Ghar Baithe Body Kaise Banaye ?

Leg Drop Kare

Leg Drop
Leg Drop

Pith ke bal let kar pairo ko dhire-dhire upar ki taraf uthate huye sidha kar le. Kuch der tak ruke. Fir pairo ko niche late huye pairo ko 45 degree angle banate huye ruk jaye. Aisa 8-10 bar kare. Issay aaapke muscles teji se badhne lagte hai.

Side Plank Kare

Side Plank
Side Plank

Karwat ke bal let jaye. Bodi ko ek hath or pairo ke sahare uthaye or 30 second tak upar rakhe. Pet or jangho ko tankar rakhe. Aisa 8-10 bar dohraye. Aisa karne se aapke muscles ko nikharne me madad milti hai.

Leg Life Kare

Leg Life
Leg Life

pith ke bal let kar pairo ko upar uthaye, dhire-dhire right pair ko niche laye or sidha kar le. Bina left pair ko niche laye, right pair upar uthaye. Aisa 8-10 bar kare. Aisa karne se aapke muscles me teji se badlaw hoga.

Friend aapko ye 5 exercise apne daily routing me samil karna hoga or apne khane-pine ki galat aadato ko bhi chodana hoga. HO sakta hai ki khane-pine me aisi galtiya aap roj karte ho jo health ke liye nuksandeh ho.  Apko agar muscles bina gym jaye teji se banana hai to uske liye aapko ande, paneer, kela, sakarkand, badam, green tea, hari sabjiya, non-veg ko apne diet me samil karna hoga.

Mans-pesiyo ke sahi dhang se kaam karne ke liye protein, minerals, vitamins or carbohydrate ho bahut importance hota hai. Isliye fit rahne ke liye nutrition se bharpur diet leni chahiye.

Jab aap in tips ko niyamit rup se follow karte hai to aap bhi bina gym jaye muscles bana sakte hai.

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