Hello guys toh kaise ho aap sab aaj main fir new topic le kar aya hu apne padh hi liya hoga legs workout for mass main apko aaj legs ki best exercise ke bare me btauga mass ke liye agr apko cutting ke liye chaiye toh aap muje comment me bta sakte hai

apko main bta du agr aap legs skip karte legs ka workout nhi karte toh aapka mass gain nhi ho sakta apki body grow nhi kregi or ajib lagog iss liye kabhi legs ko ignore na kre jaise humri body me baki sab muscles jaise CHEST BACK BICEP TRICEP SHOULDER Waise hi guys humare legs bhi toh aap isse skip na kre apko main kuch best exercise btauga mass ke liye sath me apko ye bhi btauga kitne set lgane chaiye toh chaliye start karte hai

Sabse pahle apko warm up karna hai jo bhoht jaruari hai workout se pahle warm apki body ko tiyar karta hai torture sahn karne ke liye workout se pahle warm up or workout ke baad stretching jarur ke jisse apki body me jada se jada blood jaye

BODY WEIGHT SQUATS (WARM UP)

Sabse phle apne warm karna hai jaise abhi btaya iske apko 2-3 set lgane hai 20 se 25 rep ke photo me aap dekh sakte hai sahi position ke sath karna hai kamr apki sidhi honi chaiye age ki tarf modh kar nhi rakhni

BARBELL SQUATS

iski set ki bat kre toh apko iske 4 -6 set karne hai 8-10 rep ke weight apne utna lena hai jisme aap 8-10 rep kar le age aap 10 se uper jaa rhe hai toh weight badha le apne iss exercise me 90% tak niche jana hai rep karte time apne rukna nhi agr apko help ki jarurt ho to apne frd ko sath rakhe help ke liye apki safty ke liye

aapko ye dhiyan rakhna hai jab bhi aap 10 rep se uper jane lage toh weight bhadhna chaiye tab tak aap wohi weight kre jo aap karte aa rhe hai

STATIONARY LUNGES WITH DUMBELLS

stationary lunges dumbells se karne hai iske apko 4 set 10-12 rep lgane hai

DEAD LIFT





iski set ki baat kare toh apko iske 6 set lgane h 6-8 rep ke

SEATED LEG EXTENSIONS

leg extension ki machine apko kisi bhi normal gym me mil jati hai iske set ki bat kare toh

iske 4 set 10-12 rep ke lgane hai

SLEEP LEG CURL





sleep leg curl ye bhi best excercise hai legs ke liye kisi gym me ye exercise seated leg curl me hoti kyu ki wah us typ ki machine hoti aapke gym me jo machine aap us typ se kar sakte hai





baat karte hai set ki toh apko sleep leg curl ke 4 set 10-12 rep ke lgane hai





7. STANDING CALVE RAISES

Calve raises aap isko khade ho kar bhi kar sakte hai or baith kar bhi kar sakte hai depend karta h jaise apke gym me ho aap us trah se kare iski set ki baat kare toh

iske apko 6 set 25 rep lgane hai

toh guys ye tha aaj ka topic main apko wohi workout btata hu jo kisi bhi gym me aram se ho sakta hai kisi bade gym me jane ki jarurt nhi aap kisi chote gym me bhi kar sakte





Isse pahle maine or bhi workout share kiya aap dekh sakte hai main apke sath link share kar rah hu https://fitnessinfromation.blogspot.com/2019/01/muscls-gain..2019.html?m=1

toh guys milte hai next topic tab tak ke liye bye take care apko kuch puchna ho aap comment box me puch sakte hai









2.barbell squats sabse best exercise hai legs ki isme apne apne pahro ko ache se niche rakhna or kamr sidhi honi3.4.isme apko apni kamr sidhi rakhni hai or weight apne itna lena hai jisme aap 6-8 rep karlo5.6.