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Body Kaise Banaye Sirf 30 Dino Mein – 30 दिनों में शरीर कैसे बनाए

Compound Exercise

Payas Bharadwaj

Body Kaise Banaye Sirf 30 Dino Mein

Kya aap patle dubley hain? Rojana kasrat karne se bhi koi farak nahi pad raha hai? Aapke zyaada khane ke bawjood aap muscle gain nahi kar pa rahe hain?

Kya aap janna chahte hai ki body kaise banaye? Toh padein mere ye 16 muscle badhane ke tareke jis se aap kuch 30 dino mein 3 kilo muscle gain kar sakte hain.

 

Main bhi pehle aisa hi tha saal 2008 mein mera wajan 55 kilo tha ab mera wajan 70 kg hai who bhi 12% body fat ke sath aur ab main zyaada muscular dikhta hoon.

 

Maine bohot kuch try kiya but zyaada farak nahi pada, iss beech maine kabhi himmat nahi hari. Phir maine cheezon ko samjha aur mujhe pata chala ki humari body kaam kaise karti hai aur use kaise hum badha sakte hai. Saal 2016 mein maine Health & Overnutrition mein online certification kiya, Europe ki ek jani mani university se.

 

Indian Natural Bodybuilding Transformation 2010-2017
Bohot sare log pareshan rehte hai, iss baat ko leke ki hum jitna bhi kar le, kuch nahi hota. Aapko sabse pehle apne aap ko samjhana hoga ki ye mumkin hai. Ho sakta hai aapne bohot tareke apnaye ho, par woh shayad sahi tarika nahi tha.

Toh ye hai mere kuch 16 tarike jisse aap apna wajan sirf kuch hi dino mein badha sakte hai. Ye sare tarike maine istemaal kiye hai, aur ye aap ke upar bhi kaam karega.

1. Compound Exercise Kare

Compound Exercise
Compound exercise who hoti hai jo aapke zyaada tar bade muscles ko ek sath target karti hai. Jaise ki deadlift, squat, press, row aur chinup. Jab aap compound movement karte hai toh jyaada muscles ke kaam karne ki wajeh se shareer mein testosterone naam ka ek hormone release hota hai jo humare muscles ko badhata hai.

Aur iske sath hi kuch isolation movement jaise ki curls, leg extensions karna bhi zaruri hai, joh ki aapke ek hi muscle group pe focus karta hai. Aur iss wajeh se aapke muscle fibre toot te hai aur fir acha khane se grow karte hai.

 

2. Khane Ki Adat Dale

Khane Ki Adat Dale
Agar aapko weight gain karna hai toh khane ki adat dalein! kyuonki patle duble logo ka metabolism bohot tez hota hai, hum jo bhi khate hai who body utilize kar leti hai.

Iske liye aapko din mein apni meals ko 5 – 6 bar mein khana padega who iss liye, taki  aapka metabolism acha rahe aur itna sara khana ek sath khana na pade. 



3. Food diary banaye

Food Diary Banaye
Jaise ki aap apne weight training mein joh bhi exercise karenge uski ek dairy banaye aur sab note kare , usi tarah aap jo kha rahe hai use bhi ek jagah likh kar rakhe.

Aur din bhar mein aapko who sab khana hai jo aapke diet plan mein likha hoga. Ye food journal aapko time pe remind bhi karayega ki aapko kya khana hai aur kitna khana hai.
Aur agar aapka weight gain nahi ho raha hai to dekhe, aisa kaunsa time hai ki jaha aap apni calories badha sakte hai.

 

4. Muscles ko 2-3 bar target kare

Muscles Ko 2-3 Bar Target Kare
Zyaada tar bodybuilding programs ke mutabik hume har body part ko alag train karna chahiye, but aap chahein toh full body workout split bhi kar sakte hain.
Example ke liye is type ki training ko hum bolte hai Push, Pull & Legs:
Monday – Chest, Triceps & Shoulders (Pushing Movements)
Tuesday – Rest & Recovery
Wednesday – Back, Biceps & Abs (Pulling Movements)
Thursday – Rest & Recovery
Friday – Legs & Calves (Legs Movements)
Saturday – Cardio
Sunday – Rest & Recovery

body kaise banaye sirf 30 dino mein

Har exercise ke 3-4 set kare, jisme ki rep range 20,10,10 aur 15 rakhein. Maine iss training se apni body pe bohot farak dekha hai.

Agar aap dekhein toh hum teen din rest aur recovery ko de rahe hai, aur ye bohot zaruri hai.

Aapke muscles gym mein nahi bante, jab hum rest karte hain aur apni diet ke zariye zaruri nutrition body tak pahunchate hai tab body grow karti hai. Aur agar aap har din train karenge toh kai bar over training ke chances rehte hain jisse muscles ki growth ruk jaati hai.

