Aap ke Ghar Par Werzish ka Ziyada se Ziyada Faida Uthany Ke Liye 30 Harkatein

Agar gharelo werzish ka khayaal aap ko jamai deta hai, to dobarah sochen !

Jab sahih tareeqay se amal mein laya jaye to, sirf –apne jismani wazan ka istemaal aap ko –apne paisay ke liye daud day sakta hai .

Lehaza, chahay jim aap ki cheez nahi hai ya aap ke paas waqt kam hai, kamray mein jagah khaali karen aur paseena bahanay ki tayari karen .

Jismani wazan ki 30 harkatein jin ki hum ne zail mein tafseel di hai woh ibtidayi, intermediate aur jadeed werzish karne walon ke liye pemana kya ja sakta hai, lehaza jahan se aap tayyar mehsoos karen wahan se shuru karen aur wahan se taraqqi karen .

Mubtadi ka mamool

Ibtidayi jismani wazan ki mashqon ke liye hamari 10 chunain aik mukammal jismani werzish faraham karen gi .

Har mashq ke 10 se 15 wraps ke 2 set mukammal karen, har harkat ke darmiyan 1 minute aaraam ke sath .

Is circuit mein taqreeban 15 minute lagnay chahiye - aik behtareen ibtidayi mamool .

Pul

Aik pal ke sath –apne cover aur pichli zanjeer ( aap ke jism ke pichlle hissay ke liye aik fancy istilaah ) ko chaalo karen. warm up ke tor par istemaal karne ke liye yeh aik behtareen werzish hai .

Hadayat :

• Apne ghutnon ko jhuka kar, farsh par paon flat, aur apne baazuon ko apne atraaf se phela kar apni peeth par late jayen .

• Apne peeron ko dhkilte hue aur apne cover ko break karte hue, apne nichale hissay ko zameen se is waqt tak uthayen jab tak ke aap ke kullho ko poori terhan se barha nah diya jaye, apne glutes ko oopar se nachorte hue .

• Aahista aahista ibtidayi position par wapas jayen aur dohrayen .

Kursi baithna

Apni tangon aur cover ko mazboot karne ke liye Squat karen, jis se roz marrah ki naqal o harkat aasaan hojaye gi. neechay kursi ke sath shuru karne se aap ko munasib form mein mahaarat haasil karne mein madad miley gi .

Hadayat :

• Apne peeron ko kandhay ki choraai ke sath kursi ke samnay khara karen, unglio ko thora sa bahar ki taraf ishara karen .

• Apne kullho se takrayen aur –apne ghutnon ko morhin, peechay aur neechay ki taraf is waqt tak ke aap ka nichala hissa kursi ko nah chovay, jis se aap ke baazu aap ke samnay phail jayen .

• Apni ariyoun ke zariye oopar ki taraf dhakelien aur ibtidayi position par wapas jayen .

Ghutney ka pushup

Aik ibtidayi tarz ka psh up, yeh iqdaam aap ko mayaari psh up karne se pehlay taaqat badhaane mein madad day ga .

Hadayat :

• Apne ghutnon se onche takhti ki position mein jayen .

• Apne sir se ghutnon tak seedhi lakeer ko barqarar rakhtay hue, apni kohniyoun ko mourr kar –apne aap ko zameen par neechay rakhen. Apni kohniyoun ko 45 degree ke zawiye par rakhen .

• Shuru karne ke liye back up ko dabayen .

Stationary lunge

Apny quads, hamstrings aur glutes ko stationary lunge se maarain.

Hadayat :

• Apni dayen taang ko samnay rakh kar apna muaqqaf taqseem karen. aap ka dayan paon zameen par chipta hona chahiye, aur aap ka baayaan paon unglio ke oopar hona chahiye .

• Jab aap ki dayen Raan zameen ke matawazi ho to apne ghutnon ko morhin aur lunch karen .

• Ibtidayi position par wapas anay ke liye apne dayen paon se oopar ki taraf dhakelien. Matlooba tadaad ke liye dohrayen, phir tangen switch karen .

Neechay ki taraf Puling

Yeh iqdaam aap ke oopri jism, khaas tor par aap ke kaandhon ki jaanch kere ga. kon kehta hai ke aap ko kandhay ki werzish ke liye wazan ki zaroorat hai ?

Hadayat :

• Apne hathon ko apne kaandhon ke neechay rakh kar aur apne peeron ko aik dosray ke qareeb rakh kar aik onche takhti wali position par jayen .

