Ghar Par Body Kaise Banaye? || How To Build Body At Home? |Best Tips & Exercises In 2025 Step-By-Step?
Body Kaise Banaye Ghar Par? | How to Build Body at Home Best Tips & Exercises in 2025 (Full Guide)
Introduction:-
Aaj Ke Time Me Har Koi Ghar Par Body Banana Chahta Hai Saath Me Fit Aur Muscular Body Banana Chahta Hai,Lekin Kuch Log Aise Bhi Hai Jo Gym Ke Membership Nhi Le Sakte aur Gym Ka Membership Lena Har Kisi Ke Liye Possible Nhi Ho Pata Hai.
Par Aapke Liye Main Ek Good News Le Ke Aaya Hu Ki Aap Ghar Par Hi Bina Kisi Equipment Yani Without Equipment Ke Bhi Ghar Par Aachi Body Bana Sakte hai Aap Without Equipment Ke Ek Aachi Muscular Body Ghar Par Banana Chahte Hai Toh Is Article Me Hamne Aapko Step - By - Step Bataya Hai Ki Aap Log Body Kaise Banaye Ghar Par 2025 Me Aapko Ye Bhi Bataya Gaya Hai Ki Aapko Kya Diet Leni Hai, Workout Saath Me Consistency Aur Ek Aachi Lifestyle Ke Saath Aap Ghar Par Body Kaise Banaye Ge
Step 1: Ghar Par Body Kaise Banaye Iske Liye Aap Pahle Ek Chear Fitness Goals Set Karo [Apna Ek Tarket Decide Karo]
Aapko Ek Apna Goal Fix Karna Hai Ki Aap Kaise Ghar Par Muscle Gain Kaise Kare Uske Baad Aapko Apna Fat Kam Karne Ke Liye Kuch Exercise Aur Diet Plan Set Karna Hai
Aapko Ye Bhi Sochna Hai Ki Aap Ane Healthy Kaise Rahna Hai!
Example:- Maan Lo Agar Tumhara Goal Hai Ki Ghar Par Body Kaise Banaye Toh Aapko Ek Aachi Diet Plan Ke Saath Ek High Protein Wala Food Chahiye Jo Aapke Ghar Par Muscle Gain Karne Ke LiyeAur Agar Weight Loss Hai Toh Calories Deficit Pe Focus Kare.
Step 2:- Diet Plan Set Karo Ki Aap Ghar Par Body Kaise Banaye Ge [Body Banane Ke Liye Aachi Diet Lena Bahut Jaruri Hai]
Aapko Agar Body Banani Hai Toh Diet Aapko Body Banane Me 70% Result Deti Hai Aap Agar Sahi Khana Nhi Khaya Toh Aapke Workout Ka Koi Fayda Nhi Hoga
1️⃣: Ab Baat Karte Hai Ki Kya Khaye Body Banane Ke Liye?
1. Eggs - Protein Ke Liye
2. Paneer - Muscle Gain Karne Ke Liye
Oats / Daliya Healthy Carbs Ke Liye
Brown Rice Aur Roti - Body Me Energy Ke Liye
Fruits & Vegetables — Vitamins Aur Minerals Ke Liye
Milk Aur Soy Milk — Aapki Body Me Calcium Aur Protein Ke Liye
2️⃣: Ab Kya Nhi Khana Hai Aapko Body Banane Ke Liye
1. Junk Food Se Dur Rahe [Pizza,Burger,Chips Aur Bhi Fast Food Aur Oily Food Nhi Khana Hai]
Junk food (Pizza, Burger, Chips)
Body Banane Ke Liye Suger Drinks Pina Kam Karde Jisme [ Cold Drinks,Excess Tea/Coffee Mat Piyo]
Aapko Agra Ye Sab Pina Hai Toh Aap Week Me 1 Baar Pi Sakte Hai
Deep Fried Items Bhi Aapko Nhi Khana Hai In Sabko Avoid Karna Hai
Aapke Liye Kuch Tips — Aapko Apne Khane Mein Protein Ke Saath Complex Crabs Ko Add Karna Hai Body Banane Ke liye Toh Aap Samjhe Ki Body Kaise Banaye Ghar Par Ke Liye Kya Khana Hai Aur Kya Nhi Khana Hai
Hamne Aapko Jo Foods Bataya Hai Aapko Usko Apne Khane Me Samil Karna Hai Tabhi Aap Ghar Par Body Bana Payenge
Step 3 :- Me Aapko Ghar Par Body Kaise Banaye Iske Liye Aapko Home Workout Plan Banana Hoga Bina (Gym Ke) Aap Ghar Par Body Kaise Bana Sakte Ha
Aap Agar Beginner Ho Toh Aapko Beginner Friendly Workout Plan Banana Hoga Jo Aap 20 Se 30 Daily Morning Me kar Paaye
1. Aapko Daily Push-Ups Karna Hai
Ek Baat Maine Bhi Mahsus Kiya Hai Aur Aap Bhi Mahsus Karoge Aap Agar First - Time Push -Ups Karte Ho Toh Aap 5 - 7 Baar Push -Ups Kar Sakte Ho Aur Kitne Log Aise Bhi Hote Hai Jo Push-Ups Karte Hai Jab Wo Niche Jaate Hai Toh Unke Phir Upper Aane Ke Waqt Masakat Karni Padti Hai Niche Toh Chale Jate Hai Push -Ups Karte Time Phir Niche Se Upper Aane Me Kitne Saare Logo Ka Dam Nikal Jata Hai.
