Gys aaj baat karne wale hain ham best biceps workout ke baare mai. To aap hmare sathe bane rahiye is artical me.
Aamtor par log jo ki kewal fit rahne ke liye gym jate hai we sab se jyada dhyan apne biceps our triceps mai dete hai kyuki sabse jyada dikhti dene wala body part biceps hi hota hai jab garmi ke dino mai half T shirt ya shirts mai bahar nikalte hai to biceps our triceps hi dikhayi dete hai jo ki bhut achhe lgte hai aaj ke is article mai main aapko yese hi 5 top Biceps exercise btauga jise Biggner bhi fellow kar sakte hai our apne daily workout routine mai samiksha kar sakte hai.
Friends aaj ham aapko top 5 biceps exercise btayenge jisse aap eak achha Biceps bna sakte hai ye exercise koi bhi category ke log kar sakte hain. To chaliye jaan lete hai un exercise ko.
First biceps exercise hai barbell curl. Is exercise ke aapko 3 set 15 , 12,10 rap ke lgane hai yah exercise biceps pumping ke liye eak behtareen exercise hai. Is exercise ko lgate huye aapko yah dhyan rakhna hai ki aapka mind Connection muscle yani ki biceps ke sath hona chahiye proper muscle and mind Connection hona chahiye is exercise mai aap havy weight bhi lga sakte hai jisse ki aapke biceps mai jyada tension rahe oir behtareen tareeke se grow kar sakate hai
Is exercise mai aapko chest up karke barbell ko dono hatho se lift karna hai our full range of motion ke sath is exercise Ko Parform karna hai tabhi aapko pura Benefit milega. Sath hi sath aapko body move nhi karni hai aapko apne albow tak apne hath ko lock rakhna hai use move nhi krana hai. Mussels and mind Connection bhut jaruri hai ye dhyan rahe.
Dusri biceps exercise app incline dumbbell curl karege jiske aapko 15,12,10 rap ke teen set lgane honge is exercise mai aap jyda heavy weight nhi utha payenge so aap yesa hi weight chose kare jiske ki aap 10 se 15 rap nikal paye iske liye bhi aapko same barbell curl ki tarah karna hai bs isme dumbbell ko aapko bahar hi our quickly puss karna hai albows aapke undar ko honge our wrist bhar ko hogi isse aapka log had of biceps jyada train hoga. Finally aap ise apne daily workout routine mai samiksha kar sakte hai sbse efective exercise hai biceps ki jarur kare aaram se lgaye is exercise ko warna albows injerd ho sakti hai.
Biceps ki teesri exercise hai standing biceps cable curl, yah exercise eak bhut hi behtareen biceps ki exercise hai jo ki aapke biceps ki chodai bdane mai bhut jyada help karti hai our ye karne ke liye easy bhi rahti hai.
Isko karne ke liye aapko cable machine ki jarurat hogi. usmeusm aapko cableko lga lena h fir apanee baajuon ko seedha rakhen donon haathon se dono or kee chablai pakaden, in chablais ko apane kaan ke peechhe kee or kheenche, saara tension bichaips par hona chaahie, na ki aapakee baajuon par, weight ko kheenchate hue apanee saans chhoden aur chhodate hue saans andar kee or kheenche, pane shareer ko dheela na chhoden, 10 se 15 rap ke 3 set kare.
Is exercise mai sirph kohanee ko aage karate hue poora baiseps preacher bench par rileks kee sthiti mein hota hai, isase aapakee long had tren hotee hai. isase bhee baisep ka braachee masals tren hota hai, jo aage chalakar achchha saij banaata hai. isake lie aap seedhe ya phir jik-jaik baarbel ka bhee yooj kar sakate hain. apanee kshamata ke mutaabik dheere-dheere vet badhaen aur phul moshan ke saath eksarasaij karen. Iske bhi aapko 20 se 15 rap ke 3 set karne hain.
jaisa ki isake naam se hee pata chalata hai ki isamen aapako dumbbell ko hemar kee tarah pakadana hai. isake lie aapako phul moshan ke saath dheere-dheere dambel ko upar laana hai aur phir neeche laana hai. baiseps ko mota dikhaane ke lie ye bast exercise hai. isamen aap heavy weight ka yooj kar sakate hain aur thoda apane trenar ya paartanar ka saport bhee le sakate hain. is exercise ke aapko 3 set havy weight ke marne hai 20 se 15 rap ke jese ki photo mai dikhaya gya h is parkar se aapko is exercise ko parfom karna hai.
