जल्दी बॉडी बनाने के उपाय बॉडी बनानी है तो जाने ये बेहतरीन मंतरा

जल्दी बॉडी बनाने के उपाय बॉडी बनानी है तो जाने ये बेहतरीन मंतरा

Body banane ka tarika : Muscular body impressive lagta hai. Ek din me to nahin banta hai aur kadi mehnat karni padti hai. Is ke baad jo results dekhenge to aap bhi khush honge. Kaise shuru kare yeh safar muscles banane ka? Body banane ke tarike yahan par prastut hai jo aap avashya aajmaaye. 

Body banane ka tarika: Plan

Body banane ka tarika shuru kare planning se. Is mein samay ki jaroorat hai, aahar ki aur drudh nischay ki kyonki ek din me body nahin banta hai. 2 saal ke baad sahi results dikhenge. Ek lekhit plan banaye aur monthly progress report charting ka bhi saiyojan kare. 

  • Time management : Body banane ke liye gym me aap ko ek ghanta to bitana hai hafte me 5 dino ke liye. Schedule me aisa arrange kare ki savere yeh kriya kar sake. 
  • Aahar : Sahi aahar khana aur samaysar khaana jaroori hai to yeh aap ke budget aur time management se judi hai. Mindset bhi change karna hoga kyonki yeh common hai ki logo ko kai cheeze khana pasand hai aur kai cheeze khaana pasand nahin hai. 
  • Drudh nischay : Pehle se yeh soch le ki kuch bhi ho aap yeh plan par tike rahenge. Log utsah me shuru to kar dete hai magar ek-do mahine ke baad fir aage nahin tike rehte hai. 

Internal health sudhare

Body banane ke liye pehla body banane ka upay hai ki apna swasthya sudhare yaane pachan tantra sudhare. Ek-do din detoxification kare yane upvas kare aur shariri ka metabolism sudhare to jo aahar lenge us me se poshak tatvo ka sahi absorption hoga aur mas peshiyo ka nirman hoga. 

Body banane ke ke upay: Aahar

Aam taur par log jyada carbohydrate vale aahar khate hai. Body banane ke tarike me aahar ki baat kare to is me protein ki maatra aur fats ki maatra jyaada hona chahiye aur carbohydrates kam hona chahiye. Body banane ke tips me aahar me protein is tarah shamil kare: 

Vegetarian ho to: 

  • Doodh ek uttam source hai protein ka. Doodh, dahi, paneer ka sevan kare. Rojana 2 litre doodh peene se poorte praman me protein aur calcium milta hai jo maspeshi aur haddi ke vikas ke liye jaroori hai. 
  • Dal, rajma, soyabean, chana, matar khaaye. Sirf soyabean hai jis me sabhi amino acid hai. Doosre cheezo ko mix karke khaaye taki sabhi amino acids mile. Kam se kam har roj 200 gram protein yukt aahar hona chahiye. Savere uble hue chane khaaye, ankurit moong khaaye aur dopahar ko bhi khaaye. Raat ko halka bhojan kare. 
  • Fats ki baat aati hai to dalda na khaye balki shuddh desi ghee jyada maatra me khaaye. Saath me 100 se 200 gram kaju ya anya teli beej jaise singdaane aur til ka sevan kare. Suka copra bhi uttam source hai fats aur protein ka. 

Non-veg ke liye

Non-veg ke liye protein sources hai ande, chicken, fish aur meat. Din ka shuruaat kare 4 ande aur doodh se. Dopahar ko chicken 200 gram khaaye aur raat ko fish khaaye. 

Dono, vegetarian aur non-vegetarian ke liye saath me sabji aur fal jaroori hai vitamins aur minerals ke liye jo mas peshiyo ke vruddhi me behad sahayak hai. Din me paani 3 litre to avashya peeye. Workout ke pehle aur baad me bhi liquids le. 8 ghante ki neend le. 

Aahaar par adharit body banane ke tips jaanne ke baad ab bari hai exercise dwara body banane ke tarike hindi mein.

