6 Exercise To Build Bigger Back | Complete Back Workout |

6 Exercise To Build Bigger Back | Complete Back Workout |  

Hello guys kaise ho aap sabhi umed karta hu aap sabhi ache hog ek naye topic ke sath fir hazir hu main iss blog me aaj share karuga bhoht acha back workout jo ki apki back me width badhane ke sath sath thickness badhane me bhoht help karega aapne iss back schedule ko ache se follow karna hain matlab kitne set karne hain repetition kitni karni hain even aaj ke blog me main apko ye bhi btauga ki apko rest kitna karna hain set ke bich me aap iss blog ko pura padhege toh apko kahi jane ki jarurt nhi padegi apko puri jankari issi blog me mil jayegi toh guys apka samay kharab kiye bina apna blog shuru karte hain.

1. ONE ARM DUMBBELL ROW :- Pahli exercise jisse hum apne aaj ke back workout schedule ko shuru karege wo hogi one arm dumbbell row iss exercise ko perform karne ke liye apko thodi sport ki jarurt padegi aap bench ke sath khade ho kar ye exercise kar sakte ho bench ko thoda adjust kar ke taki apko iss exercise ko perform karne me koi problem na ho per apko dhiyan rakhna hain ki bhoht jada bench ko heighted nhi rakhna apko jah se aap support loge bench ko normal rakhe jada upper na kare iss exercise me apko dumbbell ki jarurt hogi or apko ek hath se support leni hain or bhoht jada najdik or bhoht jada dur nhi khade hona knees apne soft rakne hain pelvic bone bend chest lift or core tight iss trah se apko dumbbell se ye exercise perform karni hain jab bhi aap dumbbell ko lift karoge apko apni elbow ka istmal karna hain dumbbell ko lift karne ke liye ye baat apne yad rakhni hain apki elbow hilni nhi chaiye ander bhar ki traf apki elbow fix rahni chaiye dumbbell lift karne ke baad apne slowly release karna hain matlab dhire se niche le kar jana dumbbell ko jab bhi aap dumbbell lift karoge toh apko breathe out karna hain or apko apne lat muscle ko ache se squeeze karna hain ab jaise apko 10 se 12 repetition ho jaye ek hath se apne ussi samay bina rest liye aap dusre hath se karoge 10 se 12 repetion or wo apko ho jayega ek set isme apko set ke bich me koi rest nhi rakhna hain matlab ek sath se perform karne ke baad ussi samay dusre sath se shuru kar dena hain or issi trah se apko 3 set karne hain.

2. T BAR ROW :- Ab baat karte hain dusri exercise ke bare me jiska naam hai T bar row agar apke gym me T bar row ki machine nhi hain toh bhi aap iss exercise ko perform kar sakte ho bar ko ek corner me lga kar full size wali bar le kar usko gym ke kisi khali corner per le jaa kar iss exercise ko perform kar sakte hain agar apko exercise ke naam se exercise ka pta nhi chalta toh aap google me search karege toh wah images me aap dekh kar samaj sakte hain iss trah se bhi karne se apko same effect ayega kafi purani exercise hain ye kafi sare log nhi karte per main aap sabhi ko kahuga ki jarur kiya karo apki back me mass badhane me bhoht help karegi isme aap bar me v handle ka istmal karege koi bhi exercise karo aap apna core hmesha tight rakho or chest lift rakho apko iss exercise me kitna bend hona hain ye apko pta hona chaiye aap sidhe khade hokar nhi kar sakte or na hi bhoht jada bend ho kar kare 45 degree tak aap bend ho sakte hain aap jab bhi bar ko lift kare bar ko upper laye tab aap apni back ko squeeze karege jab tak aap apne muscle ko squeeze na kar paye tab tak apko apne muscle ko release nhi karna weight matlab bar ko niche nhi lana aram se release kare or wapis pull karege focus ke sath apne iss exercise ko perform karna hain chest lift rahegi hmesha iss exercise me jab aap ek set se dusre set per jaoge toh aap bich me 2 minute rest le sakte hain iss exercise me bhi number of repetition 10 se 12 rakhne hain or 3 set lgane hain.

3. CURL GRIP BENT OVER ROW :- Ab baat karte hain hum apne agli exercise ki jo ki hain bent over row lekin hum isme normal garip ke sath nhi curl grip ke sath karege or jab bhi aap grip loge apko dhiyan rakhna hain ki job hi humari grip hogi wo humare shoulder se ander hogi thodi se isme bhi apko 45 degree bend hona hain or bar ko apne apne abs ke karib lana hain per apko yah dhiyan dena hain ki apki jo elbow hain wo bhar ki taraf nhi jayegi elbow close rahegi lat muscle ke tabhi aap back muscle ko ache se squeeze kar paoge aap ko bhi exercise perform karo apko breathe out ka bhi dhiyan rakhna hain ye kafi jaruri hota hain ye exercise apko balance me karni hain or slow way me perform karni hain aap iss exercise ko belt badh kar karna taki apko injury na ho iss exercise me repetition hone chaiye 10 se 15 or apko 3 set karne hain hare k set ke baad aap 2 minute ka rest le sakte hain.

