Chest Press Lagane Ka Tarika  Chest press Kaise lagaen Chest press ko sahi tarike se lagane ke liye, yahan par kuch steps hain jo aapko madad karenge: Setup: Bench par let jayen aur apne head, upper back, aur lower back ko support karne ke liye comfortable position lein. Apne feet ko floor par sthir rakhein. Grip: Dumbbell ya barbell ko apne haatho mein pakden. Haatho ko shoulder-width distance ke saath rakhein. Palms forward ki taraf ho ya inward ki taraf, ye aapki preference par depend karta hai. Starting Position: Haatho ko fully extend karke weights ko apne chest ke upar le jayen. Apne elbows ko slightly bend rakhein. Movement: Slowly and controlled tarike se apne elbows ko bend karte hue weights ko niche le jayen. Halka sa jhukna bhi ho sakta hai, lekin apne wrists, elbows, aur shoulders ko stable rakhein. Weights ko apne chest ke paas laayein. Squeeze: Weights ko chest par lete hue, squeeze karen aur ek second tak hold karen. Isse aapke chest muscles ko activate karta hai. Return: Weights ko dhire-dhire starting position par wapas laayein, haatho ko fully extend karke. Repeat: Is exercise ko 8-12 repetitions ke sets mein karein. Shuruwat mein kam weights use karein aur dheere-dheere weight increase karein jab aap comfortable feel karen. Kuch baato ka dhyaan rakhein: Apne breath ko control karein aur saans lete hue weights ko niche laayein. Apne back ko bench par stable rakhein aur excessive arching ya bouncing avoid karein. Apne elbows ko bahar ki taraf mat nikalein. Isse shoulder injury ka khatra hota hai. Apne chest muscles ko activate karne ke liye squeeze technique ka istemal karein. Agar aapko weight lifting ya kisi bhi exercise mein discomfort ya pain mehsoos ho raha hai, toh ek fitness professional ki guidance lena kabhi bhi faydemand ho sakta hai. ©Yogender

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