Ghar Par Body Kaise Banaye – Complete Guide with Diet & Workout Plan in Hindi

Is article mein hum baat karenge ki aap kaise ghar par hi ek acchi hero type body kaise bana sakte hain.

Magar main shuru mein hi aapko bata denga chahta hoon ki bhale hi aap ghar par body banana chahte hain, aapko fir bhi bohot mehnat karni padegi.

bodybuilding

Aajkal Har koi Hritik, Salman aur John jaise body banana chhta hai, magar koi yeh nahi jaanta hai ki inn logon ne aisi body banane kel iye kitni mehnat kari hai.

Hum is article ko do hisson mein baatenge.

Pehle hissa diet yaani ke khaan paan ke baare mein cover karega, aur doosata part exercise ke baare mein hoga.

Ghar par body banane ke liye Diet kya kya lein aur Khaan Paan kaisa rakkhein

Ek baat aap hamesha yaad rakkhein, body GYM mein nahi, GYM ke bahar banti hai. Yaani ki aap kya khate hain ya peete hain, aapki progress ispar nirbhar karti hai.

grilledchicken

Yeh samajh lein ki agar aapki body ek motorcycle hai toh khaanpaan uska petrol hai. Bina petrol gaadi ka chalna mushkil hai.

Hamare khaane se humare shaheer ko Caliries milti hain, aur yeh calories 3 tarah ke padarth se paye jaati hain.

  • Fat
  • Carbohydrates
  • Protein

Fat

Fat yaani charbi, jo har khane mein kuch matra mein hoti hain, aur agar hum un chezo ko khayenge jismein Fat zyada hoga toh hamare shareer mein bhi fat zyada hota jayega.

Carbohydrates

Carbohydrates, yaani Carbs shareer ko energy provide karate hain, hum jo chalte firte hain, bhaate daudte hain, iske liye hamaein Cardbohyderates ki zaroorat hoti hain.

Carbohydreates, Keleve, Boiled Aloo, Daliya, Coffee beans etc mein acchi matra mein hota hai.

Magar agar hum zaroorat se zyada maatra mein Cars khayenge toh hamra shareer utna hi carb istemal karega jitni usay zaroorat hai aur paabi ko body mein hi store kar dega.

Matlab bacha hua extra carb bhi Fat mein convert ho jata hai.

Protein

Body banane ke liye Protein ki sabse zyada zaroorat hoti hain, kyoki protein hamare shareer ki muscle growth ke liye istemal hota hai.

Chicken, Fish, Paneer, Soyabean, Toned Milk, protein ke bohot acche source hain.

Body banate samay hamare shareer ko acchi muscle banane ke liye lagbhag 2grams/Kg body weight ki zaroorat hoti hai.

For example: Agar aapka weight 60KG hai toh, 2 grams x 60KG = 120 grams of protein har din lena chahiye.

Toh yeh teen important padarth hain jo hamare khane mein paye jaate hain. Hamein, apne khae ko is tarah choose karna hoga jismein Fat kam se kam ho. Carbs control mein rahein aur Prootein adhik se adhik ho.

Protein Kaise Poora Karein

eggswhite

Jaise 1 Boiled Egg Mein Aner Peele wale hisse mein Fat zyada hota hai aur Safed wale hisse mein Protein hota hai.

Peela hissa nikal kar fek dein aur keval safed hissa ka lein. 1 egg mein 3-4 grams protein hota hai. Matlab 5 boiled egg ki safedi mein aapko 15-20 grams protein mil jata hai.

100 gram Grilled Chicken mein aapko 30 gram protein mil jata hai, fat ki maatra 3.5 grams aur carbs 0 gram hote hain.

Toh 120 gram potein ke liye ek din mein 5 Eggs whites, 250 grams chicken (grilled kiya hua ya tawe par bhuna hua) aur 1 glass doodh pina hoga.

Ise aap apne hisaab se ghata badha sakte hain.

Kitni Calorie Khayein

EK aadmi ya aurrat ko ek din mein kitni calorie ki zaroorat hoti hai, yeh toh sabke liye alag alag hai. Zyada active aadmi ya aurta ko zyada calorie ki zaroorat hoti hai.

Kam activity wale ko kam zaroorat hoti hai. Agar aap ek office jaane wale purush hain toh aapki daily calorie requirement andaazan 2000 se 2200 calories hoti.

Agar aap ek housewife hain toh aapki calories requirement 1800 se 2000 hoti.

Calorie bilkul paise ki currency jaise hai. 

Maan leejiye ki aapke pass har roz 2000 calories hain kharcha karne ko. Agar aap 2000 calories se zyada khayein toh baki ki calories aapke shareer mein jama ho jayengi.

