मोटा होने/वजन बढ़ाने के आसान तरीके

Mota hone ke upay aur tarike वजन बढ़ाने/मोटा होने के आसान तरीके हिंदी में जाने. Yuvan ho ya yuvati, har koi ka sharir samtulit hona chahiya. Duble hone se self confidence bhi kam ho jaata hai. Adhik motapa bhi achcha nahin hai. Jaise motapa kam karne ke liye upay hai aise hi mote hone ke tarike bhi hai jo duble log apna ke dikhenge aur better. Swasth bhi sudhar jaayega aur energy badhega. Vyayam, diet aur neend sabhi avashyak hai mote hone ke liye. (और पढ़े :- इन चीज़ो से आसानी से वज़न बढ़ा सकते है लड़के)

मोटा होने के आसान उपाय/तरीके :-

1. वजन बढ़ाने और मोटा होने के उपाय - Mota Hone ke Tips in Hindi
2. वज़न बढ़ाने के लिए डायट चार्ट - Weight Gain Diet Chart in Hindi
3. मोटा होने और वजन बढ़ाने के लिए एक्सरसाइज - Exercises for weight gain in Hindi
   • जिम जाने से पहले जान लें कुछ जरूरी बातें - Tips to Follow Before you go to Gym in Hindi
4. वजन बढाने के लिए योग - Yoga for Weight Gain in Hindi
5. अपनी लाइफस्टाइल बदले - Lifestyle Badle 
6. वजन बढ़ाने और मोटा होने के लिए आहार - Eat to gain Healthy Weight with Foods in Hindi
   • Coconut
   • Gajar
   • Kele
   • Akhrot, Badam, Sing dana, Kaju
   • Eggs
   • Meat
   • Diet supplements

वजन बढ़ाने और मोटा होने के उपाय - Mota Hone ke Tips in Hindi

Motape Mein aur swasthya mein kaafi farak hai. Ek dubla patla insaan bhi bilkul healthy aur energetic ho sakta hai jab ki ek bhaari mota aadmi bhale hi impressive ho magar na to us mein stamina hai na to health. Isiliye agar aap duble patle hai magar energetic hai to apna haalat se khush rahiye. Phir bhi agar aap apne muscles aur body badhana chahte hai to mota hone ke tarike apnaye.  Mota hone ke gharelu upay kai hai magar sabhi mein common to yehi hai ki aap ko diet manage karna hai, lifestyle healthy rakhna hai aur exercise karna hai.

(और पढ़े :- जल्दी बॉडी बनानी है तो जाने ये बेहतरीन उपाय )

वज़न बढ़ाने के लिए डायट चार्ट - Weight Gain Diet Chart in Hindi

To pehle diet ki baat kare. Aap khurak dwara kitne calories graham karte hai yeh jaaniye. Har ek food item mein kitne vajan mein kitne calories hai is ki vistrut jaankari aap ko internet mein se mil jaayega. Aap ke daily activities mein aap kitne calories kharch karte hai yeh bhi jaaniye. Ab aap weight badhane ke liye diet chart banaye. Weight badhana hai to charbi ka praman nahi but muscles mein vriddhi karna hai. Isiliye aap ka diet high protein diet hona chahiye. Protein ke saath carbohydrates bhi jaroori hai aur fats bhi itne hi important hai. Balanced diet se hi aap ka metabolism sahi chalega. Ek typical weight badhane ke liye diet chart aisa ho sakta hai: 

डायट चार्ट बनाकर आसानी से वजन बढ़ा सकते हैं -

• Breakfast mein aap le sakte hai ek ya do parathe, 2 ande, ek glass doodh. Fruit ko doodh ke saath na mix kare. Ayurved mein yeh viparit aahar hai. 
• Lunch mein aap le sakte hai ek cup chaval, 2 parathe, ek katori ubala hua chana, matar ya moong, 1 katori dahi, salad jis mein ho vegetables, nuts aur thoda sa olive oil. Non vegetarian ho to 1 cup chicken ya 1-2 slice fish.
• Shaam ko chair biscuit ke badle aap fruits aur nuts khaaye. Badam akhrot mehnga hai aur singdana itna hi takatwar hai protein aur fats dene mein. 
• Dinner : Raat ke bhojan mein aap khaa sakte hai chicken, salad, 1 paratha, 1 cup fruit. 

