Wazan Barhane Ke Exercise Routine

Aaj kal aksar log apne slim jism aur kamzor body structure ki wajah se pareshan rehtay hain. Gym jana ya workout start karna unke liye mushkil hota hai kyunke unko samajh nahi aata ke kahaan se start karein. Aise beginners ke liye ek simple aur effective wazan barhane ki exercise routine tay karna bohot zaroori hai jo unki body ko gradually strong aur muscular banaye.

Yeh routine un logon ke liye hai jo pehli dafa workout shuru kar rahe hain aur chahtay hain ke unka wazan barhay, lekin natural aur safe tareeqay se. Exercise sirf fat kam karne ke liye nahi hoti, balkay wazan barhane ke liye bhi proper workout ki zarurat hoti hai – lekin sahi tareeqay se.

Wazan Barhane Wali Exercise Kaise Kaam Karti Hai?

Jab aap specific strength training ya resistance exercises karte hain to aapki body mein muscle fiber tear hotay hain. Yeh tear jab recovery phase mein repair hotay hain to naye muscle bante hain, jisse aapki body mass aur strength dono mein izafa hota hai. Saath hi jab aap protein-rich diet lete hain to body ko required fuel milta hai jo weight gain mein madad karta hai. wazan barhane ki exercise routine ko bhi rozana follow kerna chye.

Beginners Ke Liye 7 Din Ka Wazan Barhane Ka Exercise Routine

Full Body Workout (Light Start)

Jumping Jacks – 2 sets (20 reps)
Bodyweight Squats – 3 sets (15 reps)
Push-ups (Modified agar zarurat ho) – 3 sets (10 reps)
Plank – 2 sets (30 seconds)

Upper Body Strength

Dumbbell Shoulder Press – 3 sets (10 reps)
Bicep Curls – 3 sets (12 reps)
Dumbbell Rows – 3 sets (12 reps)
Tricep Dips – 2 sets (10 reps)

Lower Body Focus

Squats (with dumbbell) – 3 sets (15 reps)
Lunges – 2 sets (12 reps per leg)
Calf Raises – 3 sets (20 reps)

Rest Day (Active Recovery)

Light walk – 15 minutes
Full body stretching – 10 mins
Hydration aur protein-rich meal lena na bhoolain

Core Strength

Crunches – 3 sets (20 reps)
Leg Raises – 3 sets (15 reps)
Mountain Climbers – 3 sets (30 seconds)
Russian Twists – 2 sets (20 reps)

Compound Strength Training

Deadlifts (light weight) – 3 sets (10 reps)
Bench Press – 3 sets (8 reps)
Barbell Squats – 3 sets (10 reps)
Pull-ups (Assisted if needed) – 2 sets (as many reps)

Full Body Stretch & Light Cardio

10 minutes brisk walking
10 minutes light stretching
Breathing exercises for stress relief

Wazan Barhane Ke Sath Diet Ka Kya Taluq Hai?

Workout ke sath sath high-calorie aur protein-rich diet lena bohot zaroori hai. Agar aap sirf exercise karein aur proper diet na lein to wazan barhna mushkil ho jata hai. wazan barhane ki exercise routine humre life ke lye bht ziada important h.Har meal mein complex carbs (roti, chawal), protein (anday, chicken, daal), aur healthy fats (nuts, desi ghee) zaroor shamil karein.

Workout ke foran baad ek post-workout meal lena chahiye jisme protein shake ya doodh + banana best choice hain.

Beginners Ke Liye Kuch Ahem Tips

Consistency Sabse Zaroori Hai
Wazan barhne ka process dheere hota hai. Har din thora thora effort dena bohot zaroori hai.
Overtraining Se Parhaiz Karein
Shuruat mein zyada heavy workout na karein. Dheere dheere apni strength barhayein.
Hydration Ka Khayal Rakhein
Workout ke doran aur baad mein pani zaroor piyein. Dehydration se thakan aur weakness ho sakti hai.
Sahi Neend Lejiye
Recovery aur muscle growth ke liye 7–8 ghante ki neend zaroori hai.
Supplements Agar Zarurat Ho To
Agar diet se complete nutrition nahi mil raha to natural weight gainer ya protein powder ka istimaal expert se mashwara karke karein.

Nateeja

Agar aap beginner hain aur wazan barhane ke liye serious hain to sirf khaana khana kaafi nahi. Aapko ek structured exercise routine ki zarurat hai jo aapke muscles ko develop kare aur aapki body ko shape mein laaye.wazan barhane ki exercise routine ke lye Upar diya gaya 7 din ka plan aapke liye asaan bhi hai aur effective bhi. Routine follow karein, diet ka khayal rakhein, aur patience se kaam lein – phir aap kuch hi hafton mein apni body mein farq mehsoos karenge.