Toh Aap Body Banana Chahte Hai Aur Aap Jyda Push -Ups Nhi Maar Paate Toh Jab Aap First Baare Kare Toh Aap Daily 4 - 6 Push Ups Kare Phir 5 Minutes Ka Break Lo Aur Phir 4 - 6 Push -Ups Maaro Dekho First Time Karoge Toh Dikkat Hoti Hai Uske Baad Agar Aap 10 Se 15 Din Push -Ups Karte Ho Toh Aapki Habits Ho Jaati Hai Uske Baad Aap Daily 10 - 15 Push -Ups Maar Sakte Ho Aur Aap Iske 2 Sets Kar Sakte Ho 3p Push -Ups Daily Maar Sakte Ho Toh Aap Beginner Ho Toh Pahle Kam Push -Ups Se Suru Karo Jyda Karne Ka Koi Fayda Nhi Hoga Aur Karne Jaaoge Toh Kar Nhi Paaoge Isliye Kam Se Suru Karo Jab Aapki Habits Ho Jaaye Karne Ki Tab Aap Jyda Pushps Maaro.
Baat Karte Hai Ki Aapko Body Banane Ke Liye Kaun - Kaun Si Exercise Karni Hai Daily
1. Push-Ups Karo
2. Squats Karo Ye aise Hai Jaise Bachpan Me School Me Log Uthak - Baithak Karwate The Isko Aise Hi Karni Hai Isko Aap 15 - 20 Baar Karo Daily Ye Aapke Ghutne Ko Majbut Karta Hai Saath Me Aapke Legs Ko Bhi Strong Karta Hai Iske Bahut Saare Fayde Hai Ye Aapke Glutes Ko Bhi Strong Banata Hai
Step:- 3: Me Aap Planks Kar Sakte Hai Daily Ye Exercise Aapke Core Muscles Ko Strong Banata Hai Aur Ye Core Muscles Ke Liye Perfect Exercise Hai Aur Aap Isko 60 Second Se 1 Minutes Kar Sakte Hai Aap Iske 3 Sets Kar Sakte Hai.
3 Baar Kar Sakte Ho 1 Minutes Phir 2 Minutes Ka Break Phir 1 Minutes Karo Uske Baad Phir Karo Ye Exercise Aapke Core Ko Majput Karta Hai Aap Is Exercise Ko 10 Se 15 Din Karte Ho Toh Aapko Iska Fyda Dekhne Ko Milega Ki Iske Fayde Kya Kya Hai.
Step:- 4: Body Banane Ke Liye Aapko Daily Pull - Ups Kar Sakte Ho Ab Aap Bologe Ki Ghar Par Kaise Karu Pull - Ups Toh Aapke Ghar Par Agar Chazza Hai Toh Waha Pe Latak Ke Kar Sakte Ho Isko Aap Aise Kar Sakte Ho Jaise Upper Niche Karte Hai Na Aise Hi Karte Hai.
Ye Exercise Aapke Back Aur Biceps Ko Banane Ka Kaam Karta Hai Ye Exercise Se Aapka Haath Bhi Majbut Hota Hai.
