chest ka size kaise badhaye

chest ka size kaise badhaye

chest ka size kaise badhaye Chest Bench Press Mistakes :

Friends aap mein se Aise bhi kuch log Honge Jo apni chest ki exercise to karte hain lekin Unki chest grow nahi kar Pati hai. toh Uske bhi kuch reason ho sakte hain. wahi reason Humne is article mein bataya hai.   To aayiye Jante Hain kuchh mistakes ke bare me, kin wajah se Chest ka Size grow Nahi  Kar pate hai.


Aap ko sabse Pehle ek baat bata de ki chest press  Ek Hi Aisi exercise hai jo aap ki chest ko bahut Teji Se Badati Hai. Agar aap bench press ki exercise Sahi tarike se nahi karte ho aur nahi bench press me Jyada weight Lagate Ho to aap ki chest ka size  Kabhi Bhi Gain nahi ho sakta hai. 

Is article mein hum aapko benchpress Ki Har Woh Galti batayenge jo aap ki  chest, back, shoulder main injury peda kar sakti hai aur sath hai aap ki  chest ka Size bhi Badhane Se rokti Hai.
Ab baat karte hain bench press mistakes ki- 


Mistake No.1 - Thumb less  grip :

Bench press workout starting mein Jab Bhi aap Barbell ya rod ko pakado aap ka angutha ungliyo ke viprit Disha Mein hona chahiye,  Aisa karne se aap ki jakad Rod pr  majbooti se Hogi. Aur phir aap Jyada weight aasani se Utha Sakenge. 


Mistake No.2 - Improper Grip Width :

 bench press workout karthe Samay aap rod ko Jab bhi pakde to aap apni Dono hands ke beech Ke gap ka khas khayal rakhe. Kafi ladke sochte Hain ki barbell ya Rod ko Jyada gap Se pakadne par bench press karne se Unki chest Jyada chodi ho jayegi, to Koi Sochta hai kam gap se barbell pkadne se bench press exercise karne se Unki chest Jyada uper uth Jayegi. 

Toh Aisa kuch nahi hai.ye sirf ek myth hai. Agar aapko wakai mein Teji se chest Ki  chodai aur Motayi Badhani Hai,to aap apne shoulder ke hisab se normal gap se barbell  ko Pakade.


Mistake No.3 - Bending Wrist Backward :

 bench press workout karte waqt kafi ladke apni wrist/kalayi ko aage ya Piche ki aur zuka lete hai job ki bahut galat hai. Aisa karne se Aap Ki Kalai Mein injury aane ka Khatra To hota hi hai, Saath Hai aap ki chest ki muscles par  Sahi load nahi padta hai.

Jis Karan aap ki chest nahi badh pati hai.to bench press krte time apni kalayi par bhi dhyan de aur apni kalayi sidhi rakhe.


Mistake No.4 - Floring Elbow Out :

Bench press lagate waqt aapko apni elbow yani ki kohni ki position ka bhi khas khyal rakhna hai.jab bhi aap apni rod niche lao to aapko apni elbow out nahi honi deni hai.kohni ko sidha rakhe,aur bench press lagaye.aisa karne se aapki chest muscles pr proper load padega.


Mistake No.5 - lowering Bar too High On Chest :

kafi kadko ko ye malum nahi hota hai bench press exercise karte waqt aapko apni barbell kaha pe leki aani hai.kafi ladke apni Barbell ko gardan ke paas le ke aate hai. joki galat hai.bench press exercise krte smay aapko aapni barbell rod thik LOWER CHEST ke pas leke aani hai. matlab ke chest ke nichale hisse pr lani hai.


Mistake No.6 - Do Not Touch The Bar On The Chest :

kafi ladke apni barbell ko chest se touch krte hai joki galat hai, aisa krne se aapki chest muscles pr jo load dala hua hota hai wo khatam ho jata hai. aur isi karan aapki chest kam pump hoti hai to isiliye. apni barbell ko chest se 1-1.5 inch pehle se rok le touch na hone de.


Mistake No.7 - Don't straight Elbows :

Bench press workout krte samay aap apne BACK upar uthaye to aap apni kohni ko pura sidha na kre halka muda hua hi rehne de aur fir niche le jaye,aisa krne se aapki chest muscles pr proper load padta rahega.


Mistake No.8 - Straight Back :

Straight Back se matlab hai ki Bench press workout krte time aapko apni upper Back BENCH se sidhi rakhakar majbuti se chipkaye rakhe.aur LOWER BACK andar ko rakhani hai,usse chipkana nahi hai aisa karnese apka balance sahi bana rahega aur aap proper tarike se bench press laga paoge.


Mistake No.9 - Raising Butt Of Bench :

Iska matlab hai - ki kafi ladke bench press me weight lene karan apne Butt upar uthate rehte hai,jo ki bilkul galat hai aisa krnese aap BACK injury ke shikar ho sakte ho. To isiliye bench press pr butt puri tarah lagaye rakhe.


Mistake No.10 - Legs Position :

aksar ladke bench press workout karte samay apne Legs upar utha lete hai koi Bench pr rakh leta hai to koi kisi tarah aur sochte hai aisa krne se tango ki takat nahi lagegi bench press me aur ab hamari chest pr jyada padega. 

Agar aap bhi aisa sochta hai to aapki ye soch galat hai, ye ek myth hai. aisa krne se sirf aapka balance out hoga aur kuch nahi legs ko rakhne ka sabse sahi tarika hai..ki aap apni dono tango ki tirchha krke aur panjo ko pichhe krke bench se majbuti se chipkale aur fir apni bench press lagaye. 


Mistake No.11 - Heavyweight Use Without Supporter :

Aisa kafi bar dekhne me aaya hai ki kafi ladke bench press me heavy weight to le lete hai But pichhe koi helper ya supporter wo nahi rakhte hai. jis karan unhe ye galati kafi bhari pad jati hai isiliye jab bhi heavy weight use kre to sath me kisi supporter ko jarur rakhe.


Mistake No.12 - Heavyweight Half Rep :

kuchh log Bench press ki exercise me heavy weight lekar half rep lagate hai jo ki galat hai, aisa krne se aapki chest muscles pr koi load hi nahi padta hai. to agar aap heavy weight use kr rahe hai Rep pura lagaye. pura niche tak aaye aur fir pura upar tak bhi uthaye.


Mistake No.13 - High-Speed Reps :

kafi ladke bench press lagate waqt teji se rep nikalte hai jo ki galat hai, aise aapki chest muscles pr puri tarah load nahi padta hai, isiliye jab bhi aap press lagaye to dhire dhire chest muscles pr load dalte huye barbell niche laye aur fir dhire dhire chest  muscles pr load dalte huye barbell ko upar uthaye.

Yahapr aapki  BENCH PRESS MISTAKE complete huyi . 

Ab to aap samz hi gaye honge ki Bench press krte time aapko rod shoulder ke hisab se normal grip se padkna hai, apni LEGS ko Butt, upper Back, ko bhi achhi tarah se chipkaye rakhan hai aur apni kalayi aur kohni ko bhi sidha rakhna hai.


Agar ab tak aap BENCH PRESS krte time galti kr rahe the to aaj se hi apni galti ko sudhar lijiye..varna aap sochenge ki mere chest kyu nahi grow kr rahi hai.

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