5 MISTAKES You Do BEFORE WORKOUT [ Do THESE Things NOW Works 100%]

 5 MISTAKES You Do BEFORE WORKOUT [ Do THESE Things NOW Works 100%] ||

Hello guys kaise ho aap umeed karta hu ache hoge aaj fir ek naye topic ke sath hajir hu aaj ka topic baki topic se bhoht alag hai guys main jo bhi apke liye blog lata hu usme puri information hoti hai or apko usse kafi help milti hai main apko choti se choti baat btata hu jisse apko koi confusion na ho or jitna ho sake simple language me btane ki koshish karta hu toh guys aaj main apko 5 asi chize btane wala hu jisse apka jo workout hai apki jo training hai apki jo overall muscle building hai fat loss ka jo goal hai wo bhoht hi achi tarike se pura ho payega 5 asi chize jo aap pre workout me nhi kar rahe ho jo apko karni hi karni chaiye aaj uske bare me hum baat karege apka samay kharab kiye bina hum apna blog shuru karte hai guy sab se pahli baat apko jo samjne ki jarurt hai apka jo workout hai usme ek effective workout hone ke liye high intensity hone ke liye uske sath sath apki jo performs hai wo ek optimum level me hone ke liye apko kuch chize karni padti hai workout se phle halaki jo overall din bhar me aap kar rahe ho wo bhi matter karega lekin pre workout me specifically workout se ek ganta pahle aap kya kar rahe ho usse bhoht fark padh jata hai.

• SHORT NAP PRE WORKOUT :- sab se pahli chiz jo ati hai wo aap logo ko pta bhi nhi hogi wo hai apka ek short nap matlab choti se nind yaniki aap thoda sa 30 se 40 minutes agar aap nind le lete hai workout se pahle uske baad aap ready ho ke 15 se 20 me aap workout karne jate hai toh jo effectiveness hai apke workout ki wo bhoht jada badh jati hai iske 2 reasons hote hai sab se pahli jis jab apki body short nap leti hai toh apka jo central nervous system hai wo relax hota hai or apki body ek trike se recovery process me jati hai recovery process me jane ke baad same effect jo apko early morng milta hai na raat bhar sone ke baad body me ek freshness hoti hai apka energy level bhoht high hota hai apki jo atheletic performance hai wo jada aap execute kar pate hai ye bhoht sari studies hui hai elite level atheletes pe ki jab wo workout karne jate hai usse pahle agar wo 30 se 40 minutes ka wo nap lete hai toh unki atheletic performance 5 se 10% incresed hoti hai ye bodybuilder ke case me or powerlifters ke case me or sumo wrestlers ke case me applycable hota hai ab iska duration kya hona chiaye exactly atleast apko 20 se 30 minutes toh sona hi sona hai agar aap sahi benefits dekhna chahte ho toh or aap ye changes kar ke dekhiye hai apko 100% difference mahsus hoga main bhi asa karta hu jab bhi samay milta hai workout se pahle so jata hu uske baad gym jata hu kafi kuch change dekhne ko milta hai.

