Health and Fitness Knowledge,  Muscle Building

Muscle ka size kaise badhaye

Muscle ka size kaise badhaye

If you want to read the english version of muscle ka size kaise badhaye article then plz click here How To Gain Muscle Fast

Jab bhi hm size gain karne ki baat karte h to hmare man me question aata h ki muscle ka size kaise badhaye ya muscle size ka process kaise increase kare. In sab k piche science h jo ki pehle samjhni hogi aapko. Chaliye aaj ye sab discuss karte h muscle ka size kaise badhaye article me.

Muscle ka size kaise badhaye ? Science behind it.

Jab hum workout karte h to humari muscles fiber break hoti h. Workout k bad cellular process start hota h jisme aapki body break hui muscles fibers ko repair or grow karti h. Is process me damaged muscle fiber se nayi muscle protein strand banti h or purani damage hui muscle fiber ko replace kar deti h. Nayi muscle protein strand ko hm mayo fibrils kahte h. Ye mayo fibrils increase karte h number or thickness me usse muscles growth bhi hota h. Is pure process ko muscles hypertrophy kahte h. Apko ye jarur dhayan dena h ki muscle fiber ka repair or growth process tab nhi hota jab aap workout karte h, ye process tab hota h jab aap apni body ko rest dete h. Isiliye fitness or bodybuilding industry me workout or nutrition k sath sath rest bhi utna hi important h

Lets understand the mechanism of muscle growth

App jab bhi apni muscles pe jayada tension provide karte h apna weights increase kar k. Jayada tension se aap apni muscles ko force se damage karte ho taki wo muscles growth k process me aa sake. Workout k bad aapke muscles me pain hone lagta h actually me aapki muscles damage hui h isiliye dard karta h. Mostly damage muscle ko repair karne me 24-48 hours lagte h. Yahi time me aapko apna nutrition acha rakhna h or body ko pura rest bhi dena h taki muscle ache se grow kar sake. Is pure process ko muscles hypertrophy kahte h.

Muscles hypertrophy aksar bahut slow rahti h beginners me. Isiliye beginners ko ache results visible nhi hote h pehle kch hafto me. Mostly ye changes aapki nervous system ki ability pe bhi depend karti h jo ki aapke muscles ko activate karne ka kam karta h.

muscle ka size kaise badhaye

How to gain muscle  fast and naturally?

Muscles mass ko gain karne ka koi bhi shortcut nhi h. Halaki aap muscles mass ko grow karne k process ko fast kar sakte ho kch ache tips or tricks ko apni workout or diet me include kar k. Chaliye apne muscle ka size kaise badhaye article me aage badhte h. Muscle ka size kaise badhaye article me kch tips ki baat karte h.

1. Getting Stronger:-

Sabse pehle aapke mind me jo baat aati h apne muscle size ko grow karte time ye ki aap strong bhi banoge. Compound movement exercises ko apne workout me include kar k aap apni strength ko ache se increase kar sakte h. Compound movements me aap ye exercise kar sakte h jaise squats, deadlifts, military press, rows, bench press and etc. In exercises se aapka testosterone level bhi increase hota h jo ki aapko muscle building process me help karta h.

2. Progressively increase weight:-

Agar aap muscle size k bare me soch rahe h to aapko muscle pain k bare me bhoolna hoga. Yaad rakhiye no pain no gain. Healthy weight lift kariye, weight itna heavy hona chaiye jisme aap jayada se jayada 5-6 reps hi mar sake. Try kariye ki har week me weight increase or apni progess ko track karne ki. Yaad rakhe ki weight increase k sath apni form ko na kharb hone de. Isse aapki strength gain hogi or aapki muscle bhi badhegi.

3. Switch over to barbell workouts:-

Studies kahti h ki aap barbell me jayada weight utha sakte h machines or dumbbells k comparison me. Koshish kariye  barbell workout karne ki agar aap machines pe hi workout karte h to. Mai apne experience se batau to barbell workout se heavy weight to lift karte hi h or sath hi aapki form bhi galat nhi hoti.

4. Increase frequency of your training:

Do muscle group ko ek din me train kare, but lagatar din me nhi. Matlab ye ki do din lagatar train na kare bade muscle groups ko. Isse aapke muscles constant tension me rahenge or jaldi grow bhi karenge. Isse aapki technique bhi achi hogi or kch time bad heavy bhi lift kar paoge. So try kariye aapne workout me compound movements karne ki.