Mote hone ke gharelu nuskhe , mota hone ki tips (मोटे होने के उपाय) mein diet ka role hai. Itna hi exercise ka bhaag bhi hai aur dono jude hue hai. Agar aap ko muscles chahiye Sylvester Stallone jaise to aap ko weight training karna hoga. Aerobics se body slim, trim aur fit rahega magar muscles mein khaas vriddhi nahin hoga. To aap gym join karke dheere dheere intensity badhaye aur duration bhi badhaye. Jaise jaise aap weight training zyaada karenge to aap ka calorie demand badhega. Is ke liye jab aap savere weight training shuru kare to 2-3 boiled eggs khaa le aur kela khaaye. Theek isi prakar exercise ke baad kela khaaye aur phir 2-3 ande aur 500 ml doodh pee le. Shaam ko weight training agar aap repeat karte hai to chicken, mutton ya fish khaaye. Vegetarians doodh, dahi, paneer, matar, chane, rajma aur moong ka jyaada sevan kare.

और पढ़े : - संतुलित आहार के जरिये आसानी से बढ़ायें वजन

मोटा होने और वजन बढ़ाने के लिए एक्सरसाइज - Exercises for weight gain in Hindi

Weight training mein bhi tarike hote hai ki body ke alag bhaag ko sequence mein exercise de. Pehle din aap chest aur triceps ke muscles ko training kare. Doosre din aap apne jaangh aur pairo ke muscles ko weight training de aur apne abdominal muscles ko bhi train kare. Teesre din kandhe ke bhaag me muscles ko training de. Chauthe din ko peeth, abdominal muscles aur biceps ka training de. Teen din aaraam kare aur phir sequence shuru kare. Teesre hapte mein aap ko vajan badhana hai weight lifting mein aur samay bhi thoda badha de. Chauthe hapte mein intensity badha de. In sabhi exercise mein in routines ko shaamil kare: 

Pehle din ke routine mein, for example: 

• incline barbell bench press
• flat dumbbell press
• Weighted dip
• Close grip barbell bench press
• Dumbbell lying tricep extension

Har ek exercise 3-5 baar kare. Thoda rest kare aur phir 3 baar repeat kare. 

जिम जाने से पहले जान लें कुछ जरूरी बातें - Tips to Follow Before you go to Gym in Hindi

• Jaise aap gym join karenge aur trainer ko apna lakshya batayenge to vohi aap ko aage guide karega ki legs ke liye kya kare, abdomen ke liye aur kandho ke liye kaun se routine fit hai. 
• In routines ke karne se aap ka muscle mass badhega. Yeh bhi dhyan mein rakhe ki jaaise jaaise aap aage badhte hai to weight lifting ke weights ko bhi dheere se badhate jaaye. 
• Dhyaan rakhe ki exercise ke pehle pani peena chahiya aur baad mein bhi paani peena chahiye taki aap hydrated rahe. 
• Agar aap koi body builder banna nahin chahte hai aur aap ka lakshya hai ki sirf vajan badhana aur muscle mass increase karna to  aap ko high calorie aur protein rich foods khaana chahiye jaise ki chane, matar, rajma, sing dana, meat, fish, eggs, dry fruit, oats aur gehu.
• Heavy weight lifting na karna chahe to koi baat nahin aap running, long distance walking (5 km) ya to 15-30 km ka cycling karne ka practice kare. Savere exercise karne se metabolic rate high rahega aur poore din aap ko energy rahega. Is ke saath, sharir bhi jyaada calories aur nutrition to absorb kar sakega.
• Savere running, cycling ya walking karne jaaye us ke pehle ek glass doodh ya ek anda aur ek kela ya fruit juice pee ke shuru kare. Vajan badhane ke liye protein ki maatra adhik honi chahiye.
• Ek kilo body weight ho to 2 se 5 gram protein lena chahiye. 70 kgs body weight ho to 140 grams protein poore din mein kam se kam khaaye, carbohydrate aur fats ka saath. 

Mota hone ke liye nuskhe upar bataye gaye upay hindi me aap ne padh liya. Mota hone ke liye diet aur exercise to jaroori hai. Magar, saath mein aap ko yoga bhi karna hoga taaki sharir ke andar balance aa jaaye.

वजन बढाने के लिए योग - Yoga for Weight Gain in Hindi

Yogasan jaroor kare. Is se body mein internal balance hoga aur growth promote hoga. Surya namaskar se din shuru kare. Is ke baad weight training kare kam se kam adhe ghante tak. Weight training se pehle ek cup black coffee piye taaki metabolism rate badhe aur aap jyaada der tak tike rahenge exercises mein.

