Push-Pull-Leg workout explained in hindi 2025

Push, Pull, and Leg Workout Explained in Hinglish (Detailed Guide)

Table of Contents

Introduction

Push, Pull, and Leg (PPL) workout is one of the most effective and widely-used workout splits in fitness. Yeh workout routine har ek muscle group ko proper recovery aur growth ke liye time deta hai. Aap beginner ho ya advanced lifter, PPL routine har fitness level ke liye suitable hai. Is guide mein, hum push, pull, aur leg workout ko detail mein samjhenge, proper form aur progress ke tips ke saath.

Push Workout: Chest, Shoulders, Triceps

Push workout un muscles ko target karta hai jo weight ko push karte hain, jaise chest, shoulders, aur triceps. Yeh workout strength aur size develop karne ke liye bohot effective hai.

Warm-up

Workout start karne se pehle warm-up zaroor karein:

5-10 minutes light cardio (jogging ya cycling).
Dynamic stretches, jaise arm circles aur shoulder rotations.

Exercises

(Push-Pull-Leg workout explained in hindi 2025)

Barbell Bench Press
- Target Area: Chest aur triceps.
- Form Tip: Bench pe lay down ho kar barbell ko grip karein, shoulder-width se thoda zyada wide. Barbell ko chest ke paas le kar aayein, phir push karein.
- Reps/Set: 4 sets of 8-12 reps.
Incline Dumbbell Press
- Target Area: Upper chest.
- Form Tip: Bench ko incline angle par set karein (30-45 degrees). Dumbbells ko control ke saath neeche aur phir upar le kar aayein.
- Reps/Set: 3 sets of 10-12 reps.
Overhead Shoulder Press
- Target Area: Front delts aur triceps.
- Form Tip: Dumbbell ya barbell ko overhead press karein, elbows ko flared mat rakhein. Core tight rakhein to maintain balance.
- Reps/Set: 3 sets of 8-10 reps.
Lateral Raises
- Target Area: Side delts.
- Form Tip: Dumbbells ko side me raise karein, arms ko straight aur slight bend ke saath rakhein.
- Reps/Set: 3 sets of 12-15 reps.
Tricep Pushdowns
- Target Area: Triceps.
- Form Tip: Cable machine pe straight bar use karein, elbows ko body ke close rakhein, aur controlled motion me push karein.
- Reps/Set: 4 sets of 10-12 reps.

Pro Tips for Push Day

Barbell press ke waqt lower back ko over-arch mat karein.
Shoulder press karte time wrists ko neutral rakhein to avoid injuries.
Har set ke beech 60-90 seconds ka rest lein.

Pull Workout: Back, Biceps, Rear Delts

Pull workout un muscles ko target karta hai jo weight ko “pull” karte hain, jaise back aur biceps. Is workout se aapki posture improve hoti hai aur overall back strength bhi badhti hai.

Warm-up

Pull workout start karne se pehle back aur biceps ko prepare karein:

Arm circles aur dynamic stretching for shoulders.
5-7 minutes of light rowing.

Exercises

Pull-ups
- Target Area: Lats aur biceps.
- Form Tip: Full range of motion use karein, chin bar ke upar le kar jaayein aur neeche aate waqt full stretch karein.
- Reps/Set: 3 sets of 8-12 reps.
Barbell Rows
- Target Area: Mid-back aur lats.
- Form Tip: Barbell ko hip width grip karein, slightly bend ho kar barbell ko lower abdomen ke paas le kar aayein.
- Reps/Set: 4 sets of 10-12 reps.
Lat Pulldown
- Target Area: Lats.
- Form Tip: Wide grip ke saath bar ko pull karein, chest ke paas tak laayein aur slowly release karein.
- Reps/Set: 3 sets of 10-12 reps.
Face Pulls
- Target Area: Rear delts aur traps.
- Form Tip: Cable machine ka rope attachment use karein, rope ko apni face ki taraf pull karein.
- Reps/Set: 3 sets of 12-15 reps.
Bicep Curls
- Target Area: Biceps.
- Form Tip: Dumbbell ya barbell ko controlled motion me curl karein, elbows ko stationary rakhein.
- Reps/Set: 4 sets of 10-12 reps.

Pro Tips for Pull Day

Jerk motion avoid karein, har rep ko slow aur controlled rakhein.
Mind-muscle connection build karein to ensure proper engagement.
Progressive overload ka dhyan rakhein (weight ya reps gradually badhaayein).

Leg Workout: Quads, Hamstrings, Glutes, Calves

Leg workout body ka base strong karne ke liye zaroori hai. Yeh aapki overall strength, balance aur athleticism improve karta hai.

Warm-up

5-10 minutes of dynamic stretches like lunges aur leg swings.
Bodyweight squats for warm-up.

Exercises

Barbell Squats
- Target Area: Quads, hamstrings, glutes.
- Form Tip: Barbell ko traps par rakhein, knees ko toes ke direction me rakhein aur spine neutral rakhein.
- Reps/Set: 4 sets of 8-10 reps.
Romanian Deadlifts
- Target Area: Hamstrings aur glutes.
- Form Tip: Barbell ko hip-width grip karein, slight knee bend ke saath hip hinge motion karein aur barbell neeche le kar jaayein.
- Reps/Set: 3 sets of 10-12 reps.
Walking Lunges
- Target Area: Quads aur glutes.
- Form Tip: Dumbbells hold karein, lunge karte waqt knees ko 90-degree angle pe rakhein.
- Reps/Set: 3 sets of 12-15 reps per leg.
Leg Press
- Target Area: Quads aur glutes.
- Form Tip: Feet ko shoulder-width par rakhein aur knees ko lock mat karein.
- Reps/Set: 4 sets of 10-12 reps.
Calf Raises
- Target Area: Calves.
- Form Tip: Standing ya seated position me controlled motion ke saath heel ko lift karein.
- Reps/Set: 3 sets of 15-20 reps.

Pro Tips for Leg Day

Depth pe focus karein, squats aur lunges ke waqt.
Barbell ya weights handle karte waqt core ko tight rakhein.
Recovery ke liye stretching aur foam rolling karein post-workout.

General Tips for PPL Workout

Progressive Overload: Har week apni intensity (weight, reps, ya sets) increase karein.
Recovery: Proper sleep aur nutrition ke bina muscles recover nahi karenge, isliye apne rest days ka dhyan rakhein.
Nutrition: Pre-workout meal me carbs aur post-workout meal me protein zaroor include karein.
Consistency: Workout schedule ko follow karna sabse important hai.
Stretching: Post-workout static stretches zaroor karein to muscle soreness reduce ho.

Weekly Schedule Example

Day 1: Push Workout
Day 2: Pull Workout
Day 3: Leg Workout
Day 4: Rest/Active Recovery
Day 5: Push Workout
Day 6: Pull Workout
Day 7: Leg Workout

Conclusion Push, Pull, Leg workout ek structured aur effective routine hai jo aapki strength, muscle growth aur endurance improve karta hai. Iska sabse bada benefit yeh hai ki aapke muscles ko proper recovery ka time milta hai. Apne fitness journey me consistency rakhein aur form pe focus karein, aur aapko guaranteed results milenge!

Bas yaad rakhein, patience aur hard work ka combination aapko long-term success dega. Start karo, aur apni strength ka naya level achieve karo!

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