B). Pectoralis Minor: Yeh muscles pectoralis major ke niche hote hain aur shoulder blades ko stabilize karte hain.
Chest Exercises:Chest muscles ko strengthen karne aur develop karne ke liye aap different exercises jaise ki bench press, push-ups, dumbbell press, aur cable crossovers ka istemal kar sakte hain. In exercises se chest muscles ka size badh sakta hai aur upper body strength improve ho sakti hai.
1. Bench Press: Chest Exercise ke lia aap barbell ya dumbbell ka use karke bench par weights uthate hain. Isse mainly chest muscles ka development hota hai. Bench press apko dhyan rakhna hai ki aap apne capacity ke hisaab se weight ko choose kare nhi toh aapke injured hone ke chance bhi ho jate hai. Bench Press aapke chest ko Develop aur strength ko badhane ki achi Exercise hai. Bench press karne se pahle apne trainer se baat kar le aur Bench press karte samay supporter jarur rakhe agar aap naye hai .
2. Dumbbell Press: Chest Exercise me Dumbbell press ek strength training exercise hota hai, jisme aap dumbbells ka istemal karte hain chest muscles ko target karne ke liye. Is exercise mein aap bench par lete hain, ek dumbbell ko har haath mein pakadkar chest ke upper portion ko press karte hain. Yeh exercise chest muscles ko strengthen karne, size badhane aur upper body strength develop karne mein madadgar hoti hai.
3. Dumbbell Flyes: Chest Exercise ke lia dumbell fly ek acha exercise hai issme aap dumbbells ka use karke chest muscles ko isolate karte hain. Iss workout me aap Dumbbell ko lekar bench par let jate hai aur dono haatho se Dumbbell ko upar karne ke baad apne haatho ko dono side lekar jate hai, aur wapas lekar aate hai. Dumbell flyes apke chest musscle ko stretch aur contract karne me help karta hai, aur chest ki shape ko improve karne me help krta hai.
4. Incline Bench Press: Isme bench ko incline position par rakha jata hai, jisse upper chest muscles ko target kiya ja sakta hai. Incline Bench press me aap apne haatho ko thoda close Grip aur apne elbow ko andar ki orr rakhe jisse apka Upper chest achi tarah se cotract ho sake.
5. Cable Crossovers: Chest Exercise me cable machine ka use karte hai aur chest muscles ko stretch aur contract karne mein madad karti hai.
Is exercise mein aap khade hote hain aur dono sides par cable handles ko pakadkar apne sides se cross karte hain, jisse chest muscles stretch aur contract hote hain. Yeh exercise chest muscles ko develop karne aur shape dene mein madad karti hai.
Cable crossover karte samay sahi form me kare, aur appropriate weight ka chayan kare taki injury na ho.
6. Chest Dips: Chest dip marke aap apne work out ko samapt kar sakte hai. Chest dip apke lower chest, tricep aur shoulder ko target krta hai.
Yeh ek bohot achi Compound Exercise hai jisse apke overall body ki strength bhi badhti hai.
3. Dumbbell Flyes: Chest Exercise ke lia dumbell fly ek acha exercise hai issme aap dumbbells ka use karke chest muscles ko isolate karte hain. Iss workout me aap Dumbbell ko lekar bench par let jate hai aur dono haatho se Dumbbell ko upar karne ke baad apne haatho ko dono side lekar jate hai, aur wapas lekar aate hai. Dumbell flyes apke chest musscle ko stretch aur contract karne me help karta hai, aur chest ki shape ko improve karne me help krta hai.
4. Incline Bench Press: Isme bench ko incline position par rakha jata hai, jisse upper chest muscles ko target kiya ja sakta hai. Incline Bench press me aap apne haatho ko thoda close Grip aur apne elbow ko andar ki orr rakhe jisse apka Upper chest achi tarah se cotract ho sake.
5. Cable Crossovers: Chest Exercise me cable machine ka use karte hai aur chest muscles ko stretch aur contract karne mein madad karti hai.
Is exercise mein aap khade hote hain aur dono sides par cable handles ko pakadkar apne sides se cross karte hain, jisse chest muscles stretch aur contract hote hain. Yeh exercise chest muscles ko develop karne aur shape dene mein madad karti hai.
Cable crossover karte samay sahi form me kare, aur appropriate weight ka chayan kare taki injury na ho.
6. Chest Dips: Chest dip marke aap apne work out ko samapt kar sakte hai. Chest dip apke lower chest, tricep aur shoulder ko target krta hai.
Yeh ek bohot achi Compound Exercise hai jisse apke overall body ki strength bhi badhti hai.
Chest ki Exercise me dhyan rahe ki sahi form aur technique ka istemal karein aur weights ko gradually badhayein, taki aapke chest muscles me sahi tarah ka vikas ho. Aur hamesha workout ke pehle warm-up aur stretching karein taki injuries se bacha ja sake. Gym trainer se salah lena bhi faydemand ho sakta hai.