• Apne cover ko masroof rakhtay hue aur –apne hathon aur peeron ko sakit rakhtay hue, apne kullho ko oopar aur peechay Downward dog pose mein le jayen. aap ke jism ko zameen ke sath aik masalas banana chahiye. apni gardan ko ghair janabdaar rakhen. aap ki nazrain aap ke peeron ki taraf honi chahiye .

• Aik second ke liye yahan rkin, phir takhti par wapas jayen. dohrayen .

Seedhi taang walay gadhay ki laat

Gadhay ki laton se un glutes ko banayen .

Hadayat :

• Apne hathon ko apne kaandhon ke sath munsalik karkay aur apne ghutnon ko apne kullho ke sath jor kar charon charon par utheen .

• Apni peeth seedhi rakhtay hue, apni taang ko seedha rakhtay hue apne dayen paon ko apne peechay ki khayaali deewar ki taraf dhakelien .

• Aap ke paon ko har waqt lachak dar rehna chahiye ( unglio ko farsh ki taraf ishara karte hue ). apne kullho ko zameen par murabba rakhnay ka khayaal rakhen. apne kullho ko oopar se nachorain .

• Ibtidayi position par wapas jayen. numaindon ki matlooba tadaad ke liye dohrayen. doosri taang par dohrayen .

Bird dog

Aik mukammal jismani harkat jis mein tawazun aur istehkaam ki zaroorat hoti hai, bird dog pose aap ki qabliyat ki satah par aasani se qabil tosee hai. agar aap ibtidayi hain to is version ke sath shuru karen .

Hadayat :

• Charon taraf barheen, is baat ko yakeeni banayen ke aap ke haath barah e raast aap ke kaandhon ke neechay hain aur aap ke ghatney aap ke kullho ke neechay hain .

• Apni gardan ko ghair janabdaar rakhtay hue, back waqt apne baen baazu aur dayen taang ko philayin, apne kullho ko murabba zameen par rakhen. yahan 2 second ke liye rkin .

• Ibtidayi position par wapas jayen. apne dayen baazu aur baen taang se dohrayen .

Baazu ka takhta

Aik mukammal jismani werzish jis ke liye taaqat aur tawazun ki zaroorat hoti hai, takhtay bunyadi ko over drive mein daal dete hain .

Hadayat :

• Apne baazuon par takhti ki position sanbhalain. aap ke jism ko sir se paon tak seedhi lakeer bnni chahiye .

• Is baat ko yakeeni banayen ke aap ki kamar ke nichale hissay aur kullho ke jhuknay nah hon. position ko 30 second se 1 minute tak rakhen .

Side ling hip ighwa

Ho sakta hai aap apne koolhay ke pathon ko mazboot karne ke baray mein is waqt tak nah sochen jab tak ke woh aap ko pareshan nah karen, lekin barah karam dobarah ghhor karen !

Yeh khaas tor par maamla hai agar aap sara din baithtay hain. hip ko nishana bananay wali harkato ke sath is ka muqaabla karna bohat faida mand hoga .

Hadayat :

• Apne baen janib leitain apni baen taang seedhi, dayen taang seedhi, aur dayan paon zameen par rakhen .

• apne jism ki position ko barqarar rakhtay hue apni dayen taang ko oopar uthayen. is baat ko yakeeni banayen ke aap ke koolhay khulay nahi hain .

• Ibtidayi position par wapas jayen. matlooba tadaad ke liye dohrayen, phir doosri taraf karen .

Cycle ka bohraan

Agarchay aap taqreeban un tamam taaqat ki mashqon ke sath apna bunyadi kaam karen ge, lekin targtd ab harkat se koi nuqsaan nahi hota .

Hadayat :

• Apni peeth par leitain aur apni tangon ko table taap position par layein. apni kohniyoun ko morhin, aur apne haath apne sir ke peechay rakhen .

• Crunch up karen aur apni dayen kohni ko apne baen ghatney tak layein, apni dayen taang ko seedha karen .

• Crunch ko thora sa chore den. apni dayen taang ko morhin aur apni baen taang ko seedha karen, phir apni baen kohni ko apne dayen ghatney tak le ayen .

• Numaindon ki matlooba tadaad ke liye dohrayen .

Intermediate routine

Agar aap ne ibtidayi routine mein mahaarat haasil kar li hai, to aap un darmiyani chalon ko lainay ke liye tayyar hain .

Zail mein har mashq ke 10 se 15 wraps ke 2 set mukammal karen, phir 1 minute aaraam ke baad aglay par jayen .