Aur agar 2000 calories se kam khayein toh baki ki calories aapke shareer mein jama hue fat se poori ho jayengi. matlab aapke shareer ka fat kam hoga.

3500 calorie ka 1 pound hoga hai. Aur 2.2 pounds ka 1KG hota hai.

Toh agar aap roz apni zaroorat ki nirdhaarit 2000 calories mein se  500 calories kam khayein toh ek hafte mein aap 3500 calories khata sakte hain, yaani 1 pound of fat.

Jo 4 week, yaani 1 maheene ka 4 pound, ya lagbhag 1.8kg fat kam kiya ja sakta hai.

Kaise Pata Karein Kis Khane Mein Kitna Calories (Protein, Fat, Carbs) hain

Aap khud se hi apni deit chard bana sakte hain.

Aapko bas Internet ki zaroorat hai. Google mein type karein ‘calories in xxx’, ‘protein in xxx’ ( xxx ki jaagah apne khane ka naam daalein) aur aapko jawaab mil jayega.

 

Ghar par body banane ke liye Kaun Kaun si Exercise Karein

Body banane ke liye aapko fat kahatam karne ki zaroorat hai aur shape mein aane ki zaroorat hai.

bumbells

Humne upar discuss kiya ki aagar aap apni nirdhari 2000 calorie se kam khayein toh aap fat ghata sakte hain,

Toh agar aap exercie ke zariye apni aur calories burn kar sakte hain.

Humne 7 Minute exercie ke bare mein ek post likhi hai jise aapko zaroor padhna chahiye. Yeh keval 7 minute ki exercise hai jo aapko zaroor karni chahiye.

Usse aap zyada se zyad calories brun kar sakte hain aur jald se jald fit ban sakte hain.

Aur jaisa ki apa chahte hain ki aapko acchi body banani hai, toh aapko aur bhi exercie karni padegi.

Aapko 1 bench aur 2 weight adjustable dumbells ki zaroorat padegi. Aur those weights ki bhi.

Abs ke liye exercise

Everyday

1. Crunches karein 30×5

crunches

Shareer ka upar ka hissa upar ki taraf layein, fir neeche le jaiye, ise 1 gine, aise 30 tak gine. Aisa 5 baar karein.

2. Reverse Crunches karein 30×5

reversecrunches

Shareer ke neeche ka hissa (taangein) upar ki taraf layein, fir neeche le jaiye, ise 1 gine, aise 30 tak gine. Aisa 5 baar karein.

Chest Ke Liye Exercise

Monday, Wednesday, Friday 

1. Push ups – 10-20 x 5 baar – Everyday

Push-Ups.jpg

2. Dumbell Bench Press – 12- 10- 8 ke sets

DumbellbenchPress.jpg

 

Bench Press mein aap dono Dumbells ko kuch weight daal kar (jitne se aap 12 reps nikal saktein) uthayein. Aur usse 12 reps ka 1 set lagayein, fir weight badhakar 10 reps ka set fir weight badha kar 8 reps ka set. 3 sets total.

Back Ke Liye Exercise

Monday, Wednesday, Friday

One Hand Dumble Rowing : 12-10-8

OneHandDumbellRowing.jpg

Ek Dumbell mein kuch weight daal kar (jitne se aap 12 reps nikal saktein) uthayein. Aur usse 12 reps ka 1 set lagayein, fir weight badhakar 10 reps ka set fir weight badha kar 8 reps ka set. 3 sets total.

Both Hand Dumbell Rowing : : 12-10-8

bentdumbelrow

Dono Dumbells mein kuch weight daal kar (jitne se aap 12 reps nikal saktein) uthayein. Aur usse 12 reps ka 1 set lagayein, fir weight badhakar 10 reps ka set fir weight badha kar 8 reps ka set. 3 sets total.

Biceps ke liye Exercise

Tuesday, Thursday, Saturday

1. Dumbell Curls: 12-10-8

DumbellCurls.jpg

Dono Dumbells mein kuch weight daal kar (jitne se aap 12 reps nikal saktein) uthayein. Aur usse 12 reps ka 1 set lagayein, fir weight badhakar 10 reps ka set fir weight badha kar 8 reps ka set. 3 sets total.

2. Alternate Dumble Curls: 12-10-8

AlternateBumbellCurl.jpg

Dono Dumbells mein kuch weight daal kar (jitne se aap 12 reps nikal saktein) uthayein. Aur usse 12 reps ka 1 set lagayein, fir weight badhakar 10 reps ka set fir weight badha kar 8 reps ka set. 3 sets total.

Legs ke liye exercises

Monday, Wednesday, Friday

Legs ki exercises ke liye 7 Minute workout mein acche se batay  gaya hai, yeh exercise kaafi hain.

7 Minute exercice ke baare mein padhein

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