Beginners arms workout for mass

BEGINNERS ARMS WORKOUT FOR MASS
                                      
Hello guys kaise ho aap sab aaj main apko arms workout ke bare me btauga ki humko kon se excercise karni chaiye apni arms ko grow krne ke liye or sath hi sath ye bhi btauga kitne set rakhne chaiye.
aaj main apko Bicep or Tricep ki excercise btauga mass ke liye jinko apne arms ko bada dekhana h sabse pahli bat yah per ye hai ki koi bhi excercise kar rahe ho aap sabse phle apko warm up karna jaruri hai taki apki body tiyar ho sake workout ke liye jis din aap jo excercise karne jaa rhe h us din uska warm up kare ye jaruri h apke muscle ko grow krne ke liye toh chalo start karte hai.

1. BICEP CURL :- Bicep curl aap isko dono hatho se ek sath me kar sakte hai or alag alg bhi jaisa ki photo me aap dekh paa rhe hai isme apko apni kamr bilkul sidhi rakhni hoto hai or apne shoulder ko piche ki traf gira kar rakha gym me kafi log shoulder ko utha kar rakhte h jisse unke shoulder per sara jor jata h wahi pr pain hota toh aap sahi tarike se kre apko iske 4 set karne 10 se 12 rep ke apke kisi bhi workout me 12 rep se jada nhi jana h agr aap muscles grow krna chahte hai toh apko weight bhi itna lena h jisme aap 12 ya 10 rep aram se kar lo dhire dhire weight badha sakte ho apne hisab se.

2. BARBELL CURL (EZ BAR)WIDTH GRIP :- Barbell curl excercise ye apke bicep ko target karti h isme bhi apko shoulder piche rakhne h gira ke shoulder ko uper nhi uthana jab aap barbell ko jab niche le kar aa rhe ho tab apko dhire se lana h tabi apke muscles me jada se jada blood jayega speed se nhi krna h mind apka bicep per hona chaiye mind connection hona jaruri hai agr hum baat kare set ki toh apko 4 set lgane hai 10 se 12 rep ke.

 
3.CABLE STANDING BICEP CLOSE GRIP :- Close grip jab aap kissi barbell ko ander se pakte hai to apke wo bhar ke bicep per target karte jab aap barbell bhar se pakte hai tab apke ander ke bicep pr target hota hai isme apko close pakdni h maltb ander se iski set ki bat kare toh apko isme 3 set karne hai jaise 1st set me apko 7/7/7 karne hai pahle niche se haaf 7 krne hai fir uper se haaf 7 krne fir full 7 krme h iss trah se apko pahle hi set me me 21 krne h ase hi apko iske 3 set krne hai.

4.ONE ARM PREACHER CURL :-One  arm preacher churl ye apke bicep ke peak per kam krti hai aap iss excercise ko khade hokar ya baith kar bhi kar sakte ho apko isme ache se feel karna hai isme apko 3 set 12 rep ke karme hai.

AB HUM TRICEP WORKOUT KI BAAT kARTE HAI apko bta du tricep humre purarms me sabse bada bhag hai agr apko apni arm bada dekhana toh ticep ka workout ke abhi miss na kre.

1.TRICEP ROPE PUSHDOWN :- ye tricep ke liye best excercise aap iss workout ko warm up ke liye bhi use kar sakte ho apko isme jatke nhi marne hai aram se karna hai mind connection ke sath pura apko feel karna hai or sath hi apko achi diet bhi leni hai taki apke muscles me jada se jada protein jaye iske set ki bat kre toh apko iske 5 set karne hai 15 rep ke ye machine hai to aap isme 12 se jada ya 15 se jada bhi jaa sakte ho isme fark nhi padta apko isme normal weight use krna heavy weight use na kre.

2.TRICEP PRESS :- tricep bench press agr aap chahte hai ki apki arms tishirt me ya shirt badi lage toh apko tricep press jada krni chaiye tricep ke liye apko close grip pakdni hai apne body ke hisab se jab aap barbell uper press kro toh barbell apko apne nipple se age press krni jisse apka sara jor tricep per jaye or jada se jada blood apke muscles me jaye set ki bat kare toh apko isme 4 set 10-12 rep ke lgane hai

3.LOW PULLY OVERHEAD TRICEP EXTENSION  :- ye bhi best excercise hai apko isko sab se last me karna hai iske apko 3 set 20 rep tak jana hai ye sara apka 45-50 mint ka workout hai arms ke liye iske sath apko sahi diet leni hai sahi rest lena or jo main hmesha bolta hu pani apko jada pena hai so ye tha aaj ka topic agr aap ko isme se apko koi chiz samj na aa rhi ho to aap comment me puch sakte hai sp guys bye take care milte naye topic ke sath like care comment kre or follow jarur kre.