What's a good workout routine at the gym, 7 दिन का एक अच्छा वर्कआउट शेड्यूल क्या है?

left;"> 

5 din ya 6 din, jaanie kitana din varkaut karana hai behatar,

_____________________________________________

_____________________________________________

shareer ko phit (fit) rakhane ke lie varkaut (workout) aaj kee aavashyakata hai. jo log din ke kaee-kaee ghante ophis kee ek kursee par bitaate hain, unake lie to varkaut aur bhee jarooree ho jaata hai. 

niyamit eksarasaij (aixairchisai), sanyamit khaanapaan (diait) kee madad se aap phit rah sakate hain, lekin jitana jarooree shareer ko thaka kar paseena bahaana hai utana hee aavashyak shareer ko sahee maatra mein rest dena bhee hai.

varkaut ya bodee bilding (body building) ke dauraan masals tootate-banate hain aise mein unhen phir se varkaut kee sthiti mein aane mein samay lagata hai. aise mein agar shareer ko sahee se aaraam na mile to kaee baar jim jaana, varkaut karana hamaare lie phaayademand se jyaada nukasaanadeh saabit ho sakata hai.

____________________________________

maana ki ye savaal kuchh logon ko ajeeb lag raha hoga. kyonki unaka maanana hota hai ki jitana varkaut karenge utana hee vajan kam hoga ya phir masals gen hoga. lekin ye baat pooree tarah se galat hai. varkaut utana karana chaahie jitana shareer ko jaroorat hotee hai. ab aise agar maane to aksar log 40 minit se 1 ghanta hee vet trening kyon karate hain? ve to 8-10 ghante bhee kar sakate hain. lekin propheshanals ko pata hai ki kitana varkaut karana chaahie. ovar tren karane se kaaphee nukasaan bhee hote hain isalie ve utana hee varkaut karana pasand karate hain.

aise mein savaal uthata hai ki haphte mein kitane din varkaut karana shareer ke lie theek rahega. aapake lie paanch din varkaut behatar rahega ya chhah din,aur eksarasaij kitane samay tak karanee chaahiye?(aixairchisai kitnai timai karn chhahiyai) ye tay karane se pahale kuchh buniyaadee baaton kee taraph aapako dhyaan dena chaahie.

_____________________________________________

, 6 दिन का एक अच्छा वर्कआउट शेड्यूल क्या

____________________________________

1. आपका शेड्यूल क्या है?
2. फिटनेस गोल क्या है
3. वर्कआउट प्लान
4. निष्कर्ष

_____________________________________________

1, FITNESS gol kya hai, 

kitane din varkaut aapake lie theek hai, ye is baat par nirbhar karata hai ki aapaka phitanes gol kya hai. agar aap vajan kam karane ke lie varkaut kar rahe hain, to koshish keejie kee chhah din varkaut karen, agar aap vet liphting-bodee bilding kar rahe hain, to paanch din aapake lie paryaapt hain. vet los mein aapako kailoree barn karanee padatee hai. 

aise mein agar aap haphte mein do din varkaut nahin karate to aapake shareer mein khatm ho rahee charbee par isaka phark padata hai, vaheen bodee liphting mein aap masals bild karate hain aise mein agar aap paryaapt rest nahin lete to masals par usaka nakaraatmak prabhaav padata hai. vaise kaee log edavaans stej kee bodee bilding mein chhah se saat din bhee eksarasaij karate hain, lekin ye bahut edavaans trening maanee jaatee hai.

2,Workout plan 

agar aap har ek masals ko ek din dena chaahate hain to chhah din varkaut plaan bana sakate hain. is varkaut plaan mein pahale din chest, doosare din baiseps, teesare din traiseps, chauthe din sholdar, paanchave din baik, chhathe din leg ka varkaut plaan bana sakate hain. din mein keval ek baar varkaut karen.

____________________________________

agar aap paanch din eksarasaij plaan karate hain to badal-badalakar do masals ek saath bana sakate hain. kaee bodeebildar aise chaart plaan mein baiseps aur traeeseps ek saath karate hain. isake atirikt kuchh log kordiyo ke lie bhee ek din alag se rakhate hain. 

apanee kshamata ke anusaar hee varkaut karen, lekin yaad rakhen ki ise har din ek paayadaan oopar le jaen varana aapako sudhaar dekhane ko nahin milenge. yah nyoonatam 30 minat aur adhikatam 2 ghante (set ke beech baakee ko chhodakar) hona chaahie.

3. nishkarsh

paanch din ya chhah din varkaut ye vaastav mein aapakee jarurat aur lakshy par nirbhar karata hai. agar aap peshevar bodee bildar nahin hain, kisee pratiyogita ya nishchit samay mein koee bade badalaav ke lie prayaas nahin kar rahe hain to paanch din aapake lie paaryapt hain. aur shareer mein lacheelaapan banae rakhane ke lie chaahen to ek din sirph kaardiyo ke lie bhee rakh sakate hain. lekin agar aap paanch din varkaut karate hain to koshish karen jim ko paryaapt samay mile aur saaree masals kavar hon. 

vaheen agar aap chhah din karate hain to koshish karen ki shareer ko paryaapt aaraam mile. aapaka shedyool bahut thakaan bhara na ho, maanasik aur shaareerik rup se aap bahut jyaada thake na hon. isake atirikt hamen ye kabhee nahin bhoolana chaahie ki shareer par varkaut se jyaada prabhaav khaanapaan se padata hai. agar aap jim mein jyaada samay nahin de pa rahe hain to isakee kamee khaanapaan ko sanyamati karake kee ja sakatee hai.

4,aapaka shedyool kya hai

haphte mein kitane din varkaut aapake lie behatar hai (aixairchisai kitni baar karn chhahiyai), ye tay karane ke lie aapako yah pata lagaana hoga ki aapake paas varkaut ke lie kitane din upalabdh hain. agar aap naukareepesha hain, ophis taim bahut jyaada hai, parivaar ke aur doosare kaee tarah ke daayitv hain, to aapako paanch din hee eksaraij karanee chaahie. 

____________________________________

paanch din mein aap na sirph apane shareer ko phit rakh paenge balki rest ke saath-saath nijee kaamon ke lie bhee samay nikaal paenge. chhah din varkaut aur vet liphting tabhee karen jab aapake paas rest ke lie din ke vakt bhee paryaapt samay ho.