Warkout tips for biggener in hindi 2018

Biggener warkout tips
Gym warkout

Agar ap gym meh bigenere ho toh ap phele light weight seh hi shuru kare kyunki ab apki body ko yeh pta nhi hh ki warkout kya hh therre therre jab ap muscle ko realise kro geh tab ap jyada weight authaa sakte hh ap phele toh 1 din meh 1 hii muscle ko train kre kyunki meh chataa hu ki ap ek hi muscle par 1 din meh focus bna rhe ap ka next 2 ja 3 weak meh 2 muscle train kr sakte hh

 FIRST Day GyM

Ap phele din sare muscle ko hii train kre kyunki ek toh ap keh muscle warm up ho jaye geh next day keh liye aur ap keh muscle meh pain meh bi help hogi realease hone meh kyunki ap ka muscle warkout seh tut kr jyada bda ho ta hh tuh tutne seh pain toh hogi na is liya ap phele 1 ja 2 din koshish kre sbi exercise combine kr kr lgaye jis se sabi muscle hit ho sake

Muscle building exercise Sets and reps

Agar ap skiny ho ja ap ka weight boht km hh ap weight gain krna chate hh ja muscle buil krna chate ho tab ap ek exercise meh 3 jaa 4 sets lgaye  aur reps 12_10_8 ja 6 lga sakte hh heavy weight pick kare muscle bulding keh liye aur apne 1 muscle ki kam seh km 4 ja 5 exercise lgani hh

Fat lose exercise sets and reps

Agar ap ka weight jyada hh aur ap ise km krna chate ho toh ap ko 1 exercise meh 3 ja 4 sets aur reps 20_18_15 ja 12 thyan rhe 4th set optional hh aur ap neh light weight pick krna hh aur focus krna hh apne muscle meh ek muscle kam seh km 5 ja 6 exercise lga sakte hh

Water

Agar ap warkout krne jate hh toh ap keh sath 1 bottle water 1 ja 2 litre ki jarur honi chayeh aur  ap neh har ek set meh thoda thoda jani sip sip kr ke pinaa hh kyunki water seh ap ki body dehydration meh a jatti hh  paani keh aur b kai fayde hhh

Program follow

1 ja 2 weak light weight exercise lga kr fir ap koi acha sa program follow kre agar ap skiny hh weight gain krna chate hh fir ap bulking program follow kre  agr ap lean gain krna chate hh toh ap muscle building program follow kr sakde
Agar ap ki fat gain hh toh  ap fat lose program follow kre ap youtube meh deckh sakte hh whaa  free meh program bneh hue hh ap usko follow kre aur apni diet proper rakhe kyunki agar ap ka warkout acha hh diet achhi nhi hh toh ap ka koi b goal hh ja muscle bulding ja toh  fat lose warkout 18% and diet 80% seh achieve kr sakte hh

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