3 STUPID Mistakes people do for BICEP growth ||
Hello guys kaise ho aap umeed karta hu aap sab ache hoge aaj fir ek naye topic ke sath hazir hu guys aaj baat karne wale hai hum biceps muscle ke bare me or baat karege un mistakes ki jo stupid mistake aap me se bhoht log karte hai jiski wajah se apka bicep muscle ka growth nhi ho paa rah hai maine kafi bar btaya bicep curls ke bare kis trah se kiye jate hai unki mistakes ke bare me bhi btaya hai sab chize pahle bhi bta chuka hu lekin aaj jo hum baat karne wale hai ye wo wali galtiye nhi hai balki wo galtiya hai jo alag tarike se aap lgate hai yaniki variation se related yaniki uski frequency se related toh aaj main iske bare me apko detail me information duga apka samay kharab kiye bina shuru karte hai.
1. TOO MANY EXERCISE :- Dosto pahli mistake jo aap karte hai bhoht hi common or bhoht hi stupid mistake hai wo ye ki bhoht sare variation lgate hai yaniki bhoht sari exercises karte hai bicep workout me bicep ki main baat karu toh ye bhoht chota muscle hai bhoht hi small muscle hai uska function ye hota hai ki apke arm ko yaniki forarm ko supinate karna or sath hi sath apke elbow ka flexion karna toh itna chota muscle hai or iss chote muscle ko hum 4 se 5 exercises lgate hai 3 se 4 set har exercise ke lgate hai or volume humara bhoht jada ho jata hai itni jarurt hi nhi hoti bicep ke muscle ko hit karne ke liye guys ye galti jo hai bhoht sare log karte hai arm ke workout me 4 se 5 exercise karte hai itna jada volume ke sath iss chote se muscle ke liye toh kitni exercise lgani chaiye iss chote se muscle ko hit karne ke liye 3 variation kafi hai yaniki 3 exercise bhi karege toh bhi kafi hoga kyu ki jitney bhi hum curl movement karte hai jisme bhi humare elbow ka flexion ho rah hai usme bicep hit hoti hai bicep ko train karne ke liye apko yahi movement karna padega bicep ko train karne ke liye jiss trah se hum shoulder ke workout me hath upper le jate hai us trah ki movement se hum bicep train nhi kar sakte hai bicep me elbow ka flexion hi hoga curl hi karna padega tab jaa ke apka bicep train hoga ab curl bhi aap kitne sare variation lgayege apne bicep curl barbell se kar liya fir dumbbell se kar liya fir apne hammer curls kar liye uske baad apne concentration curl kar liya aap cable se bhi kar sakte ho toh ye sare ke sare curl movement hi hai toh itne sare variation lgane ki jarurt nhi hoti jab hum bicep ke muscle ko hit kar rahe hote hai itne sare variation karke itne chote muscle per hum kuch nhi sirf apni jo growth hai bicep ki usko rok rahe hai to hiss chiz ko samjiye variation 3 ya 4 se jada bilkul na kare or set bhi limit rakhne hai.
