Kon si exercise kare jo bicep ko double kare sirf 4 weeks me😯

Bicep kise pasand nhi hota h💪,sb sochte h ki kash meri bhi yesi bicep hoti, bhai sahab sochne se thori apki bicep bann jayegi uske liye meahnt or lgan ki jarurat hoti h ,bicep ek small part h hand ka use devloped hone me time lgta ,agar aap sahi se exercise or protein lete h to apki bicep jlad hi ban jayegi,lakin Aaj ke ladke kuch galtiyan karte or apni body ko khrb kar deti h (ex.mastrubation, overthinking &nightfall), agar aap no Fap karte h to apki body me suddhar hone lgege ,sirf 30 days me.

(Bicep exercise):-

1. Curl biceps:-  Apne hattho me dumble le , or use upar ki or le jaye or thori der hold kare,phir use slowly niche laye 

Note:- Ise 30 Times kare.

2.Hammer curl:- ye exercise sbki favriote exercise h, ye exercise bicep ke inner part ko bhaut target karti or jldi bicep ko grow karti h, ye bicep curl ka opposite h,  jesa ki aap pic ko dekh rhe h , dumble ko upar me hold kare phir ise niche laye.

Note:-  is exercise ko 30 Times kare.

3.Concentration curl:- ye exercise karne ke kisi bench ya  chair par baith jaye, jaise ye pic me kar rhe usi parkar kare, Ye exercise apka bicep ka peak increase karta h.

Note:- Ise 20 Times kare .

4.Pushp:-ye apko bicep ka size increase karne me help karti h ,ise jarur kare.

Note:- Ise 15 times kare 

Thanks❤️