Aamtor par log jo ki kewal fit rahne ke liye gym jate hai we sab se jyada dhyan apne biceps our triceps mai dete hai kyuki sabse jyada dikhti dene wala body part biceps hi hota hai jab garmi ke dino mai half T shirt ya shirts mai bahar nikalte hai to biceps our triceps hi dikhayi dete hai jo ki bhut achhe lgte hai aaj ke is article mai main aapko yese hi 5 top Biceps exercise btauga jise Biggner bhi fellow kar sakte hai our apne daily workout routine mai samiksha kar sakte hai.
Top 5 biceps exercise for all categories (Beginners, Intermediate our Advance level)
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| Pankaj bhatt |
Exercise 1: barbell curl
First biceps exercise hai barbell curl. Is exercise ke aapko 3 set 15 , 12,10 rap ke lgane hai yah exercise biceps pumping ke liye eak behtareen exercise hai. Is exercise ko lgate huye aapko yah dhyan rakhna hai ki aapka mind Connection muscle yani ki biceps ke sath hona chahiye proper muscle and mind Connection hona chahiye is exercise mai aap havy weight bhi lga sakte hai jisse ki aapke biceps mai jyada tension rahe oir behtareen tareeke se grow kar sakate hai
Is exercise mai aapko chest up karke barbell ko dono hatho se lift karna hai our full range of motion ke sath is exercise Ko Parform karna hai tabhi aapko pura Benefit milega. Sath hi sath aapko body move nhi karni hai aapko apne albow tak apne hath ko lock rakhna hai use move nhi krana hai. Mussels and mind Connection bhut jaruri hai ye dhyan rahe.
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| Bodybuildinggyaan |
Exercise 2: Incline Dumbbell Curl
Dusri biceps exercise app incline dumbbell curl karege jiske aapko 15,12,10 rap ke teen set lgane honge is exercise mai aap jyda heavy weight nhi utha payenge so aap yesa hi weight chose kare jiske ki aap 10 se 15 rap nikal paye iske liye bhi aapko same barbell curl ki tarah karna hai bs isme dumbbell ko aapko bahar hi our quickly puss karna hai albows aapke undar ko honge our wrist bhar ko hogi isse aapka log had of biceps jyada train hoga. Finally aap ise apne daily workout routine mai samiksha kar sakte hai sbse efective exercise hai biceps ki jarur kare aaram se lgaye is exercise ko warna albows injerd ho sakti hai.
Exercise 3 : Standing Biceps Cable Curl
Biceps ki teesri exercise hai standing biceps cable curl, yah exercise eak bhut hi behtareen biceps ki exercise hai jo ki aapke biceps ki chodai bdane mai bhut jyada help karti hai our ye karne ke liye easy bhi rahti hai.
Isko karne ke liye aapko cable machine ki jarurat hogi. usmeusm aapko cableko lga lena h fir apanee baajuon ko seedha rakhen donon haathon se dono or kee chablai pakaden, in chablais ko apane kaan ke peechhe kee or kheenche, saara tension bichaips par hona chaahie, na ki aapakee baajuon par, weight ko kheenchate hue apanee saans chhoden aur chhodate hue saans andar kee or kheenche, pane shareer ko dheela na chhoden, 10 se 15 rap ke 3 set kare.
Exercise 4 :Preacher Curls
Is exercise mai sirph kohanee ko aage karate hue poora baiseps preacher bench par rileks kee sthiti mein hota hai, isase aapakee long had tren hotee hai. isase bhee baisep ka braachee masals tren hota hai, jo aage chalakar achchha saij banaata hai. isake lie aap seedhe ya phir jik-jaik baarbel ka bhee yooj kar sakate hain. apanee kshamata ke mutaabik dheere-dheere vet badhaen aur phul moshan ke saath eksarasaij karen. Iske bhi aapko 20 se 15 rap ke 3 set karne hain.
Exercise 5 : Hammer Dumbbell Curl
jaisa ki isake naam se hee pata chalata hai ki isamen aapako dumbbell ko hemar kee tarah pakadana hai. isake lie aapako phul moshan ke saath dheere-dheere dambel ko upar laana hai aur phir neeche laana hai. baiseps ko mota dikhaane ke lie ye bast exercise hai. isamen aap heavy weight ka yooj kar sakate hain aur thoda apane trenar ya paartanar ka saport bhee le sakate hain. is exercise ke aapko 3 set havy weight ke marne hai 20 se 15 rap ke jese ki photo mai dikhaya gya h is parkar se aapko is exercise ko parfom karna hai.
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