मस्कुलर बॉडी full diet plan and exercise हिंदी


muscular-body-kaise-banaye-diet-plan-in-hindi

मस्कुलर बॉडी full diet plan and exercise हिंदी 

Dosto iss topic me Hum batayenge ki MUSCULAR BODY ya athletic body banane ke liye wokout and diet tips denge.


aap ye to pata hi hai ki MUSCULAR BODY ya fir athletic body us body ko bola jaya hai jisme aapki Body ka size medium hota hai, aur medium size ke sath sath body me full cutting bhi hoti hai. jiski vajah se MUSCULAR BODY, FITNESS BODY, and HEAVY SIZE BODY, ke mukabale jyada pasand ki jati hai.

Ab baat krte hai muscular body banane  ke liye technique.

MUSCULAR BODY 2 technique se banayi ja sakti hai,

Technique NO. 1 :


muscular-body-kaise-banaye-diet-plan-in-hindi


Iss technique me aapko aapna size dhire dhire MUSCULAR SIZE ke roop me Gain krna hota hai, Iss technique me body banane me thoda time lagat hai. But ye ek best aur legal technique hai.


 Technique NO. 2 :


muscular-body-kaise-banaye-diet-plan-in-hindi


Technique no 2 me aapko pehle apna size badhana hota hai uske baad aapko apna badha hua size kam krke MUSCULAR SIZE ke roop me change krna hota hai. iss technique se aap size to jaldi badha lete hai But apne Size ko MUSCULAR SIZE ke roop me change krne me kafi mehnat ho jati hai.

Iss topic me hum aapko Tech. NO. 1 or 2 ke jariye MUSCULAR BODY  banana sikhayenge.

TECH NO. 1 :

Tech. 1 ke jariye MUSCULAR BODY banane ke liye aapko apne workout me kuch changing krne hogi. 

  1. GYM me 6-7 type ki EXERCISE kare, jisme shuru ki 3 exercise to size gain ki honi chahiye aur baki 3 EXERCISE cutting ki honi chahiye.
  2. Size gain karni wali har exercise 3 SET le aur cutting banani walli har exercise ke 4-5 set tak le sakte hai.
  3. Cutting ke aapko slow speed se lene hai. 
  4. Har SET me aisa weight choose kare jisase ki aap 10-12 REP aasanise Nikal le.
  5. Exercise krte samay apne set's ke bich 45 SEC se jyada gyp mat le, aur 45 min me apni exercise Finish kar de.
  6. Ek din me ek hi muscle's group ki exercise kare...
  7. Hafte ke 6 din ke andar apni har MUSCLES ki exercise karke 7 ve din REST jarur le.
  8. Har 3 month baad apna Workout Plan change kr de. 
To friends agar aapke workout plan me ye changing nahi hai to aap apne wokout plan me ye changing jarur kare. 

TECH NO. 2 :
  1. MUSCULAR BODY banane ke liye gym ke andar 3 exercise kabhi miss na kare. BENCH PRESS, DEADLIFT, SQATS. kyuki ye 3 aisi exercise hai. jo aapki har body ke part pr load dalti hai isiliye in exercise me itna weight le jo aapki body ki sari power lagakar uthe. aur yin exercise ke kam se kam 3 set jarur le jisme 6-10 rep aap healper ke sath nilak le.
  2. gym me har exercise ke agale set me weight badhate jaye aur 2 rep kam karte jaye. 
  3. Gym me 5 se 6 type ki hi exercise kare.aur 30 min apna workout finish kare de. kyuki jyada der heavy exercise krne se aapki muscles girne lagti hai.
  4. Hafte me 1 ya 2 rest jarur le 
  5. heavy workout ke baad 8-9 hrs ki sleep bhi jarur le nahito aapke muscles me thakan hone ke vajah se aapki muscles akadi rahegi aur aap next day workout krne ke liye puri tarah se tayar nhi ho payenge.


FULL DAY DIET PLAN :-


Ab baat krte hai DIET ki -
         MUSCULAR BODY banane ke liye aapko aisi diet leni hogi jisase aapki Body ka Size bhi Gain ho aur Cutting bhi bane to aisi DIET ke liye aapko niche diye diet ko follow krna hoga.

Ye DIET 50 KG se 70 KG ke logo ke liye kaam karega..

STEP BY STEP DIET PLAN


  • MORNING -


  • WATER - Aapko sabse pehle morning me uthane ke baad khali pet 1-2 glass taja pani pina hai iske aayurved me bahot fayde bataye gaye hai. isase aapka pet bhi saaf rahega aur 70% pet se hone wale bimariyo se bhi bachenge. pani pikar Gym ke liye jaye .


  • CHANE/SOYABEAN - GYM se aane ke baad raat ke pani me bhigoye 1 mutthi chane ke dane aur ek mutthi Soyabean ki giri ko khaye. Agar aap EVENING me GYM karte hai to aap taja pani pine ke baad chana aur soyabean khaye. 

  • BREAKFAST 08:00 - 09:00 AM  - 

Breakfast me 1 Glass MILK + 2 BREAD butter lage huye + 2 banana + 3 boil eggs ya agar aap Eggs nahi khate hai to aap 150-200 gram paneer ya fir ASHWAGANDHA aur malkangni ke mixture 1 chammach MILK ke sath le.

  • MID MEAL  12:00 PM :

1 bowl/katori MILK + OATS + 1 Apple ke sath 

  • LUNCH 02:00 :

1 Bowl green sabji ke sath sath 2-3 chapati khaye uske baad 1 Plate boiled Brown RICE me 2 katori DAAL. ya 2 katori BEANS ke dalkar khaye. bich bich me 1 katori kati huyi salad aur ek katori DAHI kabhi use kare.

  • EVENING MID MEAL 05:00 - 06:00 :

3 Boiled eggs/ 100 gram mungfali + 1 Glass mix fruit juice/ koi bhi fruit juice lena hai. 

  • DINNER 08:00-09:00 :

Dinner me aap 2-3 chapati ke sath + 1 katori Daal + 1 katori Green Sabji khaye agar aap NON-VEG hai to - Daal aur sabji ke jagah 100 gram CHICKEN + 100 gram fish aur salad bhi jarur le. 

  • BEFORE NIGHT  

Sone se 1 Hour pehle 1 Glass MILK + 4-5 KHAJUR(DATES) milk me ubaal kr khaye / ya fir dates ki jagah 1 spoon ashwagandha+malkangni ke mix churn ko khaye.  

to aisa aapka diet plan hoga apni MUSCULAR BODY banane ke liye...ye diet jarur follow kare 1-2 month me achha result aayega .           


        Agar aap kisi karan ye diet nahi follow kr pate hai to aap apne DIET me jyada se jyada protein add kare, aur agar ho sake to apne Diet me WHEY PROTEIN jarur add kare. kyuki ye ek aisa protein hai jo bahot teji se aapki Body cutting krte huye teji se gain krte huye chalta hai. agar aapko pata nahi WHEY PROTEIN kya hai kaise banta hai side effects to whey protein pr click kare aur padhe.

MUSCULAR BODY pane me 60% role PROTEIN ka hi hota hai. isiliye protein supplement pr jyada focus kare. 


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