Exercise-Vyayaam body banane ke liye

  • Vyayam adharit body growth tips in hindi is prakar hai. Har roj ek ghante tak vyayam jaroori hai magar continuous nahin. Ek set kare, 5 minute aaraam kare aur fir shuru kare. Exercise shuru kare us ke pehle doodh, shahad aur kele ka sevan kare aur baad me high protein food le jaise nuts, dal, chicken to body immediately mas peshiyo ka nirman shuru kar de. Vyayam bhi alag alag kare har din ke liye jis me stamina training (running, push ups, pull ups aur swimming ho) aur weight training ka mishran ho. 
  • Body ke muscles banane ke liye weight training jaroori hai. Is mein aap dumbells dwara shuru kare pehle 5 kilo se. Ek mahine ke andar 10 kilo tak pahunch jaaye fir 15 fir 20. Body banane ka tarika hai ki muscles ko itna exercise kare ki muscle fibre thodasa tear ho aur fir aahar se mas peshi ban ke muscle tissue me vruddhi hoti hai. Jyaada vajan se muscle tear-repair kriya tej hoti hai. 
  • Six pack banane ke tarike hindi me jaaniye. Pull up se shuru kare. Ek baar me ho sake itne kare. Rest kare aur fir shuru kare. Aise 5 baar kare. Ek ab wheel ka sahara le aur ghutno par ho jaaye. Haatho se ab wheel pakad ke kamar ko aage dhakele aur sharir ko aage le jaaye aur fir peeche ki taraf aaye. Repeat kare. Cable cross machine ka upyog kare gym me. Bhari barbell ko kone me rakhe aur ek aur se uthaye aur chest ki taraf laye aur fir door kare aur fir haatho se ghumaye. Jamin par let jaaye aur pairo ko hawa me uthaye seedha upar aur aise hee neeche ki taraf laaye aur repeat kare. 
  • Body banane ke tarike in hindi me weight training par dhyan de aur apne arms, shoulders, thighs aur abdomen ko exercise kare. Ek din arms ko kare, doosre din shoulders, teesre din abdomen aise har ek din alag sets kare taaki all round development ho. 
  • Hafte me 5 din gym jaaye aur vyaayam kare. Do dino ke liye aaram kare. 

Body banane ke liye khas formulations milte hai jaise creatine aur whey powder. Body banane ke liye powder ya aise supplements ki jaroorat nahin hai agar aahaar sahi ho. Steroids se door rahe kyonki is se nuksan hota hai. Body banane ke gharelu upay behtar hai. Gym nahin jaana hai to balti me reti bhar ke weight training ho sakta hai. Body banane ke gharelu tarike in Hindi me bataye ki eent aur paththar ko bhi vajan ke taur par istemal kiya jaa sakta hai. Badi thaili me reti bhar de aur aise do thaili ek pipe ke end me baandhe to homemade barbell ho jaata hai. 

Body banane ke liye ayurvedic medicine

Sehat banane ke tips me yogya aahar khaaye, fresh air aur sunlight me rahe, vyasan-mukt rahe aur apne pachan ka khayal rakhe. Saath mein body banane ke liye ayurvedic medicine bhi le jo mas peshi ki vruddhi me sahayak hai. 

  • Ashwagandha churna, vidarikand, musli, shatavri churna ko ghee aur doodh me mila ke din me do baar sevan kare. 
  • Gajar ka ras, palak ka ras aur aise vegetable juice ka sevan bhi karte rahe. 
  • Ghee mein khajur aur gud mila ke khaaye. Gud aur til ka sevan kare. 

Yeh body banane ke tarike ko discipline se apnana hoga tabhi jaake ek saal ke baad kuch result dikhai dega aur do saal me muscles ubhar aayenge.

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7 Comments

anil, Dec 16, 2016

mai six pack abs banana chahta hoon plzz kuch upay bataye

shetty, Dec 17, 2016

thanks for sharing nice tips sehat banane ke tarike in hindi mai zarur apnaunga

sunil, Dec 19, 2016

gym ki tips bataye kuch

imran, Dec 22, 2016

thanku so much aapki site me bhut ache se body bnane ke upay btaye hue hai mai zarur try karunga

Rohit, Dec 23, 2016

jaldi body banane ke liye aur kya kare??

ankur, Dec 24, 2016

body banane ke liye powder bataye

Mohit, Dec 29, 2016

bahut ache se bataye hai body banane ka tarika thanx