What are 5 excercises to build bigger arms in the gym?
system
gym main bade hathiyaar banane ke liye 5 abhyaas kya hai?
user
yahaan paanch abhyaas hai jo aap apni bahon ko viksit karne ke liye kar sakate hai.

1. ded hang pul-ap.
ded hang pul-ap maanak pul-ap kaa ek badlaav he or aapke bicepse ko kaam karne ke liye utkrisht he.ek pul-ap baar ko hathiyaane se shuru karen taaki aapaki hatheliyaan aapkaa saamana kar rahi hon.aapaki bahen kandhe-chaudaai ke bare main alag honi chahie.apana vajan pakaden, apane pairon ko apane sharir ke peeche paar karen, or apane pairon ko thodaa upar uthaaen taaki aapke ghutane mude hue hon.yah aapaki shuruaati sthiti he.vyaayaam karne ke liye, apane aap ko upar khinchen taaki aapkaa collarbon baar ke anuroop ho.is abhyaas ko karne kii chaal khud ko dhimi gati se kam karnaa he.lagbhag 4 second sabase acha hoga.ab tab tak doharaaen jab tak aap koi or karne main asamarth hai.

2. press ke saath khopadi krashar rolling.
prayek haath main ek dambal ke saath ek bench par letkar shuru karen, sidhe aapaki chaati ke upar uthaaya.ab apni kohni ko jhukne kii anumati den taaki dambal niyantrit tareeke se aapke sir ke paas gir jaae.ab is gati ko ulta karen taaki dambal mul sthiti main hon or ek bench press kii tarah ek press karen.ek baar jab aap in sabhi gatiyon ko puraa kar lete hai, to ise ek pratinidhi mana jaataa he.yah abhyaas aapke tricepse or chaati par kaam karata he, isliye mansapeshiyon ke nirmaan kii koshish karte samay yah bahumukhi he.aap adhik kathinaayee ke liye ek bench ke bajaay ek swiss ball kaa upyog kar sakate hai.yah aapke abs ko bhi kaam karegaa.

3. karl khinchen.
har koi jaanata he ki karl saamaanya rup se aapke bicepse or hathiyaar banane main madad karte hai.yah abhyaas us arth main alag nahin he, lekin kuch matbhedon ke saath kiya jaataa he.barbel ko kandhe-chaudaai, anderhand grip ke saath pakadakar shuru karen.ab aapako apane kandhon ko neeche or peeche kheenchna chahie.aisa karte samay, aapako baar ko apane sharir ke saamne tak kheenchna chahie, apni kohni ko chaaron ore rakhen, or dhire -dhire barbel ko kam karen.thodaa kathin kaam karne ke liye, barbel ke bajaay dambal kaa upyog karne kaa prayaas karen.

4. graphoper puddp.
karl kii tarah, puddp mansapeshiyon or takat ke nirmaan ke liye ek utkrisht vyaayaam ke rup main prasiddh hai.yah bhinnata aapaki bahon par vishesh dhyaan detii he.is abhyaas ko karne ke liye, ek maanak puddp sthiti main praapt karen, lekin apni hatheliyon ko kholane ke bajaay, apane aap ko sthir karne ke liye apni mutthi kaa upyog karen.aapke haathon ke andar ek duusare kaa saamana karnaa chahie.ek baar is sthiti main, aap apni chaati ko jameen par kam karke or shuru karne ke liye peeche dhakelte hue hameshaa kii tarah ek puddp karte hai.yadi yah aapaki mutthi ko nuksaan pahunchaata he, to aap apni ungaliyon kaa saamana usee mansapeshiyon kaa kaam karne ke liye kar sakate hai.

5. suparinated cabel ro.
is abhyaas ko karne ke liye, aapako ek cabel stesan kii aavashyaktaa hogi.cabel stesan par kam charkhi kaa upyog karen or ek sidhi pattee sanlagn karen.ek anderhand grip, kandhe kii chaudaai kaa upyog karke, baar ko apane pet batan kii ore panktibaddh karen or niyantran ke saath lauten.apane kulhon ko waapas or apane rukh ko naram rakhen taaki aapkaa dhad lagbhag 45 degree kone se urdhwadhar ho.cabel stesan ke saath vyaayaam main maharath hasil karne ke baad aap ek barbel ke saath bhi aisa kar sakate hai.
assistant
<|system|>
</s>
<|user|>
gym main bade hathiyaar banane ke liye 5 abhyaas kya hai?</s>
<|assistant|>
yahaan paanch abhyaas hai jo aap apni bahon ko viksit karne ke liye kar sakate hai.