 5. Eat More to get big:-

Workout k sath sath nutrition bhi jaruri h. Agar aap workout k bad apni body ko achi diet or sufficient macros nhi denge to aapki damaged muscles fibers repair nhi ho payegi. Calorie surplus me rehne ki koshish kare agar aapko size gain karna h to. Muscle size k sath sath aapka fat bhi aayega to uski tension mat lijiyega kyuki size grow karte time thoda fat bhi aata h par aap use cardio kar k burn bhi kar sakte h. Muscle ka size kaise badhaye article me aage kuch points pe discuss karte h.

6.Don’t underestimate the importance of rest and recovery:-

According to me, ye tip sabse jayada important h. Hum sabhi ko lagta h ki daily workout karne se humari muscle grow kar jayegi but aisa nhi h. Agar aap rest nhi karenge to muscles ko repair hone ka time nhi milega. So kam se kam 2-3 din week me rest jarur lena chaiye taki aapko jayada muscle gain me results mile.

7. Consistency is the key:-

Kabhi kabhi rest lene se aap aksar demotivate ho jate h phr se gym join karne k liye. Isiliye jaruri h ki aap apne aap ko motivated or focused rakhe. Lambe samay tak consistency bahut hi jaruri h agar aapko ache results chaiye. Achi physique pane k liye aapko consistency or hardwork ki jarurat h agar aapk apna goal achieve karna h to.

8. Consume protein rich diet:-

Protein ki importance ko nazarandaz karna bevkufi hogi. Muscles build karne me protein ki hi sabse jayada jarurat padti h. Fish, chicken, meat, eggs, tofu, spinach, etc ye bahut hi important food h jisme protein ki matra jayada h. In sabhi dish ko apni diet me jarur include kariye. Koshsih kariye ki apne weight ka atleast 1-1.5 gram protein per pound of body weight jarur khaye ache results k liye.

9. Drink a lot of water.

Pure din pani pite rahiye. Pani aapko hydrated rakhne me help karega or aapki energy levels ko bhi phr se activate karta rahega. Koshish kariye ki gym, ghar, ya office me apni bottle sath me rakhne ki or beech beech me ek ek sip pani pine ki.

10. Eat a lot of veggies and fruits in your diet.

Try kariye ki apni diet me jayada se jayada vegetables include karne ki jaise cucumber, spinach, broccoli, carrot, cabbage etc or sath sath seasonal fruits khane ki. Isse aapko protein or carbs to milega hi or sath hi vegetables or fruits antioxidants ka bhi kam karte h. Try kariye ki har 2-3 hours me apni meal le or kam se kam 6 meal ek din me le. Apne macros ko har meal se divide kar le or ek balanced diet khaye.

Rate of Muscle growth:

Beginners agar sahi workout or diet follow kare to 0.25kg/0.5 lbs lean muscles per week mass gain kar sakte h. Second year k bad yahi muscle mass gain karne ka process 0.12kg/0.25 muscle mass per week ho jata h. Ye process 3rd year me or kam ho jata h. Muscle mass gain karne ka rate depend karta h ki aap kitne consistent h or aapki diet kitni sahi h.

Kch boys me muscles bahut jaldi gain hoti h dusare boys k comparison me. Jaise teenagers me muscle growth bahut tez hoti h kyuki unme testosterone level high hota h. Jo log skinny or hard gainer hote h unki muscle fast rate me gain hoti h kyuki wo underweight h. Older people me muscle gain karne ka process bahut hi slow ho jata h kyuki unka testosterone level kam ho jata h. Yahi rate kam hota jata h age k sath sath.

Pehle 3 saal aapki muscle bahut hi fast rate me grow karegi uske bad monthly basis pe bhi utna hi workout karne pe bhi muscle gain rate itna noticeable nhi hogi. Bodybuilder ko kam se kam 10-15 saal lag jate h us stage me pauchne tak. So aap jaldi results pane ka sapna na dekhiye.

How to gain muscle  at home:-

Muscle sirf gym me hi ban sakti h ye bahut bada myth h. Yaha bahut aise log bhi h jo ghar pe workout kar k bhi ache results la paye h. Ghar pe muscle building karne k liye aapko pura workout apna do body parts me split karna padega. Man lijiye week me 2 din aap upper body train kariye or week me 2 bar lower body ko train kariye or baki k 2-3 din revovery k liye chod dijiye.

