5 BEST MUSCLE-BUILDING BACK EXERCISE
Hello guys kaise ho aap sab aaj main apke liye Back ka workout le kar aya hu Muscles building ke liye
Back humari body me kafi bada muscles hai iss liye hume back ko jada train karna padta hai jis trah se chest me upper chest lower chest muscles hote hai thik usi trah back me bhi muscles hote hai iss wajh se hume back ko baki chote muscles se jada bar train karna jaruri hai iske bare me main alag se topic bnauga lekin aaj main apke sath 5 BEST EXERCISE SHARE KARUGA back ke liye jo apki muscles building karne me help karegi jo bhi main apse exercise share karta hu wo kafi best hoti h toh start karte hai pull ups Lat pulldown apne nhi karni hai rows hai jo apki size ko bada karta hai.
1. ONE ARM DUMBBELL ROW
Iss exercise me apki back sidhi honi chaiye jab aap apni arm uper le kar aye apki arm apki body se ragd khati hui uper aye jis hath me dumbbell h wohi leg apki niche honi chaiye or dusri bench per jab aap dumbbell niche laye toh pura niche laye iske set ki bat kare toh Isme apne 4set 10-12 rep ke lgane hai.
2. REVERSE GRIP BARBELL ROW
Reverse grip exercise width ke uper bhi kam karti hai ye best exercise h thickness ke liye bhi main apko bta du waise toh kafi logo ko pta hoga lekin jo naye h width chodayi or thickness motai hoti hai stick your butt thoda juk kar khade hona hai jab aap road ko uper le kar aye toh apne muscle ko jada se jad squeeze karwaye jab niche laye toh stretch karwaye muscle ko iske set ki bat kare toh Isme apko 5-6set 8rep ke karne hai.
3. CLOSE GRIP T-BAR ROW
Close grip T-bar row iski machine bhi hoti hai kafi gym me machine nhi hoti main apko wohi workout btauga jo aap kisi bhi local gym me asani se kar le agr apke gym me machine nhi hai to aap iss trah kar sakte ye best hai desi trah se jab apne uper lana hai toh apni arm ko ander ki traf khiche iss kya hoga apka sara tension apki back per jayega iski set ke bat kare Apko isme 4set 10-12 rep ke karne hai h isme aap jatke na mare feel ke sath kare.
4. CLOSE GRIP PULLDOWN
Ye machine kisi bhi gym me mil jayegi jab apne niche lana hai toh squeeze krwaye muscles ko uper le jaye toh stretch karwaye iske set ki bat kare toh Isme apne 4set 10-12rep ke karne hai.
5. CLOSE GRIP SEATED PULL DOWN
Ye humari last exercise hai apne close garip se karni hai isme bhi apne apni back sidhi rakhni hai h jab aapne age jana hai toh apne apni back ko modna nhi hai kafi log age jate time back modh lete toh asa na kare iske set ki bat kare toh apne iss exercise ke 4set 10-12 rep kare.
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