Health and Fitness Knowledge

Chest Ka Size kaise Badhaye

chest ka size kaise badhaye

Chest muscles ki baat ki Jaye to ye ek bahut hi important muscle group hai Jo apko accha dikhne mein help karti hai . Is article mein hum janenge ki chest Ka size kaise badhaye aur iske liye diet aur workout routine. Chest ka size kaise badhaye article aap english me bhi padh sakte h. Uske liye aap yaha click kare Complete Chest workout : How To Grow Size of Chest?

Achi chest na sirf hamara self confidence badhati hai balki hamari overall physique ke liye bahut jaroori hai.

Chest muscle

Is se pehle ki hum Jane ki chest Ka size kaise badhaye ye janana jaroori hai ki chest muscle ki anatomy Kya hai.

Ye muscle group do muscle group see banta hai pectoral major aur pectoral minor .

Chest Ka size kaise badhaye

Chaliye aage badhte hai aur jante hai kuch exercise ke bare mein jo hame karni chahiye chest ka size badhane ke liye.

  • Flat bench press

  • Inclined bench press

  • Declined bench press

  • Dumbbell fly

  • Cable Fly

  • Dumbbell presses

  • Dumbbell inclined press

  • Dumbbell declined press etc.

  • Push ups

Lekin yahan hum baat karenge apko kaun si exercises karni hai is article chest ka size kaise badhaye mein.

1. Bench Press

Chest ka size badhane ke liye bench press sabse acchi exercise hai . Ye exercise apke pectoral major muscle group ko hit karti hai . Bench press ek compound movement hai jo do ya do se jyada joints pe ek saath kaam karta hai.

Yahi karan hai ki ye exercise apka strength aur size dono badhane mein help karti hai. Agar aap gym mein exercise nahi kar sakte ya jana pasand nahi karte to aap ghar pe bhi acchi chest bana sakte hai .

Iske liye aap pair of  dumbbell la sakte hai ya fir push ups ke alag alag variations kar sakte hai.

2. Inclined bench press

Chest Ka size kaise badhaye mein hamari dusri exercise hai inclined dumbbell ya barbell press. Ye exercise apke upper chest ko tone karti hai . Ise aap dumbbell ya barbell  se kar sakte hai .

Agar aap Ghar pe upper chest ko hit karna chahte hai to aap ek aise platform pe haath rakhe jo thoda uchai par ho aur fir push ups kare .

3 Declined bench press

Declined bench press jaisa ki iske nam se hi samjh aa raha h. Ise aapko decline bench pe perform karna h same waise hi jaise normal bench pe kiya tha. Ye exercise aapke lower pectoral muscle ko hit karti h or aapke lower chest ko defined shape bhi deti h. Jis area ki hm baat kar rahe jaha se chest khatm hota h or abdominal area shuru hota h. Agar is exercise ko aap ghar pe bhi karna chahte ho to ise badi asani se kar sakte ho. Appko apne legs ko bench pe rakhna h or hatho ko ground pe or pushup position me pushups karne h.

4 Dumbbell fly

Dumble fly exercise aapke pectoral minor muscle ko hit karti h jo ki aapke chest h width ( chaudayi )ko increase karne me help karta h. Appki chest ki broadness isi muscle group ko train karne se hoti h. Isko perform karne k liye aapko flat ya inclined bench pe letna padega phr ek dumbells k pair aapko hath se pakad k apne upar rakhne h. Dheere dheere aapko dumbells ko niche ki taraf le k aana h fly position me par dhayan rakhiye ki hath aapke straight hone chaiye ab phr se upar le k jana h.

Is exercise ko aap ghar pe kar sakte h wide grip pushup perform kar k. Ek important baat ko hmesha yaad rakhe ki chest k liye aapko jayada exercise karne ki jarurat nhi h bus apni strength increase kariye or wo bhi form bina kharb huye.

How many repetition and volume ?