Upper body ko train karne k liye aap pushups, pullups, dumbbell press , biceps curls, triceps dips jaisi exercises kar sakte h. Lower body ki exercises me aap squats, lunges, wall sits, dead lifts jaisi exercise kar sakte h. Pullups or pushups compound exercises me count hota h kyuki ye aapke multiple muscles groups ko train karti h.

Muscle gaining supplements?

Mai supplements ki admirer nhi hu itni. Jaisa ki supplements k nam ka hi matlab h ‘’add on’’. Supplements aapki performance enhance kar dete h but han isse magic nhi ho jata h ki aap raatbhar me hi apki body transform ho jaye. Mere opinion me 90% aapki nutrition h or 10 % aapka supplementation h. Fitness enthusiast jo apni protein intake pura nhi kar pate h apne food se wo whey protein use kar sakte h. Whey protein 100% natural h or aapko ache results pane me help bhi kar sakta h. Ek ache whey protein k scoop me 24-25 gram protein hota h jo ki 6 eggs k barabar h. Whey protein bahut hi jaldi consume bhi ho jata h or sath hi fast absorb bhi hota h. Jyadatar whey proteins me achi amino acid ki profile rehti h jo ki protein absorbs karne me help karta h.

Second supplement jo mai suggest karungni wo h creatine mono-hydrate. Ye supplement bahut hi researched supplement h fitness industry me jo ki bahut se benefits bhi deti h jaise strength gain karne me, muscle building me, or gym me heavy lift karne me.

Third important supplement h multivitamin. Hum hmesha nazarandaz kar dete h is supplement ko jo ki bahut hi important micronutrient h. Ye aapki overall wellness k liye bahut jaruri h.

Mai next supplement suggest karungi wo h fish oil or omega 3 supplement jo ki apki brain, heart, joint k liye important h. Agar aap gym workout me jayada heavy lift kar rahe ho ya aphigh energy spend kar rahe workout me to aapko in micro-nutrients ki importance samajhni chaiye. Micro-nutrients k sath sath aapko marco -nutrients ki bhi jarurat h jo ki aapko protein, fats or carbs se milti h.

Muscle ka size kaise badhaye: best tips and tricks

Chaliye ab mai aapko apne kch secret tips k bare me bataungi jisse mujhe results mile. Heavy lift karna shuru kare. Compound movements maximum karne ki koshish kare. Carbs intake ko increase kariye taki apke daily calorie intake meet kar sake. Jayada se jayada complex carbs khane ki koshish kare jaise brown bread, wheat, brown rice, sweet potato etc.

Jo bhi aap workout routine follow kar rahe h use 3 week follow karne k bad aap 4th week me aap super set and drop set kar sakte h. Appki body ko same workout ki adat na pad jaye isiliye workout routine change karte rahiye. Ek bade muscle group k sath ek choti muscle group ko train kare jaise legs k sath shoulder, biceps k sath back or chest k sath triceps. Cardio jayada na kare agar aapko muscle gain karna h to. Koshish kare ki cardio week me 1-2 bar hi kare jisse aapki calories jayada burn na ho or aap muscle gain program ko ache se follow kar pao. Appko hydrated rehna padega agar aap creatine supplement lete h to. Kuch studies kahti h ki creatine aapke kidney pe kharab effect dalta h agar aap pani 3-4 liter nhi pi rahe. So pani pina bahut hi jaruri h. Finally me aapko batana chahungi ki body ko rest ki bahut jarurat h agar aap heavy workout kar rahe. Recovery k liye rest jarur le taki aap injury se bhi dur rahenge. Muscle ka size kaise badhaye article k conclusion me aate h.

Conclusion

So guys ye the kch aise points jo ki aapko muscle gain karne me help karenge. Maine aapko apna secret share kiya h muscle gain karne ka jo ki maine apni puri fitness journey me follow ki h or mujhe ache results bhi mile h. Mujhe yakin h ki aapko pasand aaya hoga mera article muscle ka size kaise badhaye article me.

If you want to read the english version of muscle ka size kaise badhaye article then plz click here How To Gain Muscle Fast

 

 

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.

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