6 Best Things You Should Do Before Workout | Gain Strength and Muscle |

6 Best Things You Should Do Before Workout | Gain Strength and Muscle |

Hello guys kaise hain aap sabhi log asha karta hu aap sabhi ache hoge ek naya topic le kar fir hazir hu or aaj ke blog me hum baat karege ki kon se asi 6 bate hain jo ki apko follow karni chaiye apne workout se pahle jisse ki apki workout ki efficiency performance badh jayegi kyu ki agar aap bina preparation kiye gym chale jaoge toh aap chah kar bhi acha workout perform nhi kar paoge or fir apki complaint hogi ki apko jaisa aap chahte hain waise result nhi aa rahe hain iss liye main aap sabhi logo se kahna chahuga ki iss blog me btai gai bate aap next time workout se pahle jarur follow karna apko kafi fayda milega toh guys apka samay kharab kiye bina apna blog shuru karte hain.

1. HAVE BEETROOT JUICE :- First thing jo main apko btana chahuga wo hain beetroot juice beetroot ek athletic nutritional power house hain isme apko milta hain vitamin c antioxidant per beetroot workout me iss liye help karta hain kyu ki isme apko bharpur matra me milte hain nitrate or beetroot apki body me nitric oxide ke level badha deta hain jiski wajah se blood vessels dilate hoti hain apki body me blood flow badh jata hain or muscle ko better oxygen supply milti hain nitric oxide se lung function bhi improve hota hain or muscle contraction ko strengthen hone me help milti hain in sab ki wajah se apki athletics performance badh jayegi aap lambe samay tak ache se apna workout perform kar paoge or fir jis bhi fitness goal ke liye aap workout karte hain aap usko asani se achieve kar paoge beetroot juice ko exercise se kam se kam adhe gante pahle piye agar aap juice nhi pe sakte toh aap ek beetroot bhi kha sakte hain.

2. WARM UP :- Apko workout se pahle jo baat dhiyan rakhni chaiye wo hain warm up bhoht sare log warm up nhi karte exercise se pahle jo ki bhoht jaruri hain kyu ki agar aap workout se pahle sahi se warm up nhi karoge toh apko joints or muscle per unnecessary strain ayega or apki injury ke chance badh jayege agar aap ache se warm up karoge toh apki body exercise ke liye ache se tiyar ho ajyegi kyu ki body ka temperature rise hoga range of motion badhegi or apki flexibility bhi improve ho jayegi or in sab ki wajah se workout ke doran apke muscle ki performance badh jayegi ab baat karte hain ki kis trah ka warm up karna chaiye kyu ki bhoht sare log workout se pahle static stretching karte hain matlab jab wo muscle ko stretch karke hold karte hain 20 se 30 second ye apko bilkul nhi karna agar apko static stretching karni hain toh aap karo workout ke baad per warm up me aap cycling, treadmill kar sakte ho 10 mintues ke liye slow speed me ya fir aap dynamic movement bhi kar sakte ho bus itna dhiyan rakhe ki itna jada warm up na kare ki workout ate ate aap thak jaye mera suggestion hain ki warm up ke sath sath jis muscle ko aap train karne wale ho uske 2 set pahle light weight se jarur kare toh next time bina warm up kiya workout perform na kare agar aap chahte ho ki apka workout ache se ho or apko acha result mile.