2. FREQUENCY HIGH PER WEEK :- Dusri stupid mistake jo log karte hai wo ye ki bicep me bhoht high frequency jate hai high frequency se mera matlab hai ki week me 3 se 4 baar bicep ko hit karte hai train karte hai dosto asa karne ki bilkul bhi jarurt nhi hai jaisa ki maine apko btaya small muscle hai chota muscle hai ab yah per samjne wali baat hai ki jab hum frequency badhate hai toh kuch log ye kahege ki chota muscle hai toh jaldi repair ho jata hai 36 ya 40 hour ke ander hi toh jada hit karna chaiye jada hit karege toh jada growth hogi lekin logic yah per ye kahta hai ki bar bar hit karne ki capability agar aap me hai frequency badhane ki toh uska ye matlab nhi hai ki apka muscle bhi grow ho rah hai ek hypertrophy create karne ke liye muscle size gain karne ke liye apka jo muscle toda tha apne hit kiya tha jab wo repair ho toh usme strength or muscle size badhana chaiye sirf repair karna apka goal nhi hai repair toh wo 36 ya 40 hour me ho hi jayega lekin ussi intensity se train karne ke liye or sath hi sath badha muscle grow karne ke liye progressive overload ko badhane ke liye hume muscle me strength or jo muscle fibre hai wo jada apke hone chaiye progressive overload ko maine apko pahle bhi samjaya tha ki progressive overload ka sahi matlab ye hota hai ki aap apne body me jo training stress hai usko week bye week ya month by month badhaye toh wo tabhi hoga jab apka muscle sirf repair nhi repair hone ke sath sath badha or uske sath strong bhi ban rah hai karne ke liye hum bicep ka workout 3 ys 4 din bhi kar sakte hai repair ho jayega wo lekin kya wo effectiveness ayegi kya wo repair hone ke baad itna strong hoga ki hum progressive overload kar paye asa bilkul bhi nhi hoga toh asa karne ke liye apki frequency ko thoda kam karte hue week me 2 din train kare ya fir maximum 3 din train kare bus use jada na kare kyu ki dhiyan dene wali baat yah per ye hai ki jab direct hit jab hum bicep ko karte hai toh uske sath sath dusre din jab pull workout kar rahe hai jaise ki aap pullups kar rahe hai deadlift kar rahe hai toh usme bhi apka biceps work ho rah hai koi bhi curl movement jab elbow flex hoga toh biceps apka kaam karega toh direct hit agar aap 2 din aap karte hai baki din back ke movement deadlift ke movement me hit rahe hai bicep toh kafi hai toh samjiye ki frequency ko itna jada bhi nhi badhana hai ki apki jo growth hai hypertrophy jo goal hai muscle size badhana wo apka hamper ho uski growth ruk jaye.
3. WEIGHT USE SUPER HEAVY :- Ab last stupid mistake yah per ye ati hai ki bhoht hi jada heavy weight ka istmal karna biceps movement me ab samjiye ki kisi bhi muscle ko hit karne ke liye kisi muscle ko grow karne ke liye heavy weight ka istmal karna padta hai bilkul sahi baat hai lekin jab hum bicep ki baat karte hai toh biceps ke jadatar movement all most sare movement isolation movement yaniki one joint movement curl me aap kar rahe hai one joint movement kisi bhi trah ka bicep barbell cable curl sab one joint movement hai usi me apka bicep hit hoga jab hum heavy weight lgate hai toh isolation movement hone ki wajah se one joint movement hone ki wajah se utne heavy weight ka jo pressure hai wo dusre joints me bh transfer ho jata hai jaise ki wrist elbow me toh hai hi jaise ki shoulder joint me use injury ke chance badte hai bhoht sare log jo heavy train karte hai unki wrist me problem rahti hai jab wo biceps curls lga rahe hai kyu ki apki wrist hi us weight ko handle kar rahi hoti hai bhoht sare logo ko ye dikkat rahti hai ab samjiye ki sahi tarike se aap kaise iss chiz ko avoid kar sakte hai or hypertrophy jo apka goal hai muscle size wo kaise achieve kar sakte hai toh kabhi bhi apko itna jada heavy weight ka istmal nhi karna hai ki apke 5 se bhi kam repetition ke liye aap aim kar rahe ho 3 ya 4 repetition 3 rep max 4 rep max ye sab test karne ki bilkul bhi jarurt nhi hai apko bicep curls movement me isolation movement chota movement hai apka chota muscle hai ye sab try na kare hypertrophy range me rahege aap 8 repetition 6 repetiton ya fir 12 repetition tak jayege tab bhi thik hoga toh hume samjna hai apne workout ko iss tarike se design karna hai ki injury na ho or muscle ko hit karne ka effective tarika dudhna hai effective weight istmal karna hai.
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