Get Bigger Shoulders at Home in Two Weeks | English and Hindi |
English
Getting greater shoulders takes work, all through the exercise center. Preparing at home is a slight snag, however this doesn't mean it can't be survived. Your most solid option is to put resources into a lot of solid obstruction groups with handles. These make great, reasonable home devices that can be utilized to work any piece of your body. Couple obstruction band practices with body weight activities, and you will be well on your approach to accomplishing your objective. |
| How To get bigger shoulders at home in two weeks |
Step 1
Perform a set of pike pushups. Lie on your stomach with your hands and feet approximately shoulder width apart. Steadily push yourself off the floor by extending your arms and raise your hips in the air. Push your weight back toward your heels and form an inverted angle with your body. Maintain this alignment as you bend your elbows and lower yourself down. Stop when your forehead is an inch above the floor, push yourself back up and repeat. Perform 10 to 12 reps and four to five sets of this and all subsequent exercises.
Step 2
Remain with your feet bear width separated to do bear presses with the groups. Hold a handle in each hand and remain on the center of the band. Position your hands directly over your shoulders with your palms looking ahead. Drive the handles straight over your head and move your hands together. Hold for a second, drop the handles down and rehash.
Step 3
Execute a lot of Hindu pushups. Accept the beginning pike pushup position and look in reverse. Drop your body down toward the floor by bowing your elbows and swoop forward as though you were creeping under a fence. Keep your hips simply over the floor when you do this. Ascend and curve your back as you completely expand your arms. Hold this situation for a second, at that point move back to the beginning position by going the other way. Substitute forward and backward between each position.Step 4
Use a divider to do handstand pushups. Squat down before the divider and cautiously place your feet on it. Walk your feet up the divider as you walk your hands in reverse. Stop when your body is straight up and you are confronting the divider. Position your hands about shoulder width separated and twist your elbows to let yourself down. Stop when your head is around two creeps from the floor, propel yourself back up and rehash.Step 5
Snatch the handles of a band to do rotating parallel and forward raises. Remain on the focal point of the band and hold your hands directly before your thighs with your palms confronting one another. Lift your arms noticeable all around to your sides until they parallel the floor and lower them back. Raise them up before your body until they parallel the floor and drop them down once more. Substitute forward and backward with each position. Keep a slight curve in your elbows all through.
Tip
Play out your shoulder exercises three times each week on nonconsecutive days. On the off chance that you are thin, increment your caloric admission to advance weight gain. Pick nourishments that are quality wellsprings of protein, carbs and fat, for example, lean meats, poultry, eggs, entire grains, organic products, vegetables and fish.Waring
Begin with one set for every activity for your first week to lessen your danger of extreme muscle soreness.Banayen Bada Shoulders Ghar Par Do Dapton Me | Hindi me
Hindi
Bade kandhe laane se jim ke andar aur baahar kaam hota hai. ghar par prashikshan ek maamoolee baadha hai, lekin isaka matalab yah nahin hai ki ise door nahin kiya ja sakata hai. aapaka sabase achchha daanv haindal ke saath majaboot pratirodh baind ke ek set mein nivesh karana hai. ye achchhe, sastee ghareloo upakaran banaate hain jinaka upayog aapake shareer ke kisee bhee hisse ko kaam karane ke lie kiya ja sakata hai. yugal pratirodh baind shareer ke vajan vyaayaam ke saath abhyaas karata hai, aur aap apane lakshy ko praapt karane ke lie apane raaste par achchhee tarah se honge. |
| Shoulders workout at home |
Step 1
Paik pushaps ka ek set karen. apane pet par apane haathon aur pairon ke saath lagabhag kandhe kee chaudaee ko alag rakhen. sthir roop se apanee baahon ko phailaakar aur hava mein apane koolhon ko oopar uthaakar apane aap ko pharsh se dhakka den. apana vajan vaapas apanee edee kee or dhakelen aur apane shareer ke saath ek ulata kon banaen. is sanrekhan ko banae rakhen kyonki aap apanee kohanee modate hain aur apane aap ko neeche karate hain. ruken jab aapaka maatha pharsh se ek inch oopar ho, to apane aap ko peechhe dhakelen aur doharaen. isake 10 se 12 pratinidhi aur baad ke chaar se paanch set aur baad ke sabhee abhyaas karen.
Step 2
Baind ke saath kandhe pres karane ke alaava apane pairon ke kandhe-chaudaee ke saath khade rahen. pratyek haath mein ek haindal pakado aur baind ke beech mein khade ho jao. apane haathon ko apane kandhon ke theek oopar apanee hatheliyon ke saath rakhen. haindal ko apane sir ke oopar seedhe rakhen aur apane haathon ko ek saath le jaen. ek doosare ke lie pakado, haindal ko vaapas neeche karen aur doharaen.Step 3
Hindoo pushaps ka ek set nishpaadit karen. shuruaatee paik pushap sthiti maan len aur peechhe dekhen. apane kohanee ko jhukaakar apane shareer ko pharsh kee or neeche karen aur aage kee taraph jhapatta maaren jaise ki aap baad ke neeche reng rahe hon. aisa karate samay apane koolhon ko pharsh se theek oopar rakhen. utho aur apanee peeth ko pooree tarah se apanee baahon ko badhaen. ek sekand ke lie is sthiti ko pakado, phir vipareet disha mein jaakar praarambhik sthiti mein vaapas jaen. pratyek sthiti ke beech aage aur peechhe vaikalpik.Step 4
Haindastaind pushaps karane ke lie ek deevaar ka upayog karen. deevaar ke saamane neeche jhuken aur dhyaan se apane pairon ko us par rakhen. apane haathon ko peechhe kee or chalate hue apane pairon ko deevaar se sataen. ruken jab aapaka shareer seedha ho aur aap deevaar ka saamana kar rahe hon. apane haathon ko kandhe kee chaudaee ke baare mein alag rakhen aur apane kohanee ko apane aap ko neeche kee or jhuka len. ruken jab aapaka sir pharsh se lagabhag do inch door ho, to apane aap ko peechhe dhakelen aur doharaen.Step 5
Baaree-baaree se paarshv aur aage badhane ke lie ek baind ke haindal ko pakado. baind ke kendr par khade ho jao aur apane haathon ko apanee jaanghon ke theek saamane apanee hatheliyon se ek doosare ke saamane rakhen. apanee bhujaon ko apanee bhujaon tak hava mein uthaen, jab tak ki ve pharsh ko samaantar na kar den aur unhen vaapas neeche na kar den. apane shareer ke saamane unhen uthaen jab tak ki ve pharsh ko samaanaantar na karen aur unhen phir se neeche na karen. pratyek sthiti ke saath aage aur peechhe vaikalpik. apanee kohaniyon mein halka sa modakar rakhen.
Tip
Apane kandhe ke workout ko haphte mein teen baar nonakonsan par karen. agar aap dubale-patale hain, to vajan badhaane ko badhaava dene ke lie apane kailoree sevan mein vrddhi karen. aise khaady padaarth chunen jo proteen, kaarbs aur vasa ke gunavatta srot hon jaise ki leen meet, poltree, ande, saabut anaaj, phal, sabjiyaan aur machhalee.📢 warning
Gambheer maansapeshiyon kee kharaash ke apane jokhim ko kam karane ke lie apane pahale saptaah ke lie prati set ek vyaayaam se shuroo karen.Note : yeh exercise karne se pahle apne gym Master ya apne se bade se puchh le.
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