Step :- 5: Me Aap Lunges Ke 12 Reps Kar Sakte Ho Iske 3 Sets Me Ye Exercise Aapke Body Ke Lower Body Strength Ke Liye Bahut Aacha Hai Ye Exercise Aapke Lower Body Ko Majbut Karta Hai
Kuchh Logon Ko Yah Bhi Nahin Maloom Hoga Ki Lungs Ek Lower Body Exercise Hai Jo Tumhare Laks Aur Clach Yani Ki Hips Ko Strong Banata Hai Ismein Tumhen Ek Pair Aage Rakhkar Squat Ki Tarah Niche Baithna Hota Hai
Lunch Karte Kaise Hain Yah Samajh Lo Pahle
1. Sidhe Khade Ho Jao Aur Pair Ko Hip [width] Per Rakho
2. Ek Pair Ko Aage Le Jao Fir Jaise Bada Kadam Le Rahe Ho Vaisa Karo
3. Ek Pair Ko Aage Le Jao (jaise Bada Kadam Le Rahe Ho).
4. Aage Wale Ghutne Ko 90 Degree Per Band Karo Aur Tumhara Piche Wala Ghutna Niche Floor Mein Touch Nahin Hona Chahie
5. Aage Wale Pair Se Pushkar Ke Wapas Standing Ki Position Mein Aa Jao
6. Aage Wale Pair Se Push Karke Wapas Standing Position Me Aao.
7. Isko Repeat Karna Hai Matlab Ab Dusre Pair Se Se Mistake Ko Fir Se Repeat Karna Hai Pahle Aage Wale Se Kiye Ho Ab Isko Piche Wale Pair Se Karna Hai
8. Ab Doosre Pair Se Same Step Repeat Karo.
Yeh Hi 1 By 1 Rep Count Hota Hai
Ab Yah Samjho Ki Lungs Karne Se Kaun Si Muscles Strong Banti Hai
1. Quadriceps Thigh Ke Saamne Ka Hissa Strong Hota Hai
2. Glutes [hips/hips Muscles Majbut Hoti Hai
3. Hamstring [thigh Ka Piche Wala Hissa Majbut Hota Hai
4. Isko Karne Se Core Stability Bhi Improve Hoti Hai
Lunges Karne Ke Benefits Kya Kya Hai
1. Thighs Aur Hips Ko Shape Aur Strength Deta Hai
2. Saath Me Lower Body Ko Strong Karke Running, Jumping Me Help Karta Hai
3. Fat Loss Karne Aur Muscles Tone Dono Ke Liye Useful Hota Hai
4. Balance Aur Coordination Improve Karta Hai Ye Exercise
Toh Ab Samajh Gaye Ki Isko Kaise Karte Hai Aur Iske Benefits Kya Kya Hai
Step:- 6: Burpees Aap Iske 10 Reps Ke 3 Sets Kar Sakte Ho Ye Exercise Karne Se Aapka Body Fat Ko Burn Karta Hai Yani Isse Aapke Full Body Ka Fat Burn Hota Hai Toh Aap Ise Full Body Fat-Burning Exercise Kah Sakte Hai Ab Baat Karte Hai Isko Karna Kaise Hai
Burpees Ek Full body exercise hai Jo student insurance aur stamina ko badhane ke liye Kiya jata hai ismein ek hi move Mein squire push up aur jam ka combination hota hai matlab Ki ismein aapko squire bhi karna hota hai aur jo jump bhi karna hota hai yah sab ka ek combination Ho jata Hai Isko mostally weight loss fat burning Ke liye kiya jata hai
Ab Baat Karte Hai Burpees Kaise Karte Hai Agar Aapko Nhi Pata Hai Toh Samajh Lo
