General Health

Gym Chodiye Roz 10 Minutes Exercise Se Ghar Per Hi Bnaye Body- Know

BODY While Not GYM At Home

Aajakal logon kee jeevanashailee isalie vyast hai aur unake paas apane shareer ko sunane ke lie samay nahin hai isalie apane vyavasaay mein vyast hain ki ve apane shareer ko thoda sa bhee samay dene kee sthiti mein nahin hain, jisase unaka shareer asthir ho jaata hai. aur unaka pet baahar nikal jaata hai ya unaka shareer mota hone lagata hai. hamaare paas jim mein sir nahin rakhane kee pravrtti hai kyonki hamaare paas kaam par samay nahin hai, aur is tarah ham ek ghar-nirmit shareer ke saath vaapas aate hain, jabaki jim banaane kee vidhi nahin hai. isamen kuchh samay lagata hai aur isalie ise jitana adhik tikaoo banaaya jaana hai, to chalie kuchh tareekon par chalate hain, jinhen apanaakar aap apane shareer ko aaraamadaayak bana sakate hain aur apane dubale shareer ko alavida kah sakate hain.

Haan, yah ek tathy hai ki aap jis vyaayaam ko jim mein kar paenge, vah vah tareeka nahin hai jo aap ise ghar par karenge, lekin isaka matalab yah nahin hai ki aap ghar par vyaayaam nahin kar sakate hain aur na hee shareer ka nirmaan kar sakate hain.

Aapako apane dimaag aur vyaayaam ka sahee upayog karane aur apane aahaar ka dhyaan rakhane ke lie prayaas karana hoga, yadi aap un teen cheejon ka dhyaan rakh rahe hain, to aap aasaanee se ghar par ek smaart bodee bana lenge.

Hamen bahut saare bachchon aur kaee logon dvaara poochha gaya, jinhen jim jaane ka samay nahin milata hai aur yah jaanane ke lie bahut vyast hain ki ghar par shareer kaise banaaya jae.

Un logon kee madad karane ke lie jinhen in dinon aapakee madad karane kee zaroorat hai, ham ek aisee post lekar aae hain, jo aise logon ko suvidha pradaan karegee jinake paas jim jaane aur ghar par bodee banaane ya maich rakhane kee ichchha nahin hai.

Is post mein aaj ham aapako ghar par bodee banaane ke tips aur tips de sakate hain jinhen aap bas theek se pholo karate hain aur phir dekhate hain ki ghar par baithakar aap kitanee samajhadaar bodee bana sakate hain.

Bodee kaise banaen (ghareloo upachaar)

Surya Namaskar

Gym Chodiye Roz 10 Minutes Exercise Se Ghar Per Hi Bnaye Body

Ghar par doosara sabase achchha vyaayaam hai ki aap soory namaskaar ko maar sakate hain, yah ek jabaradast vyaayaam hai jo aapake poore shareer ka vyaayaam karata hai, chaahe aap chhaatee kar rahe hon ya nahin, baiseps kee baat kar rahe hon, traiseps ke baare mein baat kar rahe hon ya apanee peeth ke baare mein baat kar rahe hon. bas dekhate hain

Ya apane shareer ke pratyek bhaag ko prashikshit karen taaki aapaka poora shareer vikasit ho sake. yah eksarasaij ya daeeng eksarasaij dips ya pushaps karane jaisa hai, haalaanki aapako pahale vaapas jaana hai aur phir apanee chhaatee ko neeche laana hai aur dheere-dheere apane sir ko ulte yoo pojishan mein laana hai.

Aap soory namaskaar ke teen set kar sakenge aur har set mein aapako 10 se 15 baar soory namaskaar karana hoga.

Jogging

Gym Chodiye Roz 10 Minutes Exercise Se Ghar Per Hi Bnaye Body

Isake lie aapako bahut kuchh karane kee jaroorat nahin hai. balki, aap subah jaldee uthenge aur bahut hee paark mein khud daud lenge. yah aapake pairon ko majaboot karata hai, saath hee jab aap daudate hain to ek vistaarit saans ke saath, aapako apanee chhaatee mein bahut adhik hava pradaan karate hain aur isake alaava aapakee chhaatee ko praapt karate hain. isaka ek phaayada yah hai ki shvasan aapake shareer mein atirikt okseejan ka kaaran banata hai taaki aapaka shareer kabhee bhee okseejan nahin khota hai aur aapake shareer ko svasth rakhata hai. aapako pratyek din kam se kam pandrah se 20 minat tak daud lagaana chaahie aur dheere-dheere apana samay badhaana chaahie.

Push Ups

Gym Chodiye Roz 10 Minutes Exercise Se Ghar Per Hi Bnaye Body

Lagabhag sabhee log pushaps ke baare mein jaanate hain. aisa rojaana karane se aapake shareer ko chhaatee, kandhon, traiseps aur aapakee kor kee maansapeshiyon ko sampoorn vyaayaam milata hai. prayaas karane aur aisa karane ka tareeka bhee bahut seedha hai, isalie aapako bahut kam jhukana hoga aur apane haathon ko neeche kee taraph rakhana hoga aur phir apanee chhaatee ko oopar kee or neeche karana hoga, apane shareer ko apane pairon ke panjo ke bal par santulit rakhana hoga aur apane haathon kee hatheliyon. aap is abhyaas ko kuchh seton mein karenge jaise ki aap 12-12 ke do seton se shuroo karate hain aur phir dheere-dheere ise badhaate hain.

Crunchage

Gym Chodiye Roz 10 Minutes Exercise Se Ghar Per Hi Bnaye Body

Yah aapake pet kee maansapeshiyon ke lie ek santulit vyaayaam ke roop mein jaana jaata hai. yah aapake pet se atirikt vasa ko kam karata hai aur isake saath hee isake rojagaar ko bhee badhaata hai. yah aapake pet ko majaboot banaata hai aur aapake shareer kee ijekshan ke lie atirikt roop se bahut phaayademand hai. aisa karane kee prakriya atirikt roop se bahut saral ho sakatee hai. isake lie, aap neeche kee taraph let jaen, phir aap apane donon haathon ko apane sir ke peechhe set karen aur apane ghutanon ko moden. phir aap apane ghutanon ko thoda karane ke lie apane haathon se apana sir uthaane ka prayaas kar rahe hain. yah vyaayaam aapako pet kee sabhee beemaariyon se bhee chhutakaara dilaata hai.

squat

Gym Chodiye Roz 10 Minutes Exercise Se Ghar Per Hi Bnaye Body

Unhen sabase prabhaavee vyaayaam gatividhi maana jaata hai kyonki yah aapake poore shareer kee maansapeshiyon ko kholatee hai aur aapake shareer ko surakshit karatee hai. atirikt roop se skveeting aapake shareer ke aalasy ko khatm karata hai aur aapako samakaaleen mahasoos karaata hai. isaka upayog karane se aapake aatmavishvaas mein vrddhi hogee aur aap har kaary mein bhaag lene ke lie taiyaar honge. skvaat aapake shareer kee har maansