Strength Training for Beginners.

अगर आपने अभी-अभी Strength Training (वेट ट्रेनिंग) शुरू की है या शुरू करने का सोच रहे हैं, तो यह गाइड आपके लिए बहुत काम आएगी। यहां हम बेसिक्स से लेकर एक अच्छी रूटीन तक सब कुछ कवर करेंगे।

1. Strength Training Kya Hai?

Strength training (also called weight training) ek aisa workout hai jisme aap weights (dumbbells, barbells), resistance bands, ya bodyweight use karke apne muscles ko strong banate ho. Isse aapki muscle growth, strength aur stamina improve hoti hai.

2. Kyu Kare Strength Training?

• Muscle badhate hai – Body shape improve hota hai
• Metabolism fast karta hai – Fat burn karne mein help milti hai
• Haddiyan strong hoti hai – Injuries ka risk kam hota hai
• Energy level badhta hai – Daily tasks easy lagte hain
• Confidence boost hota hai – Body posture improve hota hai

3. Kaise Shuru Kare? (Step-by-Step Guide)

Step 1: Warm-Up (5-10 Minutes)

Pehle light cardio (jogging, jumping jacks) ya dynamic stretches karein taaki muscles ready ho.

Step 2: Basic Exercises for Beginners

• Squats (Legs & Core)
• Push-Ups (Chest & Arms)
• Dumbbell Rows (Back)
• Shoulder Press (Shoulders)
• Plank (Core Strength)

Step 3: Reps & Sets

• 1 Set = 8-12 Repetitions (Reps)
• 3 Sets per Exercise
• 30-60 Seconds Rest between sets

Step 4: Cool Down (5 Minutes)

Workout khatam karne ke baad stretching zaroor karein.

4. Diet & Recovery

• Protein Khayein (Eggs, Chicken, Paneer, Dal)
• Rest Lena Zaroori Hai – Muscles ko recover karne ka time do
• Hydration Important Hai – Din bhar pani peete raho

5. Common Mistakes to Avoid

❌ Weight bahut zyada uthana – Start light, phir slowly increase karo
❌ Sahi form na follow karna – Injury ho sakta hai
❌ Rest nahi lena – Overtraining se body thak jati hai
❌ Diet ignore karna – Bina protein ke muscles nahi banenge

6. Best Tips for Beginners

✅ Start with 2-3 days/week
✅ Compound exercises pe focus karo (Squats, Deadlifts, Bench Press)
✅ Progress slowly – Har hafte thoda weight badhao
✅ Consistent raho – Results dikhne mein time lagta hai

Final Advice

Agar aap regularly 3-4 mahine tak strength training karte ho, toh aapko visible changes dikhne lagenge. Bas sabar rakho aur mehnat karte raho! 💪

“Slow progress is still progress!” – Keep lifting! 🏋️‍♂️

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