6 Best Exercises Men Need To Build Muscle | Muscle Building Workout |

 Muscle Building Workout ||

Hello guys kaise ho aap sab umed karta hu aap sabhi ache hoge ek naye blog ke sath fir hazir hu hum aaj baat karege ki kon se asi 6 important exercise hain jo sabhi male ko jarur karni chaiye agar unka purpose hain muscle building waise toh hum sabhi muscle build karne ke liye gym me trah trah ki exercise perform karte hain per main in 6 exercise ko iss liye yah per mention kar rah hu kyu ki apke maximum gains jo hain wo inhi exercise ko karne se ayege iss liye apne workout schedule me in exercise ko jarur add kare apka samay kharab kiye bina apna blog shuru karte hain.

SUGGESTION :- Workout pe jane se pahle ek choti se baat apko kahna chahuga wo hain ki maine bhoht sare beginners and intermediates kahi trah ki fancy exercise gym me karte dekha hain un exercise ko karne se apka samay bhoht jada consume hota hain even unke benefit bhoht kam hote hain iss liye main apko suggest karuga stick to the basics kyuki basic exercise karna muscle building ke liye bhoht jaruri hain isse hi apko fayda milega.

1. BARBELL BEND OVER ROW :- Pahli exercise jo ki apko apne workout me jarur add karni chaiye wo hain barbell bend over row ye exercise apki overall back development ke liye kafi help full hain issi ke sath ye apkoe lats or trapezius muscle ko bhi strong bnane me apko help karegi bhoht sare log barbell row ko narrow grip se perform karte hain jisse ki apki mid back jada target hoti hain iske sath kuch log isko under hand grip se perform karte hain jisse ki lact activation jada hoti hain per main apko suggest karuga standard bend over barbell row jiske liye apke feet rahege shoulder width jitney hain grip apki hogi shoulder se thodi se bhar knees soft rakhe or pelvic bone se apko bend karna hain 45 degree bus apko dhiyan rakhna hain ki apko bhoht jada bend nhi hona hain usseapke injury hone ke chance badh sakte hain agar aap heavy weight lift kar rahe ho core ko tight rakhte hue aap bar ko apne abs ke najdik lane ki koshish kare jitna aap la sakte ho 2 second ke liye wahi per hold karo or fir slowly nich le kar jao dhiyan rakhe ki aap exercise ko full range of motion se perform kare eggo lifting kare utna hi weight ka istmal kare jisse ki aap apni form or technique ko maintain rakhte hue 8 se 12 repetition per form kar le lekin iss exercise ko apne workout me jarur shamil kare.

2. DEADLIFT :- Dusri exercise jo main apko suggest karna chahuga wo hain deadlift ye ek bhoht achi compound movement hain apki posterior body ke liye log majorly isko low back strengthening ke liye per iske sath sath ye apki calf, hamstring, glutes, spinal, lats and trapezius muscle ko strengthening karne me bhi help karti hain dead lift karne ke liye aap apne dono legs ko place kare bar ke shoulder width ke hisab se apki grip rahegi shoulder se thodi se bhar or hips ko bhoht jada down ya bhoht jada high na rakhe apke hips rahege apki knees or head ke bich me lower back ko tight rakhe lack muscle ko invole kare or bar ko body ke najdik rakhte hue lift kare or sidhe khade ho jaye bus dhiyan rakhe ki apko hyper extension nhi karna hain apko bus siddha khada hona hain dead lift ko aap hafte me kam se kam 2 bar karne ki koshish kare weigh select karte hue itna dhiyan rakhe ki har set me aap 6 se 8 repetition perform kare or jin logo ki dead lift karte hue grip lose ho jati hain wo mix grip se dead lift perform kare.

