Ghar Baithe Body Kaise Banaye ?

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How to make body in 30 days ?
Sabhi ki iccha hoti hai ki uska shrir attractive ho, look accha ho taki log unhe pasand kare. Log apni body ko shape me lane ke liye gym bhi join karte hai, exercise karte hai. Par kya aapko pata hai ki aap bina gym gaya apni body bana sakte hai wo bhi ghar baithe. Ji doston aaj hum aapko batayenge ki kaise aap ghar baithe apni body bana sakte hai.

How to make body in 30 days ?
How to make body in 30 days ?

Aaj ke modern life me har koi muscles banana chahta hai lekin iske liye jyadatar log gym jane se bachte hai. Par agar aap chahe to bagair gym jaye bhi apni muscles bana sakte hai. Lekin iske liye aapko ghar me thodi mehnat to karni hi padegi sath hi apne khan-paan (diet) par bhi dhyan dena hoga. To aaiye jante hai aise tarike jo aapko muscles banane me aapki help karenge.. Ghar Baithe Body Kaise Banaye ? Body banane ka aasan tarika kya hai ? kaise body banaye ?

Ghar Baithe Body Kaise Banaye ?

Push Up Kare

Push Up
Push Up

Pahla kaam jo hai ki aapko push ups karne hai. Push-up se pahle thoda warm-up kare. Iske bad pet ke bal sidha let jaye. Ab dono hatho ke bal upar aaye. Fir thik usi tarah niche jaye. Aise 10-10 ke 3 set kare. Issay aapke muscles teji se badhne lagte hai.

Crunches Kare

Crunches
Crunches

Jamin ke pith ke bal ek-dum sidha let jaye. Ab dono hatho ko kaan ke piche rakhe. Pairo ko ghuthno se mod kar , sir oe pith ko upar ki aur uthaye. Fir wapas usi position me aaye. Aise 10-10 ke 3 set kare.

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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