और पढ़े :- 6 योगा टिप्स वजन बढ़ने के उपाय

अपनी लाइफस्टाइल बदले - Lifestyle Badle 

Sharir ko rest ki jaroorat hoti hai develop hone ke liye. Aur maximum development tab hota hai jab aap poora neend le. Roj ka aap ko kam se kam 8 ghante tak sona chahiye.

वजन बढ़ाने और मोटा होने के लिए आहार - Eat to gain Healthy Weight with Foods in Hindi

1. Coconut

Coconut ya nariyal mein fatty acids balanced hai aur saath saath protein bhi hai. Roj sookha nariyal gud ke saath khaaye. 

(और पढ़े :- नारियल तेल के फायदे)

2. Gajar

Thandi ke mausam mein gajar ka juice se din ka shuruat kare. Gajar ka halwa tasty bhi hai aur ghee hone ke karan aasani se khaa sakenge jis se vajan badhega. 

(और पढ़े :- गाजर के फायदे)

3. Kele

Din mein 3 to 6 kele ka sevan kare. Is mein minerals aur carbohydrates hai jo body ko weight increase kar ne mein madadroop bante hai. 

(और पढ़े :- केले के फायदे)

4. Akhrot, Badam, Sing dana, Kaju

Ho sake to yeh sabhi mila ke roj ek cup khaaye. Teen hisso mein baat de aur teen baar din mein khaaye.

(और पढ़े :- अखरोट के फायदे)

5. Eggs

Jo vegetarian hai who to avashya eggs khaa sakenge. Roj ke 6 to 12 eggs, khaas kar ke egg whites khaane se bharpoor protein milega aur weight training ke saath prayog karne se aap ke muscles ka vikaas hoga. Saath mein ek se do litre doodh zaroor pee le.  Har do ghante mein 2 eggs (kacha, doodh ke saath  ya boiled) khaate rahiye, weight training kare har do ghante aur dekhiye kaise 6 mahino mein aap ke muscles develop ho jaate hai. 

6. Meat

Non-vegetarian bhaiyo aur beheno ko mote hone ke upay  aur body banane ke tarike mein diet aur exercise hai. Diet mein meat shresht hai aur is mein chicken, fish aur meat diet weight gain karne mein helpful hoga. Dhyaan de ke saath mein carbohydrate kam ho aur green leafly vegetable ka salad avashya ho. 

Din mein teen baar full khaana khaaye: breakfast, lunch aur dinner. Beech beech mein bhi high energy, high protein snacks thoda sa khaate rahenge to jald hi weight increase hoga. Yeh high protein foods mein hai singdana, lassi, doodh, dry fruits, khajoor, meat, fish aur daal ki banavat.

7. Diet supplements

Khaana bhi khaane ka limit hota hai. Isi liye aap high protein diet supplements ka prayog kar sakte hai. In mein hai creatine monohydrate aur whey protein.

NOTE :  Body ko nutrients absorb karne ke liye digestion perfect hona jaroori hai. Agar digestion theek nahin hai to program shuru karne ke pehle detox kare. Teen din upvaas kare aur sirf nimbu ka ras aur mosambi ka ras peete rahiye to sharir mein se toxin door hokar digestion improve hoga. Body ko detoxify karne se metabolism bhi sudhar jaayega. Is ke baad aap yaha bataye gaye mota hone ke upay hindi me agar try karenge to fayda hoga.  Yeh sabhi mota hone ke tarike in hindi , mota hone ke ghrelu upaye , jaldi mota hone ke upay in hindi , mota hone k gharelu upay , (मोटा होने के आसान तरीके) ka prayog karne se raato raat result nahin milega. Aap ko ek program banana hai aur is ko niyamat roop se follow karna hai. Tabhi jaa ke 2 mahine ke baad aap ko weight gain ka effect dikhayi dega. Weight gain ya mota hone ke liye aap chahe kitna bhi karo, result aap ke genetic body type par bhi aadharit hai. Kai logo ko result bahut achcha milta hai aur kai logo ka genetic body type hi aisa hai ki jyaada farak nahin hota hai.

TAGS : #mota hone ki dawa #mota hone ka tarika in hindi #mota hone ke tips hindi #mota hone ke gharelu upay hindi me #mote hone ke upay #mota hone ke liye upay in hindi #mota hone ke tarike in hindi #mota hone ke liye kya khaye #mota hone ke gharelu tips in hindi #mota hone ke liye kya kare #mota hone ki tips in hindi #जल्दी मोटा होने के उपाय #mota hone ke gharelu nuskhe #मोटे होने की विधि