Aik mutabadil, ziyada jadeed tareeqa waqt ke tay shuda raondz ko mukammal karna hai. misaal ke tor par, har mashq ka 1 minute mukammal karen aur circuit ko do baar dohrayen .

Har baar jab aap mamool ko mukammal karte hain to sirf 1 ya 2 mazeed

Single taang pul

Jab bhi aap aik taang par werzish karte hain, to aap khud bakhud usay mushkil bana den ge .

Yahan, aik pal ke liye qadmon ki pairwi karen, lekin darmiyani challenge ke liye apni taang ko jhukate hue zameen se aik paon utha len .

Har taraf numaindon ki aik hi tadaad ko mukammal karen .

Squat

Kursi ko bahar nikaalte se aap body weight Squat ki shakal mein mahaarat haasil kar satke hain .

Agarchay, yahan bhi wohi tehreek laago hai. Tasawwur karen ke aap kullho se takrate hue aur apne neechay ko peechay dhakel kar aik kursi par baithy hain .

Pushup

Aik mayaari psh up ghatney ke psh up ka ziyada challenging version hai. aik onche takhti ki position sanbhalain aur psh up ko isi terhan mukammal karen, jis se aap ki kohniyoun ko 45 degree ke zawiye par bharakne den .

Walking lunge

Langar mein saakin rehne ke bajaye safar karne se, aap istehkaam, naqal o harkat aur tawazun ke pehluo ko shaamil karen ge .

Apne peeron ko aik sath shuru karen aur apni dayen taang ke sath pehphron ke sath agay barheen. kharray ho jayen, phir apni baen taang se dohrayen .

Pike pushups

Aap ke payik mein psh up shaamil karna un kaandhon ko aur bhi ziyada nishana banaye ga. Yahan harkat tamam baazuon mein hai, is liye apne baqi jism ko mustahkam rakhen .

Injaam dainay ke liye, payik ki position sanbhalain aur kohniyoun par morhin taakay woh atraaf mein bharkain apne sir ke oopri hissay ko zameen ki taraf le jayen .

Uthna baithna

Uthna baithna tanao mein waqt guzaarne, ya apni tangon aur glutes ko musalsal kaam ke tehat rakhnay ke liye behtareen hain, jis se jalan mein izafah hota hai .

Hadayat :

• Squats position mein neechay gireen. aap is harkat ke douran bilkul bhi kharray nahi hon ge .

• apne ghutnon ko aik waqt mein zameen par grayin taakay aap ghatney take rahay hon .

• Is squats position ko barqarar rakhtay hue apne peeron ko aik waqt mein aik aik karkay wapas zameen par rakhen .

• Achi shakal ko barqarar rakhtay hue jitni jaldi ho sakay dohrayen .

Superman

Apni kamar ke nichale hissay par  aur apne jism ke poooray pichlle hissay par  aik superman ke sath kaam karen. Is iqdaam ke smrat haasil karne ke liye jitni ahistagi se aap yahan ja satke hain .

Hadayat :

• Apne pait, baazuon aur tangon ko phela kar late jayen .

• Apni gardan ko ghair janabdaar rakhtay hue, apne cover aur apne jism ke pichlle hissay ko back waqt apne baazuon aur tangon ko zameen se oopar aur oopar uthayen jitna ke woh jayen ge .

• Sab se oopar 1 second ke liye rkin, aur aahista aahista wapas shuru ki position par neechay jayen .

Mutabadil taang lift ke sath takhta

Baqaida takhtay mein tangon ki lift shaamil karna aap ko ghair mustahkam banata hai, jis se aap ke cover ko over drive mein kaam karne ki zaroorat hoti hai aur aap ke teen aaza ziyada wazan ko sahara dete hain .

Aik taang oopar uthayen, 5 second ke liye pakren, aur usay zameen par litain doosri taang ke sath dohrayen

Koolhay ke ighwa ke sath ghutney taikty hue side ka takhta

Hip ighwa ke douran apne ghutney aur apne barhay hue baazu se apne jism ko oopar rakhna is harkat ko bhi oopri jism ki werzish bana deta hai. is ke ilawa, yeh bunyadi ko aur bhi bharti karta hai .

Injaam dainay ke liye, aik ghutney taikty hue side ka takhta farz karen, phir azad taang ko oopar uthayen, tawaquf karen, aur usay wapas neechay karen. Dono taraf dohrayen .

Murda bug

Aik murda keeray ke sath un gehray bunyadi pathon ko chaalo karen .

Hadayat :

• Apni peeth par laytna shuru karen, tangen table taap par, aur baazu aap ke samnay philayin .