3. HAVE CARBS AND PROTEIN :- Tishri chiz jo apko workout se pahle karni chaiye wo hain have carbs and protein waise toh apko pure din me acha nutrients lena chaiye per workout se pahle agar aap combination protein or carbs khate ho toh apki exercise ki performance badh jati hain or muscle damage bhi kam hota hain carbohydrates apki body me fuel ka kam karte hain jo ki apko energy dete hain iss liye exercise se pahle sahi matra me carbohydrates khane chaiye bus itna dhiyan rakhe ki complex carbohydrates ka istmal kare waise toh kafi sare option hain lekin agar muje apko ek option suggest karna hain wo hain oats per agar kisi bhi wajah se aapke pass workout se pahle jada samay nhi hain us samay aap fast digestive carbs bhi kha sakte ho jaise ki banana, potato, rice etc carbohydrates ke sath sath protein bhi pre-workout me khana jaruri hain kyu ki usse apka anabolic response acha ho jayega muscle ki performance badh jayegi or apki recovery bhi better hogi study me ye prove ho chuka hain jab aap workout se pahle combination of carbohydrates and protein khate ho toh muscle protein synthesis bhi acha hota hain toh next time aap exercise se pahle carbs or protein ko 3:1 ki ratio me jarur khaye per apko itna dhiyan rakhna hain ki exercise pahle apko fat nhi khana kyu ki fat nutrient absorption ko slow down karta hain.

4. GIVE ENOUGH TIME FOR FOOD TO DIGEST :- Ab chalet hain hum apne agle point ki taraf jo hain give enough time for food digest before workout matlab apko pre workout meal or workout ke bich me kam se kam 2 gante ka gap jarur rakhna chaiye log galti kya karte hain wo khate hi 10 minutes me gym chale jate hain jiski wajah se wo sahi se workout perform nhi kar pate agar aap pre workout meal or workout ke bich me gap nhi rakhoge toh apka food ache se digest nhi ho payega or workout ke doran apko energy ki kami lagegi or food ache se digest iss liye nhi hoga kyu ki digestion ke liye jada blood flow apke stomach area ke around hona chaiye or workout ke samay me blood flow apke working muscle ki taraf hoga ab kyu ki apne sahi se gap nhi diya hain pre workout meal or workout ke bich me toh na toh proper blood flow apke digestive system ko mil paya or na hi working muscle ko jiski wajah se apka food proper digest nhi hoga or apke muscle ko proper blood flow nhi mila iss liye unki performance bhi kam ho jayegi even workout ke samay me apko laziness ho sakti hain or apko vomiting bhi ho sakti hain toh aap 2 gante ka gap jarur rakhe or ek baat un logo ke liye jo banana khate khate gym jate hain to hiss trah ki light snacking meal me bhi apko kam se kam 40 minutes ka gap toh jarur rakhna hain.

5. HAVE BLACK COFFEE :- Ab baat karte hain black coffee ki isme apko milta hain caffeine jisse ki apki alertness or concentration badhti hain caffeine apko energy provide karta hain or exercise ke doran aapki performance bhi badhata hain agar aap workout se 25 se 30 minutes pahle coffee piyoge toh apke liye kafi acha rahega study me ye prove ho chukka hain ki agar workout se pahle 2 se 6mg per kg of body weight caffeine consume kiya jaye toh exercise ki effectiveness badh jati hain ek normal cup coffee me 80 se 100mg caffeine hota hain toh aap apne body weight ke according hi consume kare bus itna dhiyan rakhe ki coffee ko access me na piye kyu ki isse apka stomach upset ho sakta hain or apki nind bhi disturb ho sakti hain or hmesha black coffee hi piye.

6. HAVE A CLEAR PLAN :- Ab ye un logo ke liye hain jo jinko unka gym jane ka purpose hi nhi pta hota purpose matlab muscle building, weight loss, fat loss ya fir general fitness toh kahne ka matlab ye hain ki sab se pahle aap apna goal decide karo or uss goal ke according apke pass ek clear plan hona chaiye ki kon se exercise karni hain or kitni karni hain asa karna se aap under traing or over training dono se bach paoge or aap apne goals ko breakdown kar ke unko achieve kar paoge or consistent workout karne ki habit develop kar paoge iske sath sath apko apne workout ko record bhi karna chaiye matlab apne kitne weight se kitne set kiye taki 2 hafte baad aap ye check kar pao ki apki progress ho rhi hain ya nhi or agar nhi ho rahi hai toh aap changes kar paoge iss liye main apse kahta hu ki workout pe jane se pahle apke pass ek acha plan hona chaiye jo jadatar logo ke pass nhi hota.

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