1. ded hang pul-ap.
ded hang pul-ap maanak pul-ap kaa ek badlaav he or aapke bicepse ko kaam karne ke liye utkrisht he.ek pul-ap baar ko hathiyaane se shuru karen taaki aapaki hatheliyaan aapkaa saamana kar rahi hon.aapaki bahen kandhe-chaudaai ke bare main alag honi chahie.apana vajan pakaden, apane pairon ko apane sharir ke peeche paar karen, or apane pairon ko thodaa upar uthaaen taaki aapke ghutane mude hue hon.yah aapaki shuruaati sthiti he.vyaayaam karne ke liye, apane aap ko upar khinchen taaki aapkaa collarbon baar ke anuroop ho.is abhyaas ko karne kii chaal khud ko dhimi gati se kam karnaa he.lagbhag 4 second sabase acha hoga.ab tab tak doharaaen jab tak aap koi or karne main asamarth hai.

2. press ke saath khopadi krashar rolling.
prayek haath main ek dambal ke saath ek bench par letkar shuru karen, sidhe aapaki chaati ke upar uthaaya.ab apni kohni ko jhukne kii anumati den taaki dambal niyantrit tareeke se aapke sir ke paas gir jaae.ab is gati ko ulta karen taaki dambal mul sthiti main hon or ek bench press kii tarah ek press karen.ek baar jab aap in sabhi gatiyon ko puraa kar lete hai, to ise ek pratinidhi mana jaataa he.yah abhyaas aapke tricepse or chaati par kaam karata he, isliye mansapeshiyon ke nirmaan kii koshish karte samay yah bahumukhi he.aap adhik kathinaayee ke liye ek bench ke bajaay ek swiss ball kaa upyog kar sakate hai.yah aapke abs ko bhi kaam karegaa.

3. karl khinchen.
har koi jaanata he ki karl saamaanya rup se aapke bicepse or hathiyaar banane main madad karte hai.yah abhyaas us arth main alag nahin he, lekin kuch matbhedon ke saath kiya jaataa he.barbel ko kandhe-chaudaai, anderhand grip ke saath pakadakar shuru karen.ab aapako apane kandhon ko neeche or peeche kheenchna chahie.aisa karte samay, aapako baar ko apane sharir ke saamne tak kheenchna chahie, apni kohni ko chaaron ore rakhen, or dhire -dhire barbel ko kam karen.thodaa kathin kaam karne ke liye, barbel ke bajaay dambal kaa upyog karne kaa prayaas karen.

4. graphoper puddp.
karl kii tarah, puddp mansapeshiyon or takat ke nirmaan ke liye ek utkrisht vyaayaam ke rup main prasiddh hai.yah bhinnata aapaki bahon par vishesh dhyaan detii he.is abhyaas ko karne ke liye, ek maanak puddp sthiti main praapt karen, lekin apni hatheliyon ko kholane ke bajaay, apane aap ko sthir karne ke liye apni mutthi kaa upyog karen.aapke haathon ke andar ek duusare kaa saamana karnaa chahie.ek baar is sthiti main, aap apni chaati ko jameen par kam karke or shuru karne ke liye peeche dhakelte hue hameshaa kii tarah ek puddp karte hai.yadi yah aapaki mutthi ko nuksaan pahunchaata he, to aap apni ungaliyon kaa saamana usee mansapeshiyon kaa kaam karne ke liye kar sakate hai.

5. suparinated cabel ro.
is abhyaas ko karne ke liye, aapako ek cabel stesan kii aavashyaktaa hogi.cabel stesan par kam charkhi kaa upyog karen or ek sidhi pattee sanlagn karen.ek anderhand grip, kandhe kii chaudaai kaa upyog karke, baar ko apane pet batan kii ore panktibaddh karen or niyantran ke saath lauten.apane kulhon ko waapas or apane rukh ko naram rakhen taaki aapkaa dhad lagbhag 45 degree kone se urdhwadhar ho.cabel stesan ke saath vyaayaam main maharath hasil karne ke baad aap ek barbel ke saath bhi aisa kar sakate hai.</s>
