5 WORST MISTAKES You Do For Back in The GYM ||
Hello guys kaise ho aap sab umeed karta hu aap sab ache hoge khush hoge aaj fir apke samne naye blog ke sath hazir hu aaj hum baat krege 5 worst mistakes jo hum gym me karte hai jisse humara back muscle growth nhi ho pata ache se ya growth ruk jati hai toh guys aaj hum in mistake ke bare me janege iss blog me apko main puri information duga back humri body me bhoht bada muscle hai jab tak hum isko ache se train nhi karege tab tak ye grow nhi hoga back ko har trah se train karna jaruri hai tabhi aap ek ache shape ki back bana payege toh guys hum shuru karte hai aaj ka blog.
- Doing Same Variations :- sabse pahli mistake kya karte ho aap same variation hmesha ki trah dekho jab aap back muscle ko train karte ho back bhoht bada muscle group hai ab isme latissimus dorsi yaniki apke lats or isme traps bhi hote hai traps uper hi nhi hote apke mid back tak jate hai latissimus dorsi me lats bhi invole hai traps bhi hai uske sath sath rhomboid wala area bhi back me ata hai agar apko naam se back muscle ka pta chale toh aap google per search kar sakte hai usme back muscle ki puri pichure aa jayegi apko samjna easy ho jayega toh guys bhoht sare muscle apke back me hote hai ye bada muscle group hai ab guys dhiyan dene wali baat yah per ye hai ki jab bhi aap back ka workout karne ate ho toh bhoht sare ase moment hote hai jo same hote hai jaise agar hum lat pulldown ki hum baat kare ye ek asa moment hai jo aap uper se niche pull karte ho ab jab bhi aap training karne ate ho back ki toh same uper se niche wala moment har variation me mat do jaise barbell se karna or ussi exercise ko underhand se karna jitni bhi uper se niche pull karne wali exercise hai unme se ek exercsie karo sari exercise ek hi din me mat karo kyu ki same hi moment hai usse koi fark nhi padega apki body per ussi trah se maan lo bent over barbell row kar rahe ho barbell apke pass hai barbell se rows lga rhe ho uske baad aap T bar rows different tarike ke rows mat lgao kyuki wo same moment hai isme aap niche se uper pull kar rahe ho jaise close grip pull ho gya ye sare same variation hai thoda bhoht fark hai lekin wo same workout me mat karo agar aap isme super set karte ho toh aap isme iss trah se super set kar sakte ho ek niche se uper pull karne wali exercise or ek uper niche pull karne wali exercise iss trah se aap super set bana kar kar sakte ho agar aap ek hi same variation ka super set karoge toh uska fayda nhi hoga or wo diffcult hoga.
- Not Doing Dead Lifts :- guys dead lifting karna bhoht hi jaruri hai jab aap back ko train kar rahe ho deadlift ki compound moment hai or apka jo back hai wo overload magta hai jisme multiple muscle hai jab aap deadlift jaisa moment karte ho overload karte ho apne back ko tab apki back bhoht hi achi trah se devlop ho pati hai usme apke traps invole hote hai lower back invole hoti hai or lats bhi invole hote hai jab aap upper lift karte ho oh pura ke pura muscle contraction apke back me ata hai or sath hi sath traps develop ke liye bhoht hi important hai deadlift karna deadlift ek asi exercise hai jo apke back ke workout me honi hi chaiye jab aap deadlift kar rhe ho tab apko ek baat yad rakhni bhoht jaruri hai jo apki form or techniq hai wo galat na ho wo sahi honi chaiye nhi toh apko injury hone ke chance bhoht jada badh sakte hai.
- Not Holding Contraction part :- jab bhi aap back ki koi bhi exercise kar rahe ho chahe lat pull down ho seated row ho bent over barbell row ho koi bhi back ki exercise ho apka contraction apko hold karna hai hold karna iss liye jaruri hai ek toh ye piche ka muscle hai humko dekhai nhi deta jaise hum baki muscle dekh pate hai jaise hum chest dekh pate hai ki kitna muscle contract ho rah hai lekin back me pta nhi chalta hai ki apko contraction mil rahi hai ya nhi uss time per apka muscle or mind conection hona bhoht jaruri hota hai ya ye bhi bol sakte ho strong hona chaiye or wo tabhi ho payega jab hum contraction ko hold karte hai agar aapne 1 sec ke liye bhi hold kiya aap jada weight ka use na kare toh apko khud hi pta chal jayega muscle contraction ke bare me or apko feel hoga muscle.
- Too Many Variations :- guys ye bhi ek mistake hai back muscle ek bada muscle group hai lekin iska matlb ye nhi hai ki aap isme 7 se 8 exercise karo itni jarurt nhi hoti agar aap deadlift kar rahe ho pahli compound moment uske baad 3 ya 4 variation me apki exercise khtam ho jani chaiye jada exercise karni ki jarurt nhi hai jaise maan lo apne deadlift karli jisme apka pura back muscle cover ho gya sath me lower back bhi uske baad apne lat pull down kiya isme bhi apne back ke kafi muscle ko target kiya uske baad maan lo apne bent over karlo usme bhi kafi muscle target ho jate hai uske baad agar aap chaho last me pull over moment de sakte ho isme lats apke stretch hoge 4 se 5 variation me apke back ka workout khatam agar aap deadlift nhi kar rahe ho toh aap uske badle me seated row jaisa moment de sakte ho 5 exercise tak kafi rahti hai apki back ke liye agar aap week me 2 bar back train karte ho toh ek din 4 variation lga lo or ek din 3 variation lga lo ase apka ek week me pura back cover ho jayega.
- Range Of Motion :- ye akhri mistake hai range of motion ye bhoht sare log galat karte hai jab bhi aap exercise kar rahe ho apko contraction ke sath sath stretch me bhi feel karna hai jab hum apne hath ko exercise ke samay me piche khichte hai chahe aap koi bhi exercise kar rahe ho hath ko piche khichne ka kam lats ka hi hota hai ab jab aap lats ko hi stretch nhi karoge lats hi stretch nhi karoge toh lats ke sath traps hai baki muscle kaise stretch hoge toh ye stretch dena bhoht jaruri hai toh guys apko range of motion ka bhi dhiyan rakhna hai.
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