• PROTEIN MEAL PRE WORKOUT :- dusri important chiz ati hai thik workout se pahle apko ek protein rich meal lena chaiye ab thik workout se pahle ka mera matlab ye nhi ki apne 10 minute pahle kha liya asa nhi hai atleast 1 ganta pahle apne asa meal lena hai jisme kam se kam 25 se 30 gram protein ata ho thoda bhoht carbohydrates bhi ate ho fats bhi le sakte hai ye meal lena iss liye jaruri hota hai ki jab workout ke around aap protein lete ho toh protein synthesis muscle protein synthesis badhane me help karta hai ab iska matlab ye bilkul nhi hai apko din bhar me koi protein nhi lena sirf workout ke pahle lege toh kam ho jayega nhi apne asa bilkul nhi karna hai apki overall intake protein ki important hai agar aapki reqirement din bhar me 150 gram hai ya 100 gram hai toh wo puri karni hi hai lekin thik workout se pahle ek ganta pahle agar aap protein le rahe hai toh uske optimal results hote hai thoda bhoht muscle building me benefit dekhi gai hai toh issi liye aap kya kar sakte hai din bhar ke meals aap iss tarike se plan kariye ki thoda morning me le lijiye thoda evening me le lijiye thoda workout se pahle yani ek ganta pahle iss tarike se aap overall protein ki intake hai wo divide kar lijiye kis tarike ke food add kar sakte ho eggs normal eggs aap banana ke sath le lijiye ya fir chicken rice le lijiye ya fir aap yah per soyabean bhi le sakte hai bhoht sare options hai paneer bhi le sakte ho rice ke sath toh ye workout se rk ganta pahle apko lena hai dhiyan yah per rakhna hai ki apko minimum gap 1 se 1.5 gante ka rakhna hai or jo meal ka size hai wo thoda sa snack typ hona chaiye bhoht bada meal nhi hona chaiye kyuki digestion me problem hogi agar aap 1.5 ganta ke baad workout karne jaoge iss liye meal chota hi lena hai.

• CAFFEINE PRE WORKOUT :- tishri sab jo important chiz hai intake ke liye wo hai apki caffeine ab aap sochege ki caffeine lena kyu jaruri hai workout se pahle caffeine kya karta hai jab wo system me apke jata hai toh wo apka ek tarike ka stimulant hota hai apki jo nuromuscular jo apka readiness hai usko badhata hai yaniki aap tiyar hote ho apka brain apka central nervous system tiyar hota hai workout karne ke liye muscle ready hote hai toh ye bhoht important hai focus or concentration apka badhta hai jo workout me chaiye caffeine ek asi substance hai jo jadatar pre workout me pahle se hota hai toh caffeine ki intake aap normally coffee se bhi kar sakte ho coffee aap ek cup pee kar jaiye apko difference nazar ayega workout jo apki effectiveness hogi apka jo nuromuscular activation hoga wo jada hoga compared kare agar jab aap nhi le rahe ho usse issi ke sath sath jab aap caffeine intake kar rahe ho toh uski timing 20 se 25 minutes pahle rakhiye asa mat karna ki aap workout karne jaa rahe ho usse 5 minut pahle coffee le agar coffee se problem hai kisi ko toh aap iski jagah caffeine lene ke liye green tea ka istmal bhi kar sakte hai or pre workout option toh hote hi hai.

