7 Best Arm Home exercise | Biceps Triceps Workout At Home | Hindi main |

Guys aaj ham baat krne wale hai 7 Best Arm Home Exercise, biceps and triceps both workout. 

Arm full exercise in Home without any gym equipment. 

7 Best Arm Home Exercise

Guys arm ke mukhaya 2 bhag hote hain. 

1. Biceps
2. Triceps

 biceps ke 3 part hote hain. 

1. Long head of biceps
2. Sort head of biceps
3. Brachialis

Our isi parkar triceps ke bhi 3 part hote hain.

1. Long head of triceps
2. Short head of triceps
3. Mid head of triceps

Guys in sabhi parts ko train krne ke baad hi eak perfect Arm bnata hai gys mai is artical mai aapko 7 yesi exercise btaunga jise aap apne ghr main easily without kisi equipment ke kar sakte hai. Our eak perfect Arm ( biceps+ triceps) bna sakte hain.

∆∆ 𝙒𝙖𝙧𝙢 𝙪𝙥

1. 𝙅𝙪𝙢𝙥𝙞𝙣𝙜 𝙟𝙖𝙘𝙠 : 

guys is Mai aapko jump karna hai, our apne dono hatho ko bhi upper uthate huye apne dono pairo ko wide karenge our apne hatho ko neeche karte huye dono pairo ko aaps mai eak sathe mila lenge iske ham 30 sec Karenge. 

2. 𝙃𝙞𝙜𝙝 𝙠𝙣𝙚𝙚𝙨 : 

guys high knees mai ham apne eak pair ko knee se band kr kisi unche tabal ya banch par rakhenge our dusre pair ko neeche band krenge isi process ko dubaara dusre pair se dohrayenge. Is ke 15 reps karenge. 

3.𝙥𝙡𝙖𝙣𝙠 𝙩𝙖𝙥 : 

Is exercise mai hum plank position mai aa jaayenge our use baad apne left hand se apne right shoulder ko touch krte hai our fir isi tarh right hand se left shoulder ko touch krenge isske hum 15 reps karenge. 

∆∆ 7 𝘼𝙧𝙢 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚

1. Diamond pushups : 

Guys is exercise mai hum simple pushup wali position main aa jayenge our uske baad apne dono hatho ko aaps main lgaker diamond ke aakar ka bna lenge fir dono hatho ko band kar pushups krenge is parkar is exercise ke hum 3 set 15-15 rap ke krnge. Yah exercise hmare triceps mussels ko hit karti hai. 

2. TRICEPS DIPS : 

Guys is exercise ke liye hame eak banch ya table ki jarurat hogi, fir iske baad ham hatho ko peechhe ki our krte huye dono hatho ko bench/ chair par rakh lenge our dono hatho ko kohni se bend krte huye dheere dheere pura neeche tak jayenge our fir uper aa jayege is parkar ham is exercise ke 15 reps 3 set ke lgayenge is exercise se hmara log had of triceps build hoga our sath hi sath chest our pure triceps par bhi iska asar hoga ye exercise triceps ki eak bahut hi behtareen exercise hai roz is exercise ko karne se 1 week mai hi aapko apne triceps par phark hona mahsus ho jayega. 

3. FLOOR TRICEPS DIPS :

Is exercise ko karne ke liye sabse pahle knee ko bend kr our pairo ke bal flat hokar sidhe jameen baith jaye our uske baad apne hatho ki fingerrs ko hips ki our pointing karke huye shoulders ke shidhe neeche rakherakhe. 

Fir apne hips ko floor se upper uthaiye our uske bad apni kahaniyon ko bend karte huye pura neeche jaye our fir se apne hatho ke share hips ko upper uthaiye dhayan rahe neeche jate huye aapko apne hips ko floor ke touch nhi karna hai kewal elbow bend karke niche jana hai jisse ki pura weight aapke triceps muscles par aaye, 

Is parkar aapko is exercise ke bhi 3 set 15 raps ke karne hain. Triceps ki bahut achi exercise hai jise aap kahi kar bhi kar sakte hain, our bahut hi asardar bhi hai to jarur is exercise ko apne arm workout mai samil kijiye our results khud dekhiye. 

