Workout For Legs ||

 Best Workout For Legs ||

Hello guys kaise ho aap sabhi log umed karta hu aap sab ache hoge or khush hoge aaj ek naya topic le kar aya hu aap sabhi ke liye aaj hum ek naya workout blog apke sath share karege aaj main apko legs workout ke bare me btauga main apko 4 different move btauga jo ki hoge squats ke issi apko kafi help bhi milegi apne legs ko grow karne me toh guys shuru karte hain apna blog bina samay karab kiye.

1. FRONT SQUATS :- Sab se pahla workout aaj ke blog me jo apko btauga wo hoga front squat normal squat or front squat kafi difference hain difference hain ki normal squat me hum barbell ko rakhne shoulder ke piche or front squats me barbell ko rakhne hain shoulder ke age sab se pahle aap bar lege pr front ke shoulder per rakhege kafi log different tarike se bar ko hold karte hain per best grip hain jisme aap apni finger ko bar ke niche rakhege or elbow ko lift rakhege elbow ko lift rakhne ka fayda ye hain ki jab aap baithoge toh bar age ki tarf nhi giregi or dusri baat apke foot ka distance itna hona chaiye jitna normal squats karte samay hota hain matlab jitney chode apke shoulder utna hi apke foot ka distance hona chaiye aap knee ko thoda soft karoge pelvic bone ko dur le kar jaoge and apna squats shuru karoge jab bhi aap baithoge aap ground ke parallel baitho jada niche na jao jada niche jane se apke tail bone me pressure ayega dusri baat jab bhi aap baith rahe ho ake knees jo hain toes ke level per hoge matlab parallel jab bhi aap baith rahe apke hath ussi trah rahege jaise apko shuru me btaya or ek chiz jab aap squats lga rahe hoge tab apka back straight hona chaiye bhoht jada band na ho aapne 15 repetitions  try karne hain 4 set ke sath apne utna hi weight choose karna hain jisme 15 repetition aap kar pao jab aap second set ki traf jaoge toh try karna weigh bhadane ki jab bhi aap upper aaoge squat karte samay tab aap apni sans ko bhar ki traf chodoge kafi slow or balance me karna hain bhoht hi control way me apko karna hain taki apke joints se jada apke muscle workout kare or muscle jada fayda ho agar aap issi trah ye exercise perform karte haimn toh apko itna acha result milega kuch hi dino me aap imagine nhi kar sakte toh usko aap leg workout me jarur add kare.

2. SUMO SQUATS :- Humari dusri exercise hain sumo squats ye exercise btane ka purpose hain ki aap squats ke sath sath aap apne glutes ko bhi invole karna chaiye aap isme 2 steppers ka istmal kar sakte hain isme iska istmal karne ka purpose hain jab aap niche baith rahe ho toh dumbbell jo hain wo niche floor per touch na ho bilkul simple hain agar apke gym me steppers nhi hain toh aap iski jagh per plates ka istmal bhi kar sakte ho dhiyan rakhe ki plates badi ho choti na ho jisper aap ache khade ho paye apko koi injury na ho or isme apko apne legs ko matlab foot ko wide rakhna hain normal se jada or toes ko thoda bhar ki taraf point karna hain jab toes apka bhar ki taraf pointed hoga jab bhi aap baithoge toh knees bhi apka toe kw level me hi jayega knees bhi apka ander nhi aa sakta iss trah se apko sumo squats perform karne hain isme apka target muscle quads ke sath sath glutes muscle ko bhi apko target karna hain ye exercise karte samay aap jab bhi upper aao apko sans bhar ki traf chodhna hain isme apko repetition rahege 15 or set aap karoge 3 isme apko hath me dumbbell le lena hain jitna aap utha kar 15 repetition nikal sake weight lene se apke workout ki jo intensity hain wo badh jati hain jisse apke muscle ko or fayda hota hain or jab bhi iss exercise me aap baithoge toh apke shoulder tight hone chaiye or apne sath me apne core muscle ko bhi tigh rakhna hain apke back straight rahni chaiye slowly up and down hona hain jis target muscle ke liye aap ye workout kar rahe ho us muscle ko apko target rakhna hain apka dhiyan sara wohi hona chaiye thoda control way me karna jada weight mat le isme ye exercise apke liye kafi benefit hain aap try jarur kare.

3. SQUATS :- Agli exercise hain humari squats bhoht sare logo ki barbell rakhne ka tarika hi galat hota hain pahle main apko explain kardu ki bar actually squats lgane se pahle bar kah rakhni chaiye kafi log bar ko shoulder se niche place karte hain jo ki wrong position hain toh apko bar ko rakhna hain shoulder per isse apka rhythm or posture apka bilkul sudhar jayega jo apne front squat me kiya tha wohi same movement apko yah karna hain bus bar ki place age ki bajay piche chali jayegi apne food ko shoulder ke hisab se rakhna hain pelvic bone ko thoda dur le kar jaoge lift you chest core ko tight rakhna hain jab aap niche aao toh ground ke parallel upper jao jab tab apne apni sanso ko bhar chodhna hain isse apka muscle activate hoga try karo 15 repetition kam se kam 3 set karne hain isse apki pure legs ki wo chahe apka glutes ho apke quads ho bhoht achi shape le lege or bhoht useful exercise hain or ye exercise apke kahi na kahi lung capacity ko bhi improve kar dega baki exercise karna apke liye bhoht easy ho jayega.

4. FROG SQUATS :- ye exercise bhoht achi hain meri favourite hain  kyu ki iss exercise ne meri kafi help ki hain iss liye main ye exercise apke sath bhi share kar rah hu per main eek major mistake almost sabhi gyms me dekhi hain jab hum smith machine ka istmal karte hain squats karne me toh log kya galti karte hai bhoht jada apne foot ko age rakh lete hain to shuru karne se pahle hi humari position kharab ho jati hain or iss position me aap kabhi bhi ache se squats perform nhi kar paoge toh apko kya karn hain foot ko piche karna hain piche se mera matlab hai jo apki heal hain wo iss bar ke bilkul level me rahegi jaise hum front squats kar rahe the normal squats kar rahe the pahro ki width shoulder jitni honi chaiye waise hi knees soft pelvic bone dur yah per difference frog squat me or normal squat me kya hain ki hume iss exercise me pura niche bathna hain pura niche baith kar thoda up hoge fir down jayege fir pura up fir seat pura and up thoda fir down and fir pura up iss trah se apko iss exercise me dhiyan kya rakhna hain aap iss exercise me parallel se nich baith rahe ho toh parallel se niche baithne me kahi na kahi apki lower back me strain na aa jaye iss bat ka apko dhiyan rakhna hain wo kaise hoga jab aap exercise ko moderate weight se train karoge toh aap us risk se bach jaoge toh apne weight kam rakhna hain pahle aap khali bar se kar ke dekhe chest apne sabhi exercise lift rakhni hain bhoht control way me iss exercise ko perform karna hain.

END NOTE :- Guys ye the humare 4 move squats ke umed karta hu ye blog apko pasand aya hoga agar aap in exercise ko apne leg workout me add karte hain toh apko kafi benefit milega kafi acha result dekhne ko milega aap comment kar ke jarur btaye apko humri information kaisi lagi iss trah ke blog main apke liye lata rahta hu milte hain ek naye blog me tab tak ke liye bye take care.