• Aik marboot harkat mein, apni baen taang ko barhayain aur apne dayen baazu ko apne sir ke oopar grayin, is baat ka khayaal rakhtay hue ke aap ki kamar zameen par chapti rahay .

• Apni taang ko table taap par wapas layein aur apne baazu ko apne samnay rakhen, phir mukhalif baazu aur taang se dohrayen .

Aala darjay ka mamool

Jab intermediate ka mamool sun-hwa ka jhaunka ban jaye, to un aala darjay ki chalon par waar karen .

Tangon ke sath pul

Paon ko uthana phir taang ko seedha bahar phelana single taang wala pal aur bhi mushkil bana day ga .

Apne paon ko poori harkat ke douran lachak dar rakhen. dono tangon par yaksaa tadaad mein numainday mukammal karen .

Over head squat

Apne baazuon ko oopar se barhana aap ke jism ke oopri hissay mein aap ki naqal o harkat aur harkaat ki had ko challenge kere ga aur sath hi aap ke nichale jism ko squat ke fawaid bhi faraham kere ga .

Injaam dainay ke liye, –apne baazuon ko over head tak phela kar squat mukammal karen .

Aik tangon wala psh up

Aik taang uthany se aap ke dosray tenu aaza mein dobarah ziyada wazan aaye ga, is terhan aik challenge ziyada hoga .

Usay mukammal karne ke liye, aik psh up position sanbhalain aur aik taang ko zameen se uthayen, phir psh up mukammal karen .

Chhalang lagana

Chhalang laganay ki mashqen - jo aksar plyometrics ke naam se jani jati hain aap ko waqt ke mukhtasir waqfay ke liye apni ziyada se ziyada koshish karne ki zaroorat hoti hai .

Un ko darkaar taaqat aur taaqat ki wajah se, aap ko jaldi julne ka ehsas hoga .

Apne aap ko challenge karne ke liye, har numainday mein waqai phtte hue, apne lunge mein aik chhalang shaamil karen .

Buland payik pushups

Payik pushup mein apne peeron ko ouncha karna is version ko mushkil tareen bana day ga .

Apne peeron ko onche satah par rakhen, jaisay bench ya qadam, aur aik buland payik psh up mukammal karen .

Satah jitni onche hogi, itna hi mushkil hoga .

Chhalang ke sath gate up squat

Apne peeron ko ghatney tikne se peechay hataane ke bajaye, inhen chhalang lagayen. Is iqdaam ke liye aap ko bohat ziyada taaqat aur taaqat darkaar hogi .

Advanced bird dog

Aik onche takhti wali position par jayen, phir aik bird dog ko mukammal karen, aik baazu aur mukhalif taang ko back waqt utha len .

Jaisa ke tamam jadeed mashqon ke sath, seedhi reerh ki haddi ko barqarar rakhna yahan kaleedi hesiyat rakhta hai .

Aik taang ya aik baazu ka takhta

Aik baazu ya aik taang uthana aur usay wahein pakarna  takhti ko aik nishaan tak le jaye ga. Ziyada se ziyada second tak pakdae rakhen, phir sayidz ko switch karen .

Aik taang aik baazu se ziyada mushkil ho gi, is liye apne liye sahih version ka intikhab karen .

Hip ighwa ke sath side ka takhta

Is hip ighwa mein poooray jism ke challenge ke liye apne ghatney ke bajaye apne paon se takhta lagayen .

Injaam dainay ke liye, aik side takhti farz karen, phir taang uthayen. dono taraf dohrayen .

Jack Naif ko khokhala hold

Is iqdaam se aap ko apne ko poori terhan se moahida karne ki zaroorat hai .

Hadayat :

• Khokhli hold position mein ajayeen : apni peeth par leitain aur apne baazuon ko apne sir ke oopar philayin. Apne cover ko mashgool karen, apni tangen aur oopri jism ko farsh se uthayen, aur inhen wahein pakren .

• Jack Naif mein shaamil karen : Apne baazuon ko apne peeron ki taraf aur apni tangon ko apne jism ke beech ki taraf laatay hue, crunch up karen .

• Aahista aahista jack Naif ki position par wapas jayen aur dohrayen .

Neechay ki lakeer

Jismani wazan ki mashqen aap ke ghar par honay wali werzish ko aap ki fitness level se qata nazar challenge kar day gi. Hamaray ibtidayi mamool ke sath shuru karen, aur sirf chand mahino mein, aap jadeed routine mein mahaarat haasil karne ke liye apne rastay par theek ho satke hain. Aaj hi woh paseenay ki aykoyti haasil karen !