The 4 Best Back Exercises for Strength and Muscle Gain

 The 4 Best Back Exercises for Strength and Muscle Gain

Hello guys kaise ho aap umed karta hu ache hoge swagat hai apka mere blog me guys aaj main apke liye top 4 exercise le kar aya hu 4 asi exercise btauga jo apka mass build karne me help karegi or definition ke liye ye main apne workout me add jarur karta hu main apko wohi btata hu jisse muje result milta hai back body ka bhoht bada muscle group hai iski bhoht sari exercise hai main apko apni top 4 exercise btauga guys jo apki bhi help karegi muscle build karne me ye bhi btauga ki apko kyu ye exercise lgani chaiye waise toh sari exercise bhoht achi hai lekin sab me se inko maine choose kiya hai toh apko pta hai back bhoht bada msucle hai upper body ka jaise lower body me leg apka bada muscle hai upper body me back hai back me trapezius hai upper back lower back mid back kafi muscle hai back me back shoulder ka muscle bhi ata hai hum sirf yah back ki baat karege jo arm ke sath attach nhi hai main apko har muscle ki top 3 category duga apko jo pahle chaiye aap bta sakte hai comment kar ke mere blog ko subscribe bhi kare taki main jo blog daluga apko mail aa jayegi toh ab apne topic per chalte hai back ek asa muscle hai guys jo log ignore karte hai kyu ki ye muscle khud ko dekhta nhi hai jab workout karte hai gym ke ander tab apko ye muscle dekhta nhi hai bicep chest shoulder apko muscle dekhte hai mirror me lekin back nhi dekhta ye wajh bhi hai ignore karne ki or log waise bhi ignore karte hai back ko main khud gym me dekhta hu sab bicep chest per lage rahte hai aap iss mucle ko ignore na kare guys kyu ki aap apne body ke jis muscle part ko ignore karege wo apka week hone lagega baki muscle se apki jo piche ki shape hai sari wo back se hi dekhti hai back agar apki week hui apki jitni bhi pull ki exercise hai apko kuch khichna ho apko kahi bhi college me school me competition hai aap week hoge kyu ki apka back muscle strong nhi hai sport nhi kar paa rah us chiz ko khichne me sirf muscle building fat lose hi nhi hota apne apni body ko strong bhi bnana hai apka koi bhi muscle hai aapko uski mobility ko samjna chaiye normal life me uska function jarur kam karna chaiye us muscle ka jaise jo pull ka function hai wo back ka function hai toh guys back muscle ki baat kare toh back ke ander hai upper back jisko hum bolte hai traps jo neck hai apki gardan hai ye muscle wah se shuru hota hai or mid back tak jata hai mid back me rhomboids muscle bhi hota hai fir apka lattissimus dorsi lower back hai ye 4 muscle hai main apko 4 exercise btauga sabki hum puri back ko cover karege hume exercise se ek upper back ek mid back ek lats ki ek lower back ki exercise hai.

1. WIDE GRIP LAT PULLDOWN :- guys pahli exercise lat pulldown aap lgate hai lgate aa rahe hai lat pulldown me grip jo hai wo wide hai ye pahli exercise hai guys ye exercise apke lats ke liye hai apke wings ke liye hai yah per aap jab iss exercise kro kare jab aap niche aye toh apne pura contract karna hai mind connection ke sath apne ye exercise karni kyu ki aap iss muscle ko mirror me nhi dekh sakte iss liye apko mind connection bnana jaruri hai ander se apne feel karna hai aap jitne bhi reps lgaye jab upper le kar jaye toh dhire se jaye aap jatke mat mare agar reps ki baat kare toh aap agar mass gain kar rahe hai toh aap 6 se 8 ya 10 ke ander apka rep range hona chaiye agar aap cutting me chal rhe hai calorie deficit me hai wah per aap 15 se 20 rep lga sakte hai.

2. BARBELL ROWS :- guys humri dusri exercise hai barbell rows ye exercise log kam use karte hai agar apki lower back weak hai agar apki back me pain hai toh ye exercise apko pain degi kyu aap isme apni body ko balance kar rahe hai or sath me apne barbell ko hold kiya hua hai toh lower back apki engage hai iss muscle me jo apki lower back hai uska jo muscle hai wo suport kar rah hai apki upper body ko ki aap niche gire na juke na jo apki functionality hai function basic apki body ka usko ye nhi malum ki aap yah per barbell rows lga rahe hai body ye samaj rahi hai aap age jhuke hue hai or muje suport dene ki jarurt hai jab main muje ki baat kar rah hu toh muscle ki baat kar rah hu toh us time apka lower back muscle tight hota hai kyu ki suport kar rah hota hai agar apki lower back week hai toh apki lower back per kafi jada khtra hota hai problem hone ka lower disc ki problem ho sakti hai agar apse ye exercise nhi lagti nhi lga pate toh aap yah per dumbbell rows lga sakte hai bench ke upper proper form me wah per apke back ke uper itna jada jor nhi padega back apki state hi hone chaiye band nhi na kare barbell rows me hath aap reverse hand dalege lower lets area cover hoga agar aap overhand dalege toh rhomboids ka area cover karege mid back ka iske rep ki baat kare toh apko malum hai mass gain me 6 se 10 ke ander agar calorie deficit me lga rahe ho toh aap wah per 15 se 20 rep lga sakte hai.

3. BARBELL SHRUGS :- guys ye exercise hai upper back ki shrugs bhoht achi exercise hai barbell shrugs exercise aap add karege barbell me jo apka grip hai guys wo apka shoulder ke parallel hona chaiye or jab aap upper aye toh apne apni arm ko band nhi karna arm ko sidha hi rakhna hai shoulder ko uper karna agar aap arm ka istmal karege toh 60% toh tension apki arm per hi jayegi fayda apko bhoht hi kam milega mind connection bnana hai guys apne aapko feel ke sath ye exercise karni hai yah per apko rep range malum hai mass ke liye wohi 6 se 10 ke ander or calorie deficit me ho toh 15 se 20 tak jaa sakte hai.

4. HYPER EXTENSION : - guys ye exercise lower back ki hai hyper extension aap bench ke uper lga sakte hai aap jab uper aye toh jada piche mat jaye kuch log jada piche jane ki koshish karte hai asa na kare niche jana or upper ana hai ek sahi tarike se aap isko 80 or 90 ke angle me hi lgaye toh guys ye thi meri 4 exercise top size build karne ke liye apko rep range kam rakhni padegi or cuting ke liye apko jada rep karne padege apko main bta du cutting or gaining apki diet per depend karti hai.

Toh guys ye thi aaj ki information puri detail me apke sath share kar rah hu aap back ko ignore na kare back per kam kare agar aap ko exercise ka naam nhi malum aap ye naam google per jaa kar search kare apko pta chal jayega ki main kis exercise ki baat kar rah hu agar apko naam se exercise ka pta nhi chal paa rah hai toh chalo guys milte agle blog me nayi information ke sath guys aap comment kar ke jarur btaye ki apko mera blog kaisa lga.