bodyweight program ,mota kisy hoya jaye,urdu,hindi

salam kia haal hai app sub ka, umeed hai app theek hun gye, 

aaj hum jis topic pe baat karne ja raye hain,mota kisy hua jaye,ya amm lafzon mein  bodyweight workout kisy kare

aaj kal k door mein har koi mota hona chahta hai likn kuch log aise bhi hain jo bhot patle hain aur logo k tane sun sun

 k tang aa choke hain,

ye post un sub k liye hai,app ne kabi gor kiya hai hum rozana kitni Calories hain nai pata toh chale hum app k bata dete hai hum din mein 2000 se 2500  Calories lete hain jab k hume mota hone k liye 3500 se 4000 calories chahe ,jab k humri aik roti mein 100 calories hoti hain,

hum app ko jo batne ja rhe hain is se app sirf mote nai hun gye app ki body bhi fit ho jaye gai,

bodyweight workout program ,wajan barne ka tarika

breakfast,kisa hona chah

Juice or shake<

 Chicken<

Chees BurgerBaked<

 AaluJayada Saara Salad <

Dopahar ko khana subah se thoda kam khaye<

sham ka khana kisa hona chahe

Doodh me bana Daliya<

Bananas<

dhood<

Dinner 

Chicken Or Fish<

Rice and Pasta <

Salad <

Fruits,

Note: raat mein khana dhophar se kam khaye

 Ek baat ka khaas khyal rahe ki aap galti se khana kha kar turant paani na piye, aur khana khate khate bhi beech beech me paani bilkul na piye. Agar aapko khane ke baad pani peene ki aadat hai to jaldi se jaldi ise chod de kyunki agar aap khana kha kar paani pi lenge to aapka khaya hua khana pet me theek se pachta nhi hai balki sadta hai aur usse aapki body grow nhi karegi balki ulta aap bimar hote chale jaoge.

Note : Khana khane ke kam se kam 1 ghanta baad paani pee sakte hai aur khane se 30 minute pahle pani pi le, turant pahle bhi na piye. Matlab agar aapne khana dopahar dedh baje khana hai to khane se pahle 1 baje hi paani pee le aur khane ke 1 hour baad matlab 2:30 ke baad hi pani piye.

Upar bataya gya procedure agar aap shi tarike se follow karenge to yakinan aap ka weight 2-3 mahine ke andar 10 kilogram (kg) tak badh jayega aur aapka kamjor dikhne wala shareer bhi healthy ho jayega. Ye jaroori nhi hai ki aap upar bataye points me sab hi ek din me khana hai. Bus us inme se minimum 2 to khane hi hai, fir aapko ye nhi sochna padega ki

Aap me se agar kuch log ye sab kuch khane me dikkat mahsus karte hai to aap. FDA approved Mass Gainers or Protein Powders ka bhi istemal kar sakte hai but doctor ya health expert ki salah lene ke bad hi inka Paryog kare to acha rahega. Agar aap ye sab kar lete hai to koi chance hi nhi hai ki aap apne goal tak pahunch na paao.

best bodyweight exercises

Aapko gym join karna chahiye jisse aap apni body ko sahi training de paye. Weight training mein bhi kuch aisi exercise hoti hai jisse aapka wazan badh sakta hai. Aap body ke alag alag bhag ki exercise kare, pehle din aap Chest aur Triceps ki exercise kare. Next day aap Legs training kare. Aap apne abdominal ki bhi exercise kare. Tisare din aap apne Kandhe (shoulders) ki exercise kijiye, fourth day aap apne peeth (Back) ki exercise kare. Phir kuch time baad aap weight lifting shuru karein aur har exercise ka time increase karte rahein

  Incline Barbell Bench Press

Flat Dumbbell Press 

Weighted Dip

Close Grip Barbell Bench Press

Dumbbell Lying Triceps Extension

Yoga aapke liye har tarah se bahut asardar aur labhdayak hai, Yoga apnane se aapki har mushkil ka hal nikalta hai aur koi side effects bhi nahi hai, aapko apne wazan badhane ke liye yoga bhi apnana chahiye. Yoga aapki internal body ko balance karta hai aur body jab andar se balance rahegi toh bahar se bhi achi dekhegi aur aapki body growth bhi ache se hogi.  , . Weight training se pahle ek cup black coffee peene se aap der tak exercise kar payenge. Ab dekhte hai

Dono pairo ko samne ki taraf faila kar baith jaiye.

Right pair ke ghutne ko mod kar is tarah baithe ke pairo ke panje piche aur upar ki aur ho jaaye.

Ab left pair ke ghutne ko bhi mod le aur is tarah baithe ki pairo ke panje piche or upar ki aur ho jaiye hips dono ankle ke bich aa jaiye.

Dono pair ke anguthe ek dusare se mila kar rakhe.

Dono aediyon mein antar bana kar rakhe.

Sarir ko sidha rakhe.

Apne dono hatho ko ghutno par rakhe.

Dhire dhire apne sarir ko dheela chor.

Ankhe band kar ke rakhe

Dhire dhire lambi gehri saanse le aur shore

Is assan ko aap jab tak aaram dayak mehsus kare tab tak kar sakte hai. Shuruaat mein kewal  se

 min tak hi kare.