4. LEG BARBELL CURL :

Guys is exercise mai sabse pahle aapko diwar ke sahare shidhe khda ho jana hai, uske baad sbse pahle aapko apne left leg ko upper uthana hai our apne left hath se pakadte huye barbell ki tarah pura upper lana hai our fir neeche le jana hai our aap support ke liye apne left hath ko hlaka sa right hand se sthir rakh sakte ho. 

Is exercise ke aapko 15 reps 4 set ke karne hain our ye exercise aapko apne left our right dono hand se karni hai. 

Is exercise mai aap left hand ke liye left leg our right hand ke liye right leg se karenge our 1 set left fir 1 set right fir left fir right is parkar karege without rest kyuki jab aap right hand se ker rahe honge tab tak aapka left biceps rest ho jayega. 

Yah exercise biceps ki eak bahut hi behtareen exercise hai our ye aapke long had of biceps ko jyada target karti hai. Ise bhi apne arm workout mai jarur samil kare. 

5.ARM CURL CRUNCH :

Guys ye exercise biceps ki eak bahut hi behtareen exercise hai is exercise ko karne ke liye sabse pahle aapko floor par sidhe back ke bal let jana hai our fir apne knees ko hlka bend kar left side ko halka sa aana hai our apne left thigh ko apne left hand se grip karna hain our apne upper body ko left arm ke sahare thigh ki our bend krna hai isse pura pressure aapke bicep muscles par aayega yhi aapko right hand mai bhi krna hai. 

Is exercise ke aapko 3 set each hand 12 reps ke karne hain. Without rest krne hain. 

Ye exercise biceps ki eak bahut hi behtareen exercise hai ise jarur try kre. 

6. DOORWAY CURL:

Is exercise ko krne ke liye aap no simply apne door ka use krna hoga sabse pahle aap apne door ke samne khade ho jaye our fir apne right hand se door ke frame ko pakadiye our apne pairo ko door ke neeche wale hisse ke pass staker rakhe, ab apne right hand ko extend karte huye pura piche jaye our doorway ko pull karte huye waps starting position mai aa jaye fir isi kiya ko dubara dohraye. 

Isi parkar left hand se bhi kare our is exercise ke aapko 3 set each hand our 15 reps each set karne hain. Ye exercise aapke biceps muscles ko bahut hi jaldi build kregi. 

7. WALL PUSHUPS :

Guys is exercise ke liye sabse pahle aap kisi wall ke samne khade ho jaye our uske bad apne dono hatho ki hatheliyon ko wall se lgaye huye pushups wali position mai aa jaye, 

Fir aap apne pairo ko diwali se thora dur rakhe lagbhag 50 CM. Our fir pushups kre standing pushups. 

 ye exercise aapke pure arm ko train kregi our eqk big arm bnane mai aapki help kregi ye bahut hi easy our bahut hi effective exercise hai. 

Aap is exercise ke 20 reps 4 set ke karenge aapko bahut hi behtareen result dekhne ko milenge. 

BICEPS TRICEPS STRETCHING :

Guys arm exercise karne ke baad hame unko stretch krna bahut jaruri hota hai so aap exercise khtam hone ke baad apne hatho ko stretch jarur kre. 

Biceps liye aap wall ke sahare hath rakh kar stretch kar sakte hai our triceps ke liye aap apne hath ko sidhe upper uthaiye our elbow se band karke piche ko dusre hath se elbow ko piche ko dabaye our full stretch kre. 

To Guys ye thi aaj ki sari  home arm exercise our unki jankari agar aapko post pasd aaye to ise apne dosto ke sath share kare our hame apne result bhi share kare ki aapko hmari batai hui exercise se kitna growth hua to aaj ke liye bus itna hi agar aapko koi our jankari chahiye apne workout plan ke bare mai to hame instagram par DM kar sakte hai insta profile ka link mai neeche de dunga our ha comment krke jarur bataiye ki aapko hmare dwaara btao gyi exercise kese lagi. 
             Thanks for everyone ❤❤❤. 

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