Best Home Back Workout | Back Exercise At Home, Home Exercise | Bodybuilding Gyaan

Gys aaj ham baat karne wale hain best home back workout ke baare main , dosto exercise jaanne se pahle ye jaanna bahut jaruri hai ki back ke muscles kese kaam karte hai our kon si exercise karne se kon si muscles grow hogi our back muscles ke kon kon se part hote hain.

Friends back muscles sadharanataya pull (khichaw ) par kam karti hai jab ham koi bhi cheez apne hatho dwara apni our pull karte hai to usme back ki exercise hoti hai to ham ye bol sakte hai ki back ka mean function pull hai jab bhi ham kisi bhi equipment ko apni our kheechte hai to sara lod hmari back par rahta haii jisse hmari back ki muscles cheji se grow kr jati hai. Guys ab ham samjhte hai ki back ke kon kon se muscles hote hai our kon si exercise se kon sa muscles hit hoga.

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Part of Back Muscles ( Back muscles ke part) :

Friend back ke teen muscles mean hote hain. Jinke fir chote chote part hote hai jo back ke vibhinn muscles hote hain. Samantya back ke teen hi mean muscles hote hain.

1.  Upper Back

2.  Mid Back

3.   Lower Back

In teen muscles ke bhi alag alag part hote hain. Jo ki neeche hain. In muscles ko hit krne ke liye hame bahut hi choti choti baato par dhyan dena pdega jo ham aage exercise ke doran discuss krenge.

1. Trapezius ( triangular muscles extending over the back)

2. Rear delt ( muscle that makes up the posterior part of your shoulder)

3. Rhomboid major ( the muscle that connected your shoulder blade with your spine )

4. Teres minor ( narrow muscle of the rotator cuff )

5. Teres major ( muscle on the lower border on the shoulder blade)

6. Latissimus dorsi ( large,  flat muscle covering the mid to lower Back)

7. Erector spinae ( a group of muscles that run vertically along the spine)

Hamari back bones, joints, nerves, muscles aur  Connective tissues  se bani hoti hai. ye sabhee bhaag hamari reedh ki bone ke stambh mein kase rakhane ke lie ek saath kam karate hain. reedh teen bhaagon mein vibhaajit hai: hamare gardan par greeva reedh, mid back mein vaksh reedh aur lower Back mein kaath reedh. bhaari weight uthaane ke dauraan jhukane aur mudane mein Vertebrae ke beech kee discs  ko nukasaan pahuncha sakata hai. ek bigger back ka banane ke lie, aapako apane poore din achchha posture banae rakhana chaahie - na ki keval tab jab aap vajan uthaate hain.
Hamari Back mein sthit muscles mein trapezius (upper Back), rhomboids  ( Upper Back, Trepezius ke neeche), latissimus dorsi (widest back muscles), teres major / minor ( underneath shoulder on your side), aur spinal erectors ( such as multifidus and longissimus).

aapake body ke saamane ki muscles back ki strength mein bhi mahatvapoorn bhumika nibhaati hain. rectus abdominis  (six pack) aur oblique muscles (aapake torso ke kinaare par sthit) reedh ko sthir karate hai aur aapako weight uthaane, pull karne mein madad karte hain. Back exercise mein in sabhi muscles mein se kuchh ya sirph recruit kiya ja sakata hai. us samay ek point aaega jahaan aap apane let ki upasthiti ko niyantrit karane mein saksham honge, jahaan aap seedhe khade ho sakate hain aur unhen alag-alag phaila sakate hain. yah aam taur par tab hota hai jab aapako pata hota hai ki aapane maximum gain kiya hai apni back ko. 

Friends ab Ham baat karenge ki Ham Ghar per kaun kaun si exercise kar sakte hain jisse ki ek big back Ham ghar par hi bana sakte hain Bina Kisi equipment ke to Chaliye Jaan lete hain vah home exercise ke bare mein jisse ki ek achhi muscular back bna sakte hain o bhi Bina gym ke kewal home workout dwara.

Top 5 best back exercise at home :

Doston aaj ki is article Mein Ham top 5 home back exercise ke bare mein baat karenge jo ki is Prakar Hain.

