Top 10 exercise se ghar me kare body ko fit

Aaj ke samay me gym jyada mahnga hone ke karan kai log achchhi bodi banane ka sapna tod dete hai. gym ka kharch nahi uthana chahate. par jaruri nahi hai ki achchhi bodi ke liye gym hi join karna pade. aap ghar par bhi kuchh exercise ke step follow karke fit rah sakte hai.

push-ups

 

              pushups ek warm up exercise hai. workout ki shuruat esi se kare. pushups 15-15 reps ke do set lagaye. har sets ke beech kam se kam 30 se 45 seconds ka antar rakhe.

 Sit-ups

sit-ups exercise ke liye  ghutano ko mod ke baith jaiye aur dono hantho ko kandho ke paas dusare wale hath ki taraf rakhe. ab upar ke hisse ko neeche le jaye phir upar laye. is exercise ko 2 sets ke sath 10-10 ke reps lagaye

Push-ups with bench

bench push ups me ek bench ya kursi(chair) ke sahare hame push-up karna hota hai. iske liye ek bench ke upar dono pairo ko paas satakar rakhe aur dono hatho ko jameen par rakhe phir shareer ko dheer se neeche laye aur upar le jaye.  aap bench push-up me 2 set ke 12-12 reps kar sakte hai.

Side Bridge Eercise

side bridge me ek hath ki kohani ko modkar apna pura bhar usame uthana hota hai. fir kamar me ek hath rake aur kamar ko niche le jaaye fir upar laye. is exercise ko bari-bari dono hatho me kare.

Push-ups with hand positions

is push-ups me dono hatho ki hatheliyo ko paas rakhkar push-ups kiya jata hai. is exercise me 2 set ke 8-8 reps kar sakte hai.

Pull-ups

pull-ups exercise sabse kathin exercise hai. ise suruat me jyada karne ki kosis na kare dheere-dheere badaye. 2 set ke 4se 5 reps kare.

Rope Jumping

rope jumping me rope(rassi) ko pakad kar jump karte hai. ye exercise aam hai. aapne kai logo ko ye exercise karte dekha hoga. ye exercise pet me jame huye fat ko bahot jaldi kam kar deta hai.

Biceps workout

ye exercise biceps ke muscles ka growth karta hai. iske liye dono hatho me dumbballes ko pakde. phir pahale hath ke dumbbell ko uthaye. dumbbell ko uthate samay hatho ki kohini ka prayog kare na ki kandho ka.  dumbbells ko uthate wakt pichhe ya aange ki taraf jyada na jhuke. apne anusar dumbbells ka prayog kare jyadaa bhari na uthaye. shuru me aap 8-8 reps ke 2 set laga sakte hai.

Running

running exercise me aapko ek hi sthan par daudane ki practice karni padti hai. aap chahe to bahar ja kar bhi ye exercise kar sakte hai.

Bicycle crunches

bicycle crunches me letkar dono hatho ko sir(head) ke pechhe le jaye. aur piro ko upar uthakar hawa(air) me cycle chalaye aap is exercise ko 10-10 ke liye do baar kar sakte hai.

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