1. Seedhe Khade Ho Jao Apne Dono Haatho Ko Side Me Rakho Phir Squat Down Baithte Hue Dono Haath Ground Pe Rakho Jaise Aap Push -Ups Karte Ho Phir Kick Back Yani Plank Ke Position Me Aa Jao Apne Dono Pairo Ke Saath Piche Le Jao Aur Planks Aur Push -Ups Ki Position Me Aa Jao Pahle Aap #k Push -Ups Karo Agar Aap Pahli Baar Kar Rahe Ho Aur Nhi Ho Raha Hai Toh Skip Bhi Kar Sakte Ho Phir Apne Pairon Ko Wapas Pane Haath Ke Paas Le Jao Squats Position Me Phir Seedhe Khade Hote Hue Ek Jump Maari Aur Haatho Ko Upper Le Jao
Yeh Aapka 1 Burpees Complete Ho Gaya
Ab Baat Kar Lete Hai Iske Fayde Kya Kya Hai
1. Burpees Ke Fayde - Fat Burn Karne Me Bahut Effective Hota Hai
2. Cardio Aur Strength Dono Ek Saath Ho Jata Hai
Core Aur Legs, Chest, Arms, Sab Muscles Work Karta Hai
3. Stamina Aur Agility Improve Hoti Hai
Aap Agar Beginners Ho Toh Aap Ke Liye Kuch Tips:-
Aap Pahli Baar Kar Rahe Ho Toh 5 Se 10 Burpees Karo, Phir Dheere - Dheere Jab Thoda Aadat Ho Jaaye Karne Ki Toh 29 Se 25 Tak Le Jaao Suru Me Kam Karo Ki Aap Suru Me Isko Kar Paao
Agar Aapse Push -Ups Nhi Ho Pata Hai Muskil Lagata Hai Toh Aap Us Step Ko Skip Kar Sakte Ho Aur Ha Sabse Jaruri Baat Apna Exercise Karte Time Form Sahi Rakhna, Warna Injury Bhi Ho Sakti Hai Toh I Hope Aap Samajh Gaye Ho Ki Body Kaise Banaye Ghar Par Ke Liye Ye Exercise Ki Isko Kaise Karna Hai Kya Kya Iske Fayde Hai
Aapke Paas Agar Dumbbells Ya Resistance Band Hoga atoh Ye Aur Effective Ban Jaayega
Step:- 4: Hamesa Consistency Aur Rest [Agar Aap Isme Daily Consistent Rahoge Toh Aapko Success Jarur Milegi
Dekho Roz 20 Se 30 Minutes Workout Karna 1 Din Heavy Workout Karne Se Kahu Zyada Faydemand Hota Hai Maan Lo Koi Kaam Roj Kar Rahe Ho Aur Koi Kaam Mahine Me Ek Baar Kar Rahe Ho Toh Aapko Mahine Wala Fayda Karega Ki Roj Wala Ye Toh Aap Hi Batao Comment Me
Aapko Daily 6 - 7 Hours Ka Ek Proper Sleep Lena Hai [Jise Aapka Muscle Recover Ho Jaaye]
Ab Sabse Jaruri Baat Agar Aap Ghar Par Body Kaise Banaye Ye Soch Liye Hai Toh Aapko Apna Lifestyle Change Karna Hoga [ Aapko Apni Choti - Choti Aadaton Ko Badalna Hoga
Aadat No.1: Roz Kam Se Kam 3 Se 4 Liters Pani Piyo
Aadat No.2: Aapme Se Bahut Saare Log Smoking Aur Alcohol Nhi Pite Honge Lekin Jo Log Pite Hai Wo Isko Avoid Kare Nhi Toh Ye Aapke Health Ke Liye Bahut Khatarnak Sabhi Hoga Isliye Aapko Agar Body Banani Hai Toh Isko Avoid Karna Hoga
Aadat No.3: Stress Ko Control Karo Isko Control Karne Ke Liye Aap Daily Meditation,Yoga Kar Sakte Hai Ye Aapke Mind Ho Saant Karta Hai Isse Aapka Mind Saant Hota Hai
Aadat No.4: Junk Food Ko Khana Band Kar Di Agar Aapko Apne Aapko Fit Aur Healthy Rakhna Hai Toh Aap Junk Food Ko Khana Avoid Kar Do Aaj Se Hi Iske Jagah Aap Ghar Ka Healthy Khana Ka Sakte Hai Isse Aapko Koi Nuksaan Bhi Nhi Hota Hai.
Toh Mujhe Lagta Hai In Aadatoh Ko Aap Aaj Se Hi Apne Lifestyle Se Bahar Kar Denge!
