{"id":17574,"date":"2024-05-23T00:00:52","date_gmt":"2024-05-23T00:00:52","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17574"},"modified":"2024-05-23T16:55:48","modified_gmt":"2024-05-23T16:55:48","slug":"how-to-build-muscle-mass-and-improve-body-composition","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/how-to-build-muscle-mass-and-improve-body-composition\/","title":{"rendered":"\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0947\u0902"},"content":{"rendered":"<p>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 \u0909\u091a\u093f\u0924 \u092a\u094b\u0937\u0923 \u0915\u0947 \u0938\u0902\u092f\u094b\u091c\u0928 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0906\u0930\u0902\u092d \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0906\u092a\u0915\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u0939\u093e\u0902 \u0915\u0941\u091b \u0938\u0941\u091d\u093e\u0935 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902:<\/p> <h3 class=\"wp-block-heading\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923:<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.herzindagi.info\/image\/2022\/Jul\/strength-training.jpg\" alt=\"\"\/><\/figure> <p>\u0905\u092a\u0928\u0947 \u0915\u0938\u0930\u0924 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902, \u091c\u0948\u0938\u0947 \u0915\u093f <strong><em>weightlifting<\/em><\/strong>, <strong><em>bodyweight exercises<\/em><\/strong>\u0928\u0939\u0940\u0902 \u0924\u094b <em><strong>resistance bands.<\/strong><\/em> \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939 \u0915\u094b \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u0915\u092e \u0938\u0947 \u0915\u092e \u0926\u094b \u092c\u093e\u0930 \u092a\u094d\u0930\u0924\u093f \u0935\u094d\u092f\u093e\u092f\u093e\u092e 8-12 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f 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<p>\u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0928\u0940\u0902\u0926 \u0932\u0947\u0928\u0947 \u0914\u0930 \u0906\u0930\u093e\u092e \u0915\u0947 \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902 \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u0940\u091a \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0920\u0940\u0915 \u0939\u094b\u0928\u0947 \u0926\u0947\u0902\u0964 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0906\u0930\u093e\u092e \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0964<\/p> <p>\u092f\u093e\u0926 \u0930\u0916\u0947\u0902 \u0915\u093f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092e\u0947\u0902 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[&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":17575,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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