3. OVERHEAD BARBELL PRESS :- 3^rd must do exercise hain overhead barbell press ye bhoht achi exercise hain apke shoulder development ke liye iske sath sath ye apki upper chest, traps, triceps and core ko bhi strengthening kregi iss exercise ko perform karne ke liye apke dono hath rahege shoulder se thoda bhar yah se aap bar ko lift karege head ke upper full range of motion means apke arms jo hain wo fully extend ho jane chaiye wah se aap bar ko aram se starting position per wapis le aye or dhiyan rakhe ki apki lower body jada move nhi karni chaiye agar aap iss exercise ki variation karna chahte hain toh aap seated barbell press, standing dumbbell press ya fir seated dumbbell press bhi kar sakte ho per kisi na kisi trah ki over presses ko aap workout me jarur shamil karo iss blog me batai gai sari exercise or age jo btauga wo bhi exercise apke testosterone level bhi badhayegi jo ki muscle building ke liye ek mean harmone hain.

4. SQUATS :- Ye exercise majorly target karti hain apke quats ko per isme multiple muscle kam karte hain jaise ki hamstring, calve, glutes, core etc squats perform karne ke liye aap bar ko jah se lift karte ho uski height apke shoulder se niche honi chaiye toh aap easily bar ko lift kar pao dono hatho ko shoulder ke nazdik rakhne ki koshish kare taki apka posture sahi rahe or aapko squat me weight lift karne me help mile dono pahro ke bich me distance rahega shoulder width and toe point outward knees soft core tight rakhe pelvic bone ko piche rakhte hue aram se niche baith jaye and bhoht hi control way se wapis aye squats karne ke liye jab bhi aap baithte ho apko dhiyan rakhna hain ki apko half squats perform nhi karne hain kyu ki uska koi fayda nhi hain apko kam se kam parallel to the ground baithna hain ya fir aap parallel se thoda sa niche bhi jaa sakte ho us case me apko apni back ka bhoht jada dhiyan rakhna hain throughout the movement apko neck ko straight rakhna hain har set me aap 8 se 12 repetition jarur kare or haan squats ko week me 2 bar perform karne ki koshish kare agar apka purpose hain muscle ka toh jaruri kare.

5. PULL UPS :- ye exercise bhi apko apne workout me add karne chaiye ye back muscle ke sath sath apke overall upper body strengthening ke liye kafi useful hain iss exercise ko karne se apki strength training ki foundation kafi strong ho jayegi exercise ko perform karne ke liye apke dono hath rahege shoulder se bhar shoulder ko retract krte hue aap apne aap ko pull kare till that time aap apki chin jo hain wo bar se upper na chali jaye thodi der hold kare slowly niche aye pull ups ko aap 3 grips se perform kar sakte ho under hand, over hand and neutral grip beginners ke liye pullup karna difficult hota hain to wo dead hand se start kar sakte hain matlab jisme unko jada se jad samay bar per sirf hang hone ki practice karni hain or dead hand karne jab unke liye easy ho jaye toh wo pull ups per move kar sakte hain jisme unko jump mar ke upper ana hain or wah per hold karna hain or bhoht dhire hold kar kar ke niche ana hain iske baad aap under hand grip pull ups try jarur kare jo ki kafi asan hote hain or ye sab karne se apki utni strength ban jayegi ki aap normal pull ups bhi asani se kar paoge.

6. BENCH PRESS :- Last exercise main apko sugest karuga jo hain bench press ye best exercise chest muscle ke liye ye exercise perform karne ke liye apke shoulder hmesha retract rahege lower back me acha sa arch maintain kare dono legs apke floor per ache se place hone chaiye ache result ke liye apke dono hatho ki grip hogi shoulder thhodi se bhar puri exercise perform karte hue aapka head upper back and hips hmesha bench per touch hone chaiye jab bhi aap bar ko lift karte ho toh apko breath out karna hain exercise ko aap kabhi thumbless grip se perform nhi karege kyu ki bar apke hath se slip ho sakti hain or apko injury ho sakti hain variations ke liye aap dumbbell press bhi try kar sakte ho jo ki equal hi good hota hain same benefit milta hain lekin ye exercise apki muscle building ke liye kafi ache hain.

END NOTE :- Guys ye thi aaj ki puri jankari umed karta hu ye blog bhi apko pasand aya hoga muje comment karke jarur btaye apko mera ye blog kaisa lga agar apko koi or question hain toh aap wo bhi puch sakte hain in sabhi exercise ko aap apne workout me jarur add kare apko muscle build karne me kafi help milegi or jaldi muscle build hoga toh mile hain naye blog me nayi information ke sath tab tak ke liye bye take care.