Ab Main Aapko Agle 7 Din Ka Plan Batane Wala Hu Isko Dhyan se Samajh Lo
1. Monday Ko Aapko Push -Ups Aur Squats Karna Hai Jisse Aapka Chest Aur Legd Strong Hoga Aur Iski Exercise Ho Jayegi
Tuesday Ko Aapko Planks Ke Saath Lunges Ko Karna Hai Jisse Aapka Lunges Core Aur Lower Body Ki Exercise Hogi
Wednesday Ko Aapko Pull Ups Aur Burpees Ko Karna Hoga Jise Aapki Back Aur Full Body Ki Exercise Ho Jaayegi
Thursday Ko Aapko Rest Karna Hai Kuch Nhi Karna Hai Aapko Is Din Sirf Aaram Aur 10 Se 15 Minutes Aap Yoga Kar Sakte Hai
Friday Ko Apko Push -Ups Aur Squats Karna Hai Jisse Aapka Squats Chest Aur Legs Ka Exercise Ho Jaayega
Saturday Ko Aapko Burpees Aur Planks Ko Karna Hai Jisse Aapki Endurance Aur Core Ka Exercise Hogi Jisse Ye Majbut Hoga
Sunday Ko Aapko Sirf Rest Aur Relax Karna Hai Aur Kuch Nhi Kar Hai Aapko Is Din
Ye Ho Gaya Aapka Ghar Par Body Kaise Banaye Iske Liye 7 Din Ka Routine Aur Ye Routine Jyda Mushkil Toh Nhi Hoga Mujhe Itna Yakin Hai Aap Isko Bahut Aasani Se Kar Lenge.
Ab Log Puchte Hai Kuch Sawal Ki Ghar Par Body Kaise Banaye?
Q1. Kya Bina Gym Ke Ghar Par Body Bana Sakti Hai?
Iska Answer Hai Ha Agar Aapki Diet Aur Home Workout Ke Saath Agar Aap Discipline Follow Karte Ho Toh Aap Bina Gym Ke Bhi Ghar Par Body Bana Sakte Hai.
Q2. Ghar Par Body Banane Me Kitna Time Lagta Hai?
Iska Answer Hai Ki Aap Beginner Hai Toh Aapke Liye 1 Month Se 2 Month Bhi Lagt Sakta Hai Aapko Result Dekhne Me.
Q3. Ghar Par Body Banane Ke Liye Protein Powder Jarur Hai?
Nahi Agar Aap Daily Eggs,Panner,Milk ,Dal Khate Ho Toh Protein Aapko Isse Bhi Mil Jata Hai Toh Aapko Protin Powder Ki Koi Jarurat Nhi Hoti Hai
AQs (Body Kaise Banaye Ghar Par)
Q4. Ghar Par Exercise Karne Ka Best Time Kya Hai?
Morning Aapke Liye Best Hota Hai Exercise Karne Ke Liye Ya Aap Saam Me Bhi Workout Kar Sakte Hai Dono Time Aapke Liye Best Hai Bas Aapko Regular Exercise Karna Hoga Aur Consistent Rahna Hoga.
Body Kaise Banaen Ghar Per Iska Jawab Simple Hai Aapko Sahi Diet Consistency Workout Aur Healthy Lifestyle Ki Jarurat Hai Aap Bina Jim Jaaye Bhi Ghar Per Body Banaa Sakte Hain Agar Aapko Body Banani Hai Ghar Per To Aapko Acchi Si Diet Leni Hogi खान-पान Per Dhyan Rakhna Hoga Aur Unhealthy Food Ko Avoid Karna Hoga Aur Apni Habits Ko Bhi Change Karni Hogi Agar Aapko Fit Aur Muscular Body Banani Hai To To Aap Bus Patience Rakho Discipline Rakho Aapki Body Ek Se Do Manth Mein Aaram Se Ban Jayegi Agar Aap In Exercises Ko Follow Karte Ho Toh.
Body Banane Ke Liye Aapka 70% Diet Maine Rakhta Hai Aur Sirf 30% Aapko Workout Karna Hota Hai Isi Mein Aapko Result Hundred Percent Mil Jata Hai Lekin Iske Liye Aapko Sahi Diet Aur Workeout Karne Ki Jarurat Hoti Hai बैठे-बैठे To Aapki Body Ghar Per Kabhi Nahin Banegi I Hope Tumko Samajh Mein Aa Gaya Hoga Ki Tum Kaise Ghar Per Body Kaise Banaa Sakte Ho.
Is Article Me Hamne Aapko Step-by-step Sab Bata Diya Hai Bas Aapko Sirf Isko Follow Karna Hai.
Written By 👉 Gyansaga.com
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