Chest workout program me ab next question ye aata h ki kitne repetitions hone chahiye or kitne set perform karna chahiye jisse aapke pectoral muscles increase ho sake. Gym me aksar aapne kch ladko ko dekha hoga jiska chest size bahut bada h. Ye bada size sirf or sirf bahut salo ki hard work se aata h.

Apko humesha yahi koshish karni h ki exercise ka moment ekdam sahi hona chaiye or weight har hafte increase kariye. Agar aap serious me apne size increase karne ka soch rahe to aapko heavy lift karna padega or wo bhi form bhina galat huye.

Weight lift utna hi kariye jisme aap 8 repetitions tak ya usse kam laga sako. Agar aapko endurance ( stamina) or strength dono increase karna h to aapko 8-12 reps lagane h. Agar aapko sirf stamina build karni h to 12 k upar reps hone chaiye.

Volume matlab total number of exercises. Agar aapne 8 reps kiye h 3 set me to total volume hua 24. To man lijiye total aapne 3 exercise me 3 set kiye h or har set me 8 reps h to total volume ye h 8 x 3 x 3 = 72. Appka pure week me total 60-120 volume hona chaiye chest muscles ka.

What must be the tempo?

Tempo matlab jis pace pe aapko reps perform karne h. Ye basically aapka time duration h jab aap apni muscle ko tnsn provide karte h. Ye bahut hi important issue h training ka jo ki sabko iski knowledge nhi hoti. Apko khud pata hona chaiye ki aapka maximum time kya ho sakte h jab aap apni muscle ko tention dete ho kyuki wahi decide karega apki muscle growth ka.

Chaliye tempo k bare me or deep me samjhte h h ek example se. 3-1-3-0 bhi ek tempo h. pehle 3 number ka matlb h 3 sec me aap weight ko niche ( negative moment )  le k aate ho, phr 1 sec aap weight ko hold karte ho. Phr se 3 sec me aapko weight upar le k ana h or 0 second hold karna h. Tempo aap apne goals k hisab se change kar sakte h. 1-1-1-1 ek universal tempo h jo ki sab perform karte h.

Some tricks and tips to grow your chest

Lagatar ek hi muscle me ko train karna ghanto se aapko help nhi karega or na hi ache results aayenge. Chest size ko kaise badhye article me aapko mai last me kch tips dena chahungi.

  • Pectoral muscle ko ek bar ya do bar week me train karna chaiye. Agar week me do bar train kar rahe to aapko 48 hours ka gap rakhna hoga nhi to muscle develop nhi karegi.
  • App jayada se jayada weight uthane ki koshish kariye par form galat mat hone dijiye. Ego lifting mat kariye.
  • Alternative exercise ko training me use kariye. Jaise ek week barbell bench press kiya to next week dumbbell press kar liya. Isse aapki muscle ek hi exercise se habitual nhi hogi.
  • Super set or drop set kare agar aapki body ne plateau hit kiya h. Plateau matlab body ne grow karna band kar diya or exercises se bhi koi fark nhi pad raha.
  • Koi bhi heavy weight workout karne se pehle apko stretching karni jaruri hoti h. Isse aapki body muscle ko conditioning milegi or blood circulation bhi acha hoga.
  • Negative movement me jayada focus hona h. Humesha yaad rakhe ki muscle mind connection bahut jaruri h movement k dauran. Iska matlb apko sirf usi muscle k bare me sochna h jis muscle ko ap train kar rahe ho.

Mujhe yakin h ki aapko chest ka size kaise badhye article jarur pasand aaya hoga. Ise aap ghar pe ya gym me aram se kar sakte h. Humari team puri koshish kar rahi h ki aapko humare blogs se benefit mile or ap humesha fit or healthy rahe. Apko agar kisi fitness se related guidance ki jarurat ho to hme jarur contact kare.

If you guys want to read this article chest ka size kaise badhaye in English then plz click here Complete Chest workout : How To Grow Size of Chest?.

 

 

 

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

Leave a Reply

Your email address will not be published. Required fields are marked *