• WARM UP PRE WORKOUT :- 4th factor hai warm up jo aap thik tarike se nhi kar rahe hai ya bilkul bhi nhi kar rahe hai workout se pahle ab iss warm me hum baat kar rahe hai jab aap training flor me poch jate ho gym ke ander poch jate ho us time ki hum baat kar rahe hai toh warm up apko kaisa karna hai apko bilkul bhi static warm up nhi karna hai yaniki static streches bilkul bhi nhi karne hote workout se pahle static strech ka matlab hota hai koi strech jab aap 20 sec ke liye hold karte ho fir relax karte ho toh itne time tak aap jab muscle ko strech kar rahe ho toh usse muscle me ek tarike ka relaxed hota hai muscle pain blocking effect hota hai wo badhta hai uske sath sath apki jo risk if injury hai training karne jab aap jaoge heavy weight lift karoge toh wo badti hai usually jo static stretches hai ye workout ke baad ke workout hote hai kabhi bhi aap workout shurur karne se pahle long stretches bhoht der tak hold karne wala bilkul mat karna agar haan aap 2 ya 3 seconds ke liye lats ko stretch kar rahe ho wo aap kar sakte ho hamstrings stretch kar rahe ho itna kar sakte ho lekin lambe stretches nhi karne hai static stretches ka role after workout hota hai agar aap ye kar rahe ho toh risk of injury badh rahi hai apki jo effectiveness hai strength jo hai training me heavy weight lifting me wo nhi ayegi toh aap asa kar ke workout se pahle khud ko thaka rahe ho workout se pahle yaniki heavy lift se pahle apko dynamic warm up karna hota hai dynamic warm up se kya hota hai aap apne muscle ko blood flow hai increase karte ho brething rate aap karte hai body ka temperature badhate ho ye apko karna hota hai iske sath sath joint ki mobility apke shoulder joint elbow knees and hip joints ye jitne bhi joint hai inki mobility ko increase karte ho sonobial fluid ko warm kkarte ho or iska range of motion badhate ho taki workout jab aap kar rahe ho tab koi injury na ho kisi tarike ki moment me difficulty na ho dynamic warmup ki bhoht sari exercise hai jaise ki aap pushups lga sakte ho chote chote momemnt hote hai jaise aap lower back ke liye hyperextenion lga rahe ho cat and caugh kar rahe ho leg mobility ke liye apne bodyweight squats lga liye or thoda bhoht apne form rolling karli toh ye apke dynamic warmup me pure exercises hai aa jati hai jaise shoulder ke liye rotation wagra lgate ho toh ye sare dynamic warmup ke part hai or workout se pahle apko yahi lgana hai jo apki heavy lifiting ke liye apko ready kare dusri chiz apko ye bhi dhiyan deni hai ki warm up apka itna bhi lamba nhi hona chaiye ki aap 30 se 35 minutes tak sirf warmup hi kar rahe hai mini workout typ nhi asa nhi karna hai warmup apka kam se kam 10 se 15 minutes ka hona chaiye jada lamba nhi khichna chaiye otherwise aap pahle thak jaoge fir workout kaise karoge ye toh exercise se pahla wala tha ek warm up wo hota hai jab aap exercise start kar rahe ho usse pahle apne ek pahla set warmup ke liye lgate ho brain ko tiyar karne ke liye muscle ko ready karne ke liye 1 ya 2 sets lgate hai toh wo warm alag hota hai iss tarike ka warm up aap karoge workout se pahle toh ye bhoht important hissa hota hai apki training ka.

• NO PLAN WORKOUT :- akhri mistake aap jo karte ho wo hai no plan yaniki apke pass workout ka koi plan hi nhi hai kya karna hai gym ke ander jake wo aap jab gym pochte hio toh tab apko pta chalta hai ki aaj monday toh chala chest kar lete hai asa nhi karna hai iski sab se badi problem ye hoti hai apka jo progress hai wo thik tarike se nhi hoti kyu ki aap jab training karne jate ho bina plan ke aap jab exercise karte ho toh apko ye nhi pta hota ki last week apne kon sa weight uthaya tha kitne reps ke liye uthaya tha or kitna apne aap ko push kiya tha toh ye plan na hone ki wajah se wohi aap same chiz repeat karte ho ab jab repeat karoge toh body ko wohi same impact padh rah hai toh body grow kyu karegi yah per concept missing ho jata hai wo hai apka progressive overload ka jab bhi aap traing karne jate ho toh apka maksad hota hai ki body per hum straining ka stress jo hai usko hum badhaye usme jada stress dale taki wo jada grow kar paye or every week agar apko pta nhi hai ki aap kya kar rahe ho last week kya kiya tha kon sa weight ke liye kon se repetation me push kiya tha toh aap iss week kaise karoge toh plan hona bhoht jaruri hai apko ye pta hona chaiye aap bench press kar rahe ho toh usme kon sa weight uthaoge or uske sath sath kon se repetation ke liye uthaoge kon se repetation apke liye sahi hai matlab apke goal ke liye sahi hai uske sath sath kon se exercise karoge or number of sets kitne loge toh ye sari chize matter karti hai toh ye plan hona bhoht hi jaruri hai aap ek beginner ki trah nhi kar sakte workout agar aap serious ho apni training ke liye.

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