1. wide grip pull ups ( 3 set maximum rap: failure)

2. Close grip pull ups ( 3 set maximum rap: failure)

3. Low plank ( 3 set maximum rate failure)

4. high plank ( 3 set maximum rap: failure )

5. Bridge  ( 3 set maximum rap: failure)

1. Wide grip pull ups :

   guys wide grip pull ups karne ke liye aap  Ghar Ki Diwar Ka Sahara Le sakte hain aapko Apne Hathon ko shoulder with SE thoda Bahar Rakhna hai aur apni Baju ke Sahare Apne Sharir ko Upar uthana hai our aapko Itne rap lgane hain. jitne aap Laga Sakte hain maximum failure tak jana hai is trah aapka 3 set lgane hain. Is exercise aapki let badegi jisse aapki wide back dikhegi.

2. Close grip pull ups :

   Guys ye exercise aapke let muscles ko jyada contract karti hai sath hi sath exercise aap ke lower let ko Jyada target karti hai  jisse aapki back  v se dikhti hai. Is exercise ke aapko 3 set maximum rape ke Lagane hain. Is exercise mein aapko Apne Hathon ko close-grip karke pakdana hai. Yah exercise aapke liye ek behtarin exercise ho sakti hai home back workout mein. To ise jarur try kijiye our jyada se jyada rap nikalne ki kosis kijiye.

3.low plank :

Guys sabse pahle apane pet ke bal let jao. apani kohaniyon  ko seedhe apane kandhon ke neeche jhukaen aur apane phoraarms ko pharsh par rakhen. apane pairon ko badhaen aur pharsh par apane pairon kee gendon ko aaraam den.

How to do The Exercise :

apane koolhon aur jaanghon ko pharsh se uthaen jab tak ki aapaka shareer pharsh ke samaanaantar na ho. apane kor ko sanlagn karen aur sunishchit karen ki aapaka shareer aapake sir se aapake pairon tak ek seedhee rekha banaata hai. phlait vaapas sunishchit karane ke lie apane shroni ko tak karen. apane nichale hisse (kaath ka kshetr) ko shithil ya lipht na den. vaksheey kshetr mein, apane kandhe ke bled ko andar aur neeche kheenchen.

4. High Plank :

    sabhee chaukon par jao. seedhe apane kandhon ke neeche apane haath kandhe-chaudaee rakhen. apanee kohanee ko thoda modakar rakhen.

How to do  The exercise :

apane pairon par badhaen aur pharsh ke khilaaph apane pairon ke gutano ko aaraam den. aapaka shareer pharsh se vikarn hona chaahie. apane kor ko sanlagn karen aur sunishchit karen ki aapaka shareer aapake sir se aapake pairon tak ek seedhee rekha banaata hai. apane shroni ko tak karen aur sunishchit karen ki aapakee peeth sapaat hai. apane nichale hisse (kaath ka kshetr) ko shithil ya lipht na den. vaksheey kshetr mein, apane kandhe ke bled ko andar aur neeche kheenchen.

5.Bridge :

  apanee peeth ke bal leten aur apane sir ko pharsh par tikaen. apane ghutanon ko moden taaki aapakee edee seedhe aapake ghutanon ke neeche ho. apanee hatheliyon ko neeche kee or rakhate hue apanee bhujaon ko apane paas rakhen.

How To Do The Exercise :

ek phlait loar baik (kaath ka kshetr) sunishchit karane ke lie apane shroni ko tak karen. vaksheey kshetr mein, apane kandhe ke bled ko andar aur neeche kheenchen. apane koolhon ko chhat kee or uthaen jab tak ki ve pooree tarah se vistaarit na ho jaen aur apane gloots ko nichodate hue 10 sekand ke lie is sthiti ko pakad len. phir apane koolhon ko neeche karen - aadarsh roop se, pharsh ko chhoone ke bina - aur vyaayaam ko doharaen.

Guys hamne yha aapko top 5 Home Back Exercise ke baare mai btaya jo aapko ghar main wider Back bnane mai bahut hi labhdayak hongi agar aapko hamri batai hui exercise se labh hota hai to please comment karke btayiye our agar aapko yese hi our exercise bhi chahiye to jarur btao ham aapko har eak exercise ke baare mai btayenge. Please share and comment first. Thanks for reding this article.