ZYM ME BODY BANANE KA TARIKA

Auther By Chandan Yadav


 * Body banana har yuva ka sapna hota hai. Ye sapna logo ka junun ban jata hai. aur log zym join kar lete  hai. aur ghanto zym me pasina bahate hai.lekin dosto zym jane se aur zym me ganto pasina bahane se body nahi banti body banane ke liye day by day zym ka rutine aur achhe diet lena bahut jaruri hai. to aaye zym  ka day by day rutine jane aur diet me kya kya khana chahiye iske bare me jane *



 *  DAY BY DAY KA RUTINE.

1. MONDAY          -  Chest         Workout
2. TUESDAY         -  Back           Workout
3. WEDNESDAY  -  Shoulders  Workout
4. THURSDAY     -  Biceps         Workout
5. FRIDAY            -  Triceps        Workout
6. SATURDAY     -   Legs            Workout
7. SUNDAY          -   Rest
   

1. MONDAY - CHEST WORKOUT :-

STEP 1. BENCH PRESS :-   Wala workout kare. bench press wala workout karne ke liye. sabse pahle  bench par let jaye pith ke bal par phir dono hath se rouad ko pakar le usme 10 ya 20 kg ka palets lagaye. lekin aap agar zym me naye hai. to 10 kg se hi pahle starting kare. ab 10 kg ka palets lagakar up down up down 10 se 12  reputation kare. three sets.


STEP 2. UP DOWN BENCH PRESS :-  Wala workout kare. up down wala workout karne ke liye. sabse pahle up bench paress par let jaye. phir 10 ya 20 kg ka ka palets lagaye. lekin agar aap agar zym me naye hai to starting 10 kg se hi kare. ab 10 kg ka palets lagakar up down up down 10 se 12 reprudetion kare. three sets.
ushi tarah down hokar 10 se 12 reputation kare. three set.

STEP 3. DUMBBELL BENCH PRESS :- Wala workout kare. 10 se 12 reputation  kare. three set.

STEP 4. BUTTERFLY PRESS :- Wala workout kare. 10 se 12 reputation kare. three sets.



2. TUESDAY  - BACK WORKOUT :-

  STEP 1. PULL UPS  :-  Wala workout kare. 10 se 12 reputation kare. three sets.
 STEP 2. CHIN UPS :-  Wala workout kare. 10 se 12 reputation kare. three sets.
 STEP 3. BARBELL ROWS :- Wala workout kare. 10 se 12 reputation kare. three sets.

STEP 4. LAT PULLDOWNS :- Wala workout kare 10 se 12 reputation kare. three sets.

STEP 5. SEATED ROW  :-  Wala workout kare 10 se 12 reputation kare. three sets.

STEP 6. FACE PULLS  :-  Wala workout kare 10 se 12 reputation kare. three sets.
STEP 7. BENT-OVER DUMBBELL ROWS :- Wala workout kare 10 se 12 reputation kare. three sets.



3. WEDNESDAY - SHOULDER WORKOUT :-

 STEP 1.  STANDING SHOULDER PRESS :- Wala workout kare 10 se 12 reputation kare. three sets.

STEPS 2. STANDING DUMBBELL SHOULDER PRESS :- Wala workout kare 10 se 12 reputation kare. three sets.

STEP 3. DUMBBELL FRONTAL RAISES :- Wala workout kare 10 se 12 reputation kare. three sets.

STEP 4. DUMBBLL LATERAL RAISES :-  Wala workout kare 10 se 12 reputation kare. three sets.

STEP 4. TWO-ARM  STANDING CABLE REVERSE FLYE :- Wala workout kare 10 se 12 reputation kare. three sets.

STEP 5.





4. THURSDAY BICEPS WORKOUT :-

STEP 1. STANDING BARBELL CURLS :- Wala workout kare. 10 se 12 reputation kare. three sets.

STEP 2. STANDING HAMMER  CURLS :- Wala workout kare. 10 se 12 reputation kare. three set  (2 minutes rest)

STEP 3. CONCEN TRATION CURLS :- Wala workout kare. 10 se 12 reputation kare.  three sets  ( 2 minutes rest )

STEP 4. STANDING BICEP CABLE CURLS :- Wala workout kare. 10 se 12 reputation kare. three sets (2 minutes rest )

STEP 5. CABLE ALTERNATING FLEX CURL :- Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest )

STEP 6. SEATED BICEP CABLE CURLS :- Wala workout kare. 10 se 12 reputation kare. three sets with ( 2 minutes rest )

STEP 7. EZ- BAR PREACHER CURL :- Wala workout kare. 10 se 12 reputation kare. three sets with ( 2 minutes rest )




5. FRIDAY TRICEPS WORKOUT :-

 STEP 1. BAEBELL STANDING OVERHEAD TRICEP  EXTENTION :- Wala workout kare. 10 se 12 reptatetion kare. three sets with (2 ninutes rest)

STEP 2. OVER HEAD BARBELL EXTENSION :- Wala workout kare. 10 se 12 reputation kare. three set with (2 minutes rest )

STEP 3. ONE-ARMS DUMBBELL EXTENSION :- Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest )

STEP 4. STANDING DUMBBELL EXTENTION :- Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest )

STEP 5. TRICEP PUSHDOWN :- Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest ) 

STEP 6. DUMBBELL KICK-BACK :-   Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest )

STEP 7. BAR DIPS :-   Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest )

STEP 8. CHAIR/BENCH DIPS :-   Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest ) 



6. SATURDAY LEGS WORKOUT :-

STEP 1. CORECT SQUAT FORM :-  Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest )

STEP 2. SQUAT :- Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest)

STEP 3. FRONT SQUAT :-  Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest)

STEP 4. BARBELL WALKING LUNGES :-  Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest)

STEP 5. LEG PRESS :-   Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest)

STEP 6. LEG EXTENSION :-  Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest)

STEP 7. LYING  LEG CURL :- Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest).

STEP 8. STANDING CALF RAISES :- Wala workout kare. 10 se 12 reputation kare. three set with ( 2 minutes rest).







7. SUNDAY REST :-

STEP 1.  REST Matlab ki sunday ko aaram kare. achhi protein aur nind le. ha ek bat ka hamesha dhayan de. zym jane wale aadami kam kitna bhi kare but 8 ghante ka aaram ka neend le. aur achhi khana khaye jo aapke body ko lage. mai aapko niche kuch tips dugi jiski madad ke aap acchi aahar le sakte hai.




* ZYM JANE WALE AADMI YE SAB FOOD KHAKHAR EK ACHHI BODY BANA SAKTE HAI :-

1. 2 EGGS DAILY SUBAH SAM.
2. PANI ,E PHULA HUA. CHANE.
3. 10 KELE ROJ.
4. MILK.
5. FISH.
6. BADAM.

* ZYM JANE SE PAHLE KYA KHAYE:-

1. 2 UBLE HUYE EGGS.
2. PANI ME PHULE HUYE. CHANE.
3. BANANA
4. MILK.
5. APPLE, ANAR AUR SALAD KHA SAKTE HAI. 

*ZYM. AANE KE BAAD KYA KHAYE :-

1. SABSE PAHLE EK GILASH DUDH ME PROTEIN MILAKAR PI SAKTE HAI.
2. 2, 4 KELA (BANANA ) KHA SAKTE HAI.
3. AANAR KA JYUSH.
4. 1 SEV ( APPLE ) KHA SAKTE HAI.
5. NON VEG KHANE WALE FISH, EGGS, AUR CHICEN KHA SAKTE HAI. 
6. 1 SPOON FRESH DESHI GHEE DAILY.

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