CARDIO EXERCISE
kaise cardio swastha k liye jarrori hai.?
cardio vascular exercise ko cardio ya aerobic exercise kehte hai. yeh hamre ache swastha k liye
bohot jarrori exercise hai. yeh hamari dil ki dhadhkan ko tez karta hai. blood flow ko v tez karta hai
. aur yeh hamare sharir me oxygen bohot tezi se dilever karta hai. jisse hamare dil( heart) aur fafde ( lungs) swasth rehte hai
agar aap gym nahi jaa sakte hai . agar bahar nahi jaa sakte hai to cardio exercise apke liye bohot bhadiya hai.
Rozana cardio exercise se hmare body fat kam hotee hai, hamme neend ache se aati hai, chronic disease k chance kam ho jate hai. jaise arthritis, (gathia) heart disease ( dil ki bimari) , cancer
स्तन कैंसर। आदि।
suruat karne k liye kuch exerxise
agar aap beginers hai to aap har exercise ko 30 sec kare
1 JUMPING JACK
jumping jack exercise fat loss aur full body exercise hai . aur yeh blood flow tez ho jata hai aur heatrt rate v tezz ho jata hai
2. HIGH KNEE
yeh apke hips aur leg muscles ko strong banata hai aur lungs aur heart ko v healthy rakhta hai, aur bohot tezzi se calorie burn hota hai
bat kik ek shaktishaalee erobik moovament hai jo vishesh roop se aapake haimastring aur gloot masals strenth donon par kaam karata hai, jabaki aapake kvaads ko strech karata hai. yah visphotak chaal aapake kaardiyovaskular sistam ko badhaava dene aur aapake dheeraj ka nirmaan karane ke lie bhee adbhut hai.
lambe khade hona shuroo karen aur apane glutais kee or ek edee ko pharsh se baahar laen, vipareet haath hathiyaar chalaane kee tarah aapake kandhe kee taraph aata hai, phir doosaree taraph svich karen.
yah abhyaas aapake haimastring ka kaam kar raha hai, isalie aapako edee ko andar kheenchate hue pairon aur peeth ke nichale hisse mein mahasoos karana chaahie.
4 SPEED SQUAT
shareer ke samagr vikaas kee maang karane vaalon ke lie squat karana sabase mahatvapoorn abhyaas hai. ise aksar leg day ke lie ek abhyaas ke roop mein maana jaata hai lekin jo log pahachaanane mein viphal hote hain vah yah hai ki skveting kaee aur maansapeshiyon aur na keval pair kee maansapeshiyon ko bhadia karata hai. ek sqat jab theek se kiya jaata hai glutes, haimastring, apaharanakartaon aur peeth ke nichale hisse - aur kvaadriseps aur isake saath hee aapake kandhe, peeth, aur vishesh roop se aapake ebs bhee sanlagn hote hain. na keval yah vyaayaam aapake pair kee maansapeshiyon ko prashikshit karata hai, yah aapako ek majaboot kor aur peeth vikasit karane mein bhee madad karata hai. isase koee phark nahin padata ki aapake lakshy kya hain, kya aap dubale maansapeshiyon ko praapt karana chaahate hain, balk ap karana chaahate hain, ya sirph behatar aakaar mein paane kee koshish kar rahe hain ya apane shareer ke vasa pratishat ko kam kar rahe hain, skvaats un uddeshyon ke lie sabase prabhaavee abhyaas hain jo ek aadamee kar sakata hai. . sQaats aapako ek bade vikaas hamone - testosteron tezzi se badhta hao aur gents uttejit karane mein madad karata hai. yah haarmon vasa ko jalaane, maansapeshiyon ke nirmaan aur shakti mein sudhaar ke lie sahaayak hai.
PLANK JACK
plaink jack aapake heart rate jaldee se badha dete hain, aur high knee ya burpee jaise exercise k tulana mein kam prabhaav vaale hote hain." yeh apko bahar aati pet ko kam karne me sabse jada help karta hai.
fir apko jumping jack ki tarah apko apiron ko uchalna hai aur v shampe me banana hai
jumping jack exercise fat loss aur full body exercise hai . aur yeh blood flow tez ho jata hai aur heatrt rate v tezz ho jata hai
- pehle sidha khada ho. aab upar ki taraf uchle aur apne hathon ko upar uthai aur saath pair ko v failai
- aur jb niche aai to apne ko samne laakr samanya khada ho jai
- es exercixe ko 45 sec tk kare 15 sec ka rest le kr
- aise 2 baar kare
2. HIGH KNEE
yeh apke hips aur leg muscles ko strong banata hai aur lungs aur heart ko v healthy rakhta hai, aur bohot tezzi se calorie burn hota hai
pairon ko koolhe-dooree ke saath alag karana shuroo karen.
daahine ghutane ko oopar uthaen kyonki yah oopar jaega aur vipareet haath uthaega, phir jaldee se svich karen isalie baen pair ko daahine pair kee jameen se pahale oopar uthaen. vaanchhit ke roop mein lambe samay ke lie quirky ghutanon ko jaaree rakhen
3. BUTT KICK
3. BUTT KICK
bat kik ek shaktishaalee erobik moovament hai jo vishesh roop se aapake haimastring aur gloot masals strenth donon par kaam karata hai, jabaki aapake kvaads ko strech karata hai. yah visphotak chaal aapake kaardiyovaskular sistam ko badhaava dene aur aapake dheeraj ka nirmaan karane ke lie bhee adbhut hai.
4 SPEED SQUAT
shareer ke samagr vikaas kee maang karane vaalon ke lie squat karana sabase mahatvapoorn abhyaas hai. ise aksar leg day ke lie ek abhyaas ke roop mein maana jaata hai lekin jo log pahachaanane mein viphal hote hain vah yah hai ki skveting kaee aur maansapeshiyon aur na keval pair kee maansapeshiyon ko bhadia karata hai. ek sqat jab theek se kiya jaata hai glutes, haimastring, apaharanakartaon aur peeth ke nichale hisse - aur kvaadriseps aur isake saath hee aapake kandhe, peeth, aur vishesh roop se aapake ebs bhee sanlagn hote hain. na keval yah vyaayaam aapake pair kee maansapeshiyon ko prashikshit karata hai, yah aapako ek majaboot kor aur peeth vikasit karane mein bhee madad karata hai. isase koee phark nahin padata ki aapake lakshy kya hain, kya aap dubale maansapeshiyon ko praapt karana chaahate hain, balk ap karana chaahate hain, ya sirph behatar aakaar mein paane kee koshish kar rahe hain ya apane shareer ke vasa pratishat ko kam kar rahe hain, skvaats un uddeshyon ke lie sabase prabhaavee abhyaas hain jo ek aadamee kar sakata hai. . sQaats aapako ek bade vikaas hamone - testosteron tezzi se badhta hao aur gents uttejit karane mein madad karata hai. yah haarmon vasa ko jalaane, maansapeshiyon ke nirmaan aur shakti mein sudhaar ke lie sahaayak hai.
- iss exercise me apko pairo ko faila le
PLANK JACK
plaink jack aapake heart rate jaldee se badha dete hain, aur high knee ya burpee jaise exercise k tulana mein kam prabhaav vaale hote hain." yeh apko bahar aati pet ko kam karne me sabse jada help karta hai.
fir apko jumping jack ki tarah apko apiron ko uchalna hai aur v shampe me banana hai
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