4. LAT PULL DOWN :- Iske baad apne karni hain lat pull down exercise ye exercise jada tar aap shuruwat me karte ho iss exercise ko karne ke liye apko sab se pahle dhiyan dene wali baat hain ki apne grip wah se leni hain jah se bar mudi hui hoti hain matlab jah se bar bend hoti hain thodi wah se apne grip leni hain uske bilkul pass se pakdna hain fir aap bar ko pull karege jab tak bar apki upper chest ke close na aa jaye uske baad aap release karoge jab aap pull karo toh aap bhoht jada bend na ho thoda bend hoge toh chalega logo me ek problem hain ki iss exercise ke doran kafi sara weight daal lete hain wo maxium pull hi nhi kar pate jatke dene lagte hain usko fayda nhi dosto aap norma weight rakhiye or muscle ko squeeze kariye weight apko hila kar chodna nhi hai apne muscle per kam karna hain muscle ko target kare yah per jab bhi aap bar ko pull karte ho tab apko breathe out karna hain sans ko bhar ki taraf chodhna hain jaise hi apke 15 repetition ho jayege aap rest lege sirf 60 second ka 60 second ke baad aap fir exercise shuru karege dhiyan rakhiye 60 second se jada rest nhi lena hain jab apka iss exercise me 3 set hoga tab usme apne grip 32inch ke karib rakhni hain matlab pahli grip se thodi or khuli yaniki pahle set me apne grip rakhi 28 inch or 3 set me 32 inch or same tarike se iss exercise ko perform karoge isme ko 4 set karne hain matlab pahle 2 set 28 inch grip ke or baki ke 2 set 32 inch grip se 60 second rest lena hain set ke bich me.

5. STIFF ARM PULLDOWN :- Iss exercise me hum 2 exercise ko super set me perform karege jiski pahli exercise hogi stiff arm pulldown isko karne ke liye apko state handle ki jarurt padhegi isme apko jo garip leni hain wo hum apne shoulder width le machine se dur khade ho jayege bus apko isme dhiyan rakhna hain ki apko apni back ko round nhi rakhna apki back sidhi honi chaiye or handle ko aap pull karege niche ki taraf or jab tak handle apke legs ke najdik na aa jaye tab tak apne handle ko release nhi karna yah per apko squeeze karna hain apne muscle ko lat muscle ko or bhoht dhire se release karna hain bhoht jada release na kare yani shoulder se upper na jaye handle wapis fir repeat karna hain pull karna hain jab bhi aap press karo handle ko niche ki taraf breathe out karo iss exercise ko apne control way se karna hain apko isme number of repetition karne hain 12 jaise hi ho jayege bina break liye super set ki dusri exercise ki traf badhna hain wo hogi incline bench high pulley row matlab apko cross cable machine me pulley ko upper lga lena hain or 2 handle fix karne hain D shape wale or bench ko machine ke bich me rakhna hain bench waisa hi hona chaiye jaise aap incline bench press karte ho usko waisa apko kar lena hain bench per apko pet ke bal ache se let jana hain apke sath me dono handle hoge ab yah se aap dono handle ko pull karege jab aap handle ko half pull karle uske baad aap apni wrist ko rotate karoge or muscle ko squeeze karoge uske baad release karege or dobara repeat kare bhoht jada apko iss exercise ko control way me karna padega or focus rakhna padega taki aap apne muscle ko ache se feel kar paye or jaise hi apke 12 repetition ho jayege wo apka hoga ek set or apko 2 set karne hain dono set ke bich me apko 90 second ka break lena hain pahle aap stiff arm pulldown karoge uske sath hi bina rest liye incline bench high pulley row karoge ye apka ok 1 set uske baad aap 90 second ki break loge ase hi apne 2 set karne hain 12 repetion ke.

6. ONE ARM CABLE ROW :- Ab baat karte hai last exercise ki jo hain one arm cable row cross cable machine ka istmal karege pulley ko humne sab se niche lga dena hain ek D handle ka istmal karna hain machine se achi duri per khade ho jayega knees soft or pelvic bone se bend karege chest hmesha jaise btaya hain lift rahegi apko dhiyan dena hain ki jab bhi aap handle ko pull karna shuru karege half karne ke baad aap apni wrist ko rotate kar dege or release karege dhire se or dobara jab pull karege half an eke baad fir wrist rotate karna hain bus dhiyan rakhna hain ki jab aap handle ko pull karte ho toh maxium pull karo or muscle ko squeeze karo apko control way me karni hain jatke nhi dene hain basically apko weight ko apne muscle se connect karna hain full range of motion se exercise ko peform karna hain  jab bhi pull karte hain breathe out kare ab apko dekhna kya hain ki jaise hi apke 15 repetition ho jayege aap ussi samay dusre hath se perform karege exercise ko 15 repetition ye apka ho jayega 1 set rest nhi lena set ke baad apne weight badha lena hain thoda sa pahla set karne ke baad or dobara exercise ko perform karege iske apko 2 set karne hain isme rest bilkul nhi lena hain number od repetition rahege 15 ye exercise apko kafi benefit degi last me karne per.

END NOTE :- Guys ye tha humara aaj ka blog asha karta hu apko pasand ayaga humara blog isse apko kafi help milegi apko koi trainer rakhne ki jarur nhi hain aap khud se hi kar sakte hain jab aap shuruwat karte ho tab mushkil lagta hai uske baad sab normal ho jata hain meri website per apko kafi topic mil jayege har body part ki exercise or diet se related jisse apko kafi help milegi toh dosto milte hain naye topic ke sath tab tak ke liye bye take care.