Best 3 Exercise to build lean QUADS

Best 3 Exercise to build lean QUAD

Hello guys kaise ho aap aaj fir main apke liye ek naya topic le kar aya hu top 3 exercise me for lean quads apke legs ka jo muscle hai quads uski top 3 exercise kon se hai hum quads muscle ko legs ka front ka hissa usko bol dete hai normal language me iske ander jo muscle 3 alag muscle hai quads me front hisse me jo muscle hota hai usko bolte hai rectus femoris uske sath hi quads me bhar ke hisse me dusra muscle hai usko bolte hai vastus laterals uske baad tishra muscle hai jo inside hota hai isko vastus medials muscle bolte hai toh quads ke ander 3 muscle hote hai normal language me hum bol sakte hai front quads side quads or internal quads inside outside or front ye muscle hote hai jab main lean muscle ki baat kar rah hut oh apke muscle ki definition dekhni chaiye or jada fat na ho hum baat karte hai ki kon se 3 top exercise hai quads ke liye jo best hai agar aap tino muscle ko develop karna chate hai fat loss ke doran aap ye exercise apne workout me add kare.

1. SQUATS :- guys humari pahli exercise hai squats barbell squats jab barbell squats lgate hai tab kon se muscle per sab se jada tension hoti hai rectus femoris front quads muscle train hota hai jab aap 90 degree niche ate hai tab apki puri tension quats per hoti hai depend karta hai aap kon kon se muscle isme angej karna chahte hai ye heavy compound exercise hai iske sath multiple muscle train hote hai bhoht jada lower back apki quats apke glutes lekin jab lean legs ki baat karte hai toh humne tension kah rakhni hai humara focus hai quats per toh apne koshish karni hai 90% humara ye muscle train ho kyu ki agar aap bina soche samje squats lga rahe hai aap uske sath other muscle bhi train karege toh humara jo primary muscle hai wo 50% hoga baki 50% hoge apne dhiyan rakhna hai isko aap body weight se shuru kare mind connection rakhna hai apne iss muscle ke sath matlab front quads per aap ye exercise karte samay apki form sahi honi chaiye jab aap upper aye toh apne squeeze karna hai agar aap squeeze nhi karte hai toh wo galti hogi toh ye exercise karege aap chahe aap fat loss kar rahe hai ya muscle gain kar rahe hai agar apki back ki injury hai tab aap kya karege agar aap back injury se abhi wapis aye hai toh heavy compound exercise na kare ye bhoht hi dangerous exercise hai apki back ko heart karti hai aap belt ak istmal bhi kar sakte hai iski jagh aap leg press machine ka istmal kar sakte hai india me bhoht sare logo ko lower back ki problem  hai toh aap leg press machine ka istmal bhi kar sakte hai rep ki baat karte hai agar size buid kar rahe hai toh 6-8 rep ab jaise main lean ki baat kar rah hu toh apki rep ranges kitni honi chaiye 15-18 medium weight apne hisab se weight lga sakte hai.

2. DUMBBELL LUNGES :- DB lunges asi exercise hai depend karta hai apki legs ki moment kah per hai pahli exercise humari front quads ki thi iss exercise me jab aap lunge karege tab apne lunge thoda ander karna hai ander karne se kya hoga jo legs ka outer area hai wo train hoga agar sidha rakhege toh front train hoga agar aap bhar rakhege to ander ka muscle train hoga toh apne kya karna hai apne kya karna jab aap ye exercise kare toh apki legs ander ki traf ho use kya hoga use apka vastus laterals muscle train hoga apke jo perh jab aap jameen per rakhe toh gutne bhi ussi sidh me hone chaiye matlab parallel hone chaiye ye chiz apne dhiyan rakhna hai jab aap niche aye toh apke back sidhi honi chaiye dumbbell age jada band na ho toh istme aap light weight ka istmal kare dhire dhire badhaye iske reps ki baat kare toh apne iske 15-18 rep lgane hai kyu kyuki hum yah per lean kar rahe hai baki aapke nutrition per depend karta hai aap woking lunges lga sakte hai ek jagh khade ho kar lga sakte hai jaisa apko thik lage.

3. LEG EXTENSION MACHINE :- leg extension me agar aap ke pair sidhe hai toh aap mean head ko train karte hai agar aap pair ander ki traf hai toh apka lateral muscle train hoga agar aapke pair bhar ki traf hoge toh apka ander ka muscle train hoga medials muscle lekin iss exercise me apne apne pair ko kaise rakhna hai thoda sa bhar ki traf rakhna hai kyu ki hum tishra muscle train kar rahe hai medials muscle sab se pahle humne front ko train kiya squats se uske baad humne lunges se laterals muscle train kiya uske baad leg extension jisme hum medials muscle train kar rahe hai iss exercise me apne apni leg ko band nhi rakhna jab aap upper ayege toh extened karna hai kyu apke quads ka function kya hai leg ko extened karna legs ki extension ka matlab hi quads ka function hai toh apne squeeze karna hai jitna squeeze karege utna jada aap blood supply karege apne us muscle me apko pain hogi wah per or wo pain jaruri hai jada heavy weight ka use na kare weight heavy lgane se pahle soche ki injury ke chance hai weight apna dhire dhire bhadhaye agar aap ek dum se weight badha rahe hai bina experience se toh injury ke chance badh jate hai leg me back injury ke chance bhoht hote hai dhiyan rakhna hai thode weight se shuru kare dhire dhire badhaye ek set se extra lga le kuch nhi hoga jaldi na kare ghar jane ki samaj kar kre.

Guys ye thi meri top 3 exercise aap isko apne workout me dale maine apko isme puri information di hai reps ranges ke sath aap comment karna na bhule comment jarur kare agar aap kisi or topic per information chahte hai toh jarur btaye main us per bhi blog jarur likhuga toh guys milte hai naye topic ke sath tab tak ke liye bye take care.