exercise for busy persons
agar aap fit hi nahi hai to kam kaise karnge , isliye apni sehat ka dhyan rakhe -
* peero ki sehat -
sidhe khade hojaye aapke kandhe , kamar , or sina upar ki taraf uthe hone chahiye..ab per ke panjo ke bal aajaye or eediyo ko jitna upar utha sakte hai uthaye iske baad wapas purani isthiti me ajaye ..is exercise ko bhi 10 baar karle yeh exercise kaaf muscules ko majbut banakar unhe shape me lati hai..
*sikai rich -
hatho ko sir ke upar le jaye or jitna zor se ho sake utna upar khiche yeh exercise aap ball ke sath bhi kar sakte hai teeji se ball ko niche farsh par fekne ka prayas kare..
*push ups -
push ups pet ke bul jaye hatho ko farsh par rakhe aapke dono hath kandho ke niche hona chahiye kamar sidhi rakhe ab apni kohniyo ko moode or sine ko farsh ke nazdik laye fir wapas usi isthiti me laut aye yeh ek push ups mana jayega is tarah 10 baar kare..sharir ke upari hisse ko khubsurat aakar me rakhna chahte hai too uske liye yeh badiya exercise hai..sath hi isse sina , kandha , or bajuu majbut hote hai..
*jiraaf exercise -
sir ko aage ki taraf jhukakar sine se lagaye..4-5 second ruke fir sir ko same position me laye fir waise hi piche ki or bhi kare..gardan ko baayi or jhukaye or kan ko kandhe se lagaye 4-5 second ruke fir dahini or bhi kare fir normal position me aa jaye aisa 5 baar kare isse aapka shape me rahega..
*superwomen exercise -
yeh exercise humare kulhe ki sabsee badi maaspeshi glutus mecxismas ko majbut banakar, kulhe ko sahi aakar deti hai ..sath ki riid ki haddi ke liye bhi achi hoti hai ise karne ke liye pet ke bal let jaye or dono hatho ko ek per ko upar ki taraf le jaye ab ek hath or ek per ko upar ki taraf uthaye dusre per or hath se wahi kriya kare is exercise ko kam se kam 10 baar zarur rojana kare..
agar aap fit hi nahi hai to kam kaise karnge , isliye apni sehat ka dhyan rakhe -
* peero ki sehat -
sidhe khade hojaye aapke kandhe , kamar , or sina upar ki taraf uthe hone chahiye..ab per ke panjo ke bal aajaye or eediyo ko jitna upar utha sakte hai uthaye iske baad wapas purani isthiti me ajaye ..is exercise ko bhi 10 baar karle yeh exercise kaaf muscules ko majbut banakar unhe shape me lati hai..
*sikai rich -
hatho ko sir ke upar le jaye or jitna zor se ho sake utna upar khiche yeh exercise aap ball ke sath bhi kar sakte hai teeji se ball ko niche farsh par fekne ka prayas kare..
*push ups -
push ups pet ke bul jaye hatho ko farsh par rakhe aapke dono hath kandho ke niche hona chahiye kamar sidhi rakhe ab apni kohniyo ko moode or sine ko farsh ke nazdik laye fir wapas usi isthiti me laut aye yeh ek push ups mana jayega is tarah 10 baar kare..sharir ke upari hisse ko khubsurat aakar me rakhna chahte hai too uske liye yeh badiya exercise hai..sath hi isse sina , kandha , or bajuu majbut hote hai..
*jiraaf exercise -
sir ko aage ki taraf jhukakar sine se lagaye..4-5 second ruke fir sir ko same position me laye fir waise hi piche ki or bhi kare..gardan ko baayi or jhukaye or kan ko kandhe se lagaye 4-5 second ruke fir dahini or bhi kare fir normal position me aa jaye aisa 5 baar kare isse aapka shape me rahega..
yeh exercise humare kulhe ki sabsee badi maaspeshi glutus mecxismas ko majbut banakar, kulhe ko sahi aakar deti hai ..sath ki riid ki haddi ke liye bhi achi hoti hai ise karne ke liye pet ke bal let jaye or dono hatho ko ek per ko upar ki taraf le jaye ab ek hath or ek per ko upar ki taraf uthaye dusre per or hath se wahi kriya kare is exercise ko kam se kam 10 baar zarur rojana kare..
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