Upper body to sab bana lete hai, par asli bodybuilder ki pehchan uske legs se hoti hai. Agar aap Buxer, Simbhaoli, Hapur me gym karte hai aur aapke legs patle hai to aapko ye blog pura padhna chahiye. Best Gym in Buxer Simbhaoli Hapur ke trainers kehte hai – “Legs ko train nahi kiya to body kabhi complete nahi hogi.”
Hapur aur Simbhaoli me 80% ladke legs day skip kar dete hai. Isiliye unki body upar se badi aur niche se patli lagti hai. Aaj hum chicken legs ki problem ko khatam karenge.
Legs Me Kaunse Muscles Hote Hai?
1. Quads (Aage ki Thai):
4 muscles ka group, sabse bada muscle.
3. Glutes:
Body ka sabse strong muscle.
2. Hamstrings (Piche ki Thai):
Daudne aur power ke liye.
4. Calves:
Jo aapke legs ko pura look deta hai.
Top 8 Best Legs Exercises – Buxer Simbhaoli Hapur Special
1. Barbell Squat – King of All Exercises
Agar aapko ek hi exercise karni hai to ye karo. Squat se pura body me testosterone badhta hai jo growth ke liye jaruri hai.
Kaise Kare: Bar ko shoulder par rakhe, pair shoulder width par, ghutne bahar ki taraf, aur kam se kam 90 degree tak niche jaye. Best Gym in Hapur me trainer hamesha form check karta hai. 4 Sets x 10-12 Reps.
2. Leg Press – Heavy Weight ke Liye
Jinko back me dard hai unke liye squat ka alternative. Simbhaoli ke hamare gym me 500kg tak leg press machine hai.Kaise Kare: Pairo ko upar rakhe, pura niche aane de, aur ghutno ko lock kiye bina upar push kare. 4 Sets x 12-15 Reps.
3. Romanian Deadlift – Hamstring ke liye No.1
Piche ki Thai ko mota karne ke liye best. Hapur ke athletes isse bahut karte hai.Kaise Kare: Halka ghutna mod ke, barbell ko pairo ke paas se niche le jaye, hamstring me stretch feel kare. 4 Sets x 12 Reps.
4. Walking Lunges – Shape aur Balance
Ye exercise aapke legs ko shape deti hai. Buxer me hamare gym ke ground me iski alag jagah hai.Kaise Kare: Ek pair aage, dusra piche, dono ghutne 90 degree. 3 Sets x 20 kadam.
5. Leg Extension – Quads me Cut lane ke liye
Aage ki Thai me cut aur definition isi se aati hai.Kaise Kare: Machine par baithe, pairo se upar push kare aur 1 second rok ke rakhe. 3 Sets x 20 Reps.
6. Lying Leg Curl – Hamstring Cut
Piche ki Thai ki strength isi se badhti hai.Kaise Kare: Pet ke bal lete, pairo se pad ko piche kheeche. 3 Sets x 15 Reps.
7. Standing Calf Raises – Calves ko Mota Karne ke liye
Simbhaoli me sabse zyada logon ke calves patle hai kyuki wo isse skip karte hai.Kaise Kare: Machine par kandhe lagaye, panjo par upar niche kare. 5 Sets x 20 Reps. Calves ko daily bhi kar sakte ho.
8. Sumo Squat – Andar ki Thai ke liye
Andar ki Thai bharne ke liye ye sabse best hai.
Legs Badhane ke liye Diet – Hapur Style
1..Protein: 70kg ke ladke ke liye 130gm daily. Ande, Chicken, Paneer, Soya, Dal.
2…Carbs: Legs day par 2 ghante pehle chawal ya 4 roti + aloo. Energy bahut lagegi.
3…Creatine: Best Gym in Buxer Simbhaoli Hapur me trainers creatine recommend karte hai legs growth ke liye
Conclusion
Bade legs hi aapko bheed se alag karte hai. Agar aap Buxer, Simbhaoli, Hapur me ek aisa gym dhoondh rahe ho jahan squat rack khali mile, heavy leg press ho aur trainer sahi form sikhaye to Best Gym in Buxer Simbhaoli Hapur aapke liye hi hai.