 

5. Leg’s Ko Train Kare

Legs Ko Train Kare
Agar aapka goal hai apne chest aur arms ko badhana, toh iske liye bohot zaruri hai aap apne legs ko bhi train kare.

Maine bohot logo ko dekha hai woh legs ki workout nahi karte kyuonki who bohot hard hoti hai aur ek aisi muscles hain jo dikhti nahi but agar aap legs ko train nahi karenge toh muscle imbalance hone ke zyaada chances rehte hai.

Agar aapke hamstrings jo ki legs ke piche ki muscles hai, weak hain toh back pain aur knee pain hone ke chances badh jaate hain aur dusra heavy compound movement jaise ki deadlifts, overall muscle develop karta hai jaise ki legs, shoulders, back, abs, legs aur forearms.

Aap hafte mein legs ko ek se do baar train kar sakte hai. 

 

6. Carbohydrate Khane Se Na Dare

Carbohydrate Khane Se Na Dare
Aaj kal low carbodydrate diet ka bohot chalan hai jisme hume rice, banana, pasta, nahi khana hota jo ki galat hai. Agar muscles ko grow karna hai toh ulta kijiye, carbs khaiye. Aur jab tak aapki diet clean hai matlab ki aap junk food jaise bahar ka khana nahi kha rahe tab tak aapka body fat nahi badhega.

Starting mein, carbs ko workout se pehle aur workout ke baad le, aur workout karne ke beech mein aap shakes bhi le sakte hain. Aage jaake aap carbs ko kam ya zyaada adjust kar sakte hai, jo ki aapke progress ke upar nirbhar karta hai.

 

7. Ek Ghante Se Zyaada Train Na Karein

Ek Ghante Se Zyaada Train Na Karein
Aap jo bhi workout program karein use ek ghante se upar na karein. Warna iss se over training ke chances badh jaate hai aur aapka muscle loss ho sakta hai.

Iske liye apne workout ki intensity badhaein. Jaise exercise ke har set ke beech sirf 45 seconds ka rest lein, aur aage jake ise 30 seconds tak ghatane ki koshish karein.

Example ke tor pe, kya aapne ek marathon runner jo ki zyaada derr tak running karte hain unki body dekhi hai? Who kuch aise dikhte hai:

marathon runner

Aur dusri aur jo sprint karte hai jaise ki 100 meter sirf thode hi seconds mein puri kar lete hai, unki body dekhiye kitne muscular aur lean dikhte hai:

Athletic Sprinter

Toh ab aap khud hi decide kare ki aapko kaisa dikhna hai.

 

8. Caloric Surplus Ko Samjhe

Caloric Surplus Ko Samjhe
Ye ek aur cheez hai jise main sun sun ke thak chukka hoon. Main jitna bhi khana kaha lu, mera wajhan nahi badhta. Maine ye baat bohot bar suni hai, aur main aapko batana chahunga ki ye bilkul galat hai.

Maine bhi pehle aisa hi socha tha but main galat tha, jab tak mujhe sachai pata nahi chali. Aaap sochte honge ki aap jyaada kha rahe hai aur aap kha bhi rahe honge. Lekin iss se ek baat toh hai ki agar aap weight gain nahi kar rahe toh iska matlab hai ki aap zyaada nahi kha rahe.

Iske liye apni diet ko dobara se dekhein aur zyaada calories wale khaane ke sources pe focus kare.

Example ke liye agar mujhe roz 2000 calories apne wajan ko maintain rakhne ke liye khana hai toh wajan badhane ke liye aapko usme 500 calories jodni padegi, matlab 2500 calories khani padegi. Jis se aapka wajan badhega.

 

9. Progression Pe Focus Kare

Progression Pe Focus Karein

Aap upar ki tasweeron mein dekh sakte hai kaise arnold ne itni shaandar body banayi, aur maine bhi apni body inhi se inspire hoke banayi.

Jaisa ki maine pehle bataya, ki aapki workouts ek ghate se zyaada na ho. But bohot zyaada zaruri hai aap progress karein, iska matlab ye nahi ki exercises ko badha dein. Bohot logg aisa hi samajhte hai aur apni workouts ko 2 ghante tak badha dete hai.

Kai baar aapko results bhi milenge but zyaada waqt tak nahi. Iske liye aap apne repetitions ya fir weight badhaein usi workout plan mein. 

Yaad hai upar article mein sprinter ka example, bass use dhyaan mein rakhe.

 

10. Repetition Range Ko Har 4-6 Hafton Mein Badle

Repetition Range Ko Har 4-6 Hafte Mein Badle

 

Agar aap progress nahi kar rahe toh main aapko ye suggest karunga ki apni rep range ko change karein. Iss se apki muscles ko shock lagta hai.

Example ke liye, main apni rep range 4-6 hafto baad change karta rehta hoon.

Jaise ki abhi main 4 sets ke andar 20,10,10 aur 15 ke repetitions karta hoon.

Aur 4 se 6 hafto baad 3 sets ke andar 15, 10, 8, 6 ke repetitions karta hoon.

 

11. Mass Gainer ka sevan karein


Agar aap zyaada khana nahi kha pa rahe hain toh, mass gainer ka upyog kar sakte hain. Jab maine shuruwat mein body banani chalu ki thi, tab mujhse bhi zyaada khana nahi khaya jaata tha.

Tab kuch 30 dino ke liey maine ek mass gainer ka sevan kiya tha jisne actually mera wajan 58 kg se 61 kg kar diya tha. Mass gainer mein paryapt calories, carbohydrates, fats aur protein rehta hai jo ki body banane mein aapki madad kar sakta hai. Par iske sath aapko acha khana bhi padega. Puri tarike se ispe nirbhar na karein.

 

Toh agar aap din mein 5-6 bar kha rahe hain toh din mein 3 baar aap solid diet le sakte hai jaise ki egg, paneer, rice, fruits, almonds, chicken. Aur pehli, dusri aur tesri meal ke beech mein aap mass gainer ka upyog kar sakte hai.

 

12. Har Hafte Apna Wajan Check Kare

Har Hafte Apna Wajan Check Kare
Bohot log jab wajan ghatate hai tab apna weight check karte hain, par agar aapka goal hai muscle gain karna tab bhi aapko hafte mein ek baar apna wajan check karna hoga. 

Hafte ke kisi ek din ko aap set kar le, ki iss din aapko apna wajan check karna hai aur jab agli bar usi din usi samay par dobara check kare, aur apni dairy mein likhe.

Sabse sahi time hota hai jab aap subeh fresh ho ke bina kuch khaye apna wajan dekhe. Aur agar apka wajan nahi badha toh iska matlab aap muscle gain nahi kar rahe hain.

Har hafte aap target banaye ki aapko aadha kilo wajan badhana hai jo ki naturally bilkul possible hai.

 

13. Workout Ke Beech Mein Shakes Piye

 

Workout se pehle aur baad mein protein shake peena bohot hi important hai kyuonki aisa karne se aap apni muscles tissues ko preserve kar sakte hai.

Iske liye aap agar protein shake lete hai toh uske sath kuch carbohydrate ka source jaise ki ek banana kha sakte hai isse apko ek energy boost milega aur aapke muscles bhi preserve rahenge.

Zyaada na khaye nahi toh workout ke beech mein stomach mein takleef ho sakti hai.Aur agar aap mass gainer shake le rahe hai toh banana ki zarurat nahi hai.

20-25 gram protein aur 30-40 gram carbohydrate se shuruwat kare.

 

14. Raat Ko Jaldi Soye

Raat Ko Jaldi Soye

 

Jaisa ki main starting se bolta aa raha hoon ki jitna exercise aur khana zaruri hai utna hi rest karna bhi zaruri hai. Kyuonki isi time humari muscles recover hoti hai aur grow karti hai. Bohot logo ka ye mann na hai ki 8-9 ghante sona zaruri hai, lekin aisa aaj ki life mein possible nahi.

Toh aap try kare ki aap 7 ghante ki neend le paye. Aur agar 8 ghante so paye to aur bhi acha hoga.

Derr raat tak bilkul na jage iss se aap jyada thakan mehsus karenge agle din.

 

15. 4-5 Litre Pani Ka Sevan Kare

4-5 Litre Pani Ka Sevan Kare
Humari body 70 pratishat pani se bani huyi hai, aur bina pani ke body sahi tarike se function bhi nahi karegi. Bohot zyaada zaruri hai ki aap din bhar mein 4-5 litre pani piye.

Dheere dheere sevan karein ek sath na piye. Jaise ki main 1 litre ki 5 bottle subeh bhar leta hoon aur din bhar mein thoda thoda karke pita hoon.

Iss se aapki skin ache se glow karegi aur aapko kabhi bhi dehydration nahi hoga ya fir stomach mein takleef nahi hogi.

 

16. Multivitamin ka Sevan Kare


Kya aap din bhar thakan mehsus karte hai, neend aati hai toh ho sakta hai aapke body mein vitamins ki kami ho.

Jyaada tar log niyamit rup se sabjiyo aur phalo ka sevan nahi karte iss wajeh se vitamins aur minerals ki kami ho jati hai. Vitamins aur minerals humare body ko grow karne mein ek bohot hi aehem bhumika nibhata hai.

Apne diet mein thodi sabji aur fruits ka istemaal kare aur sath hi mein multivitamin ki tablet le.

 

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6 Packs Kaise Banaye with Keto Diet India

6 Pack Kaise Banaye Keto Diet India