(Hindi) Fast Muscle Gain Kaise Karte hain ? Step Wise Guide

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Muscles ko fast gain karne ke liye aapko basic strength training Start karne honge.aap ko different work kane honge aur aapko workout karne parenge. Aap High calories diet khaye aur protein fruit khaye.aur yaad rahe humesa hydrated rahe.

 

Part one
Muscles gain karne ke liye workout kijiye

  1. aap basic strength training se start kijiye. Aap apne major body parts par workout kare .aapko basic multijoin strength aur exercise se start karne chahiye.aapko jyada weight lift karne chahiye aur chest ke liye bench presses karni chahiye. Deltoids ke liye overheads presses karni chahiye. Ye aapko jyada heavy lift karne me help karegi. Ye exercise aapko fresh aur energy degi aur ye muscle growth ke liye bahut helpful hai.
  2. aap muscles ko building karne ke liye high intensity workout kare.light workout bahut lanba time le sakta hai.aap jyada weight lift kare correct form me aane ke liye. Apne limites test kare ki aap kitna weight aap lift kar sakte hai. Aapko 3-4 sets 8-12 reps ke sath karne chahiye bina weight ko niche rakhe.agar aap weight lower nhi kar sakte hai to generally 6-12 rep aapko ek sath karne chahiye muscle growth ke liye.
  3. agar aap 10 se jyada reps kar sakte hai bina burn ko feel kiye to aap aur weight add kar lijiye. aap weight lift quickly kare par lower slowly kare.
  4.  proper form use kare aap sare rep ko ache form me Karen. Aapko sare exercise ko full motion ke sath complete karne chahiye. Bina position ko change kiye.agar aap nhi kar sakte hai aap kam weight lift kar payenge. Jyadatar cases me aapko par aur arm se start karne honge.aap trainer le sath work kijiye kuch dino ke liye taki aap ache form me Sikh sake aur kuch different exercise Sikh sake.
  5. workout ke bich me rest kare.jitna workout karna important hai utna hi rest karna bhi almost important hai.aapki body time chahti hai muscle build karne ke liye bina calories ko burn kiye aap dusri activity kijiye.dorna aur cardio expercise bhi aapke muscle growth karne me help kar sakti hai.aap ache se soye taki aap agle workout ke liye fresh rahe.

Part two : Diet plan 

  1.  aap high calorie wale food khaye aap nutritious se calories le sakte hai ye sare food aapke body ko right kind denge aur aapke muscle ko bhi build karegi.
    Aap calorie rich protein dish khaye jaise streak ,roast beef,roasted chicken, salmon. Par acha hoga ki aap jyada quantity me Na khaye .aap sare vegetables aur fruit khaye ye aapko hydrated rakhne me help karti hai.
  2. aap jyada khaye jitna aap sochte hai.aapko jab bhi bhukh lage khaye. Aur stop kar de jab aap full ho gye ho to.isase aap apne muscle fast gain kar sakte hai.apne single meal ke sath eaxtrs serving jarur add kare aur jyada kare agar aap handle kar sakte hai

Ache muscle ke liye breakfast me oatmeal .four egg,do aur piece grilled ham ,Apple orange kela add kare aur lunch me chicken sandwich nuts khaye.
Aur dinner me steak ka bara piece le aur kuch protein le.
Aap 5 baar khana khaye wait mat kijiye agar aapka pet khane ke liye ready hai to.aap additional meals breakfast lunch Karen.

Take supplement
supplement lijiye par jyada mat lijiye protein milkshake aapke muscle build karne me help karta hai.par jyda nhi le ye aapke body ko harm kar sakta hai.aap isme kuch pani Mila kar drink kare.

Be Hydrated
hydrated rahe workout karna bahut hi hard hota hai muscle gain karne ke liye.ye aapko bahut jaldi dry kar deti hai.aap jaha bhi jaye apne sath water bottle le kar jaye.aapko 3 later pani par day pini chahiye. Workout karne ke baad extra pani piye.

Agar koi improvements nhi hua hai ye karne se to aap ise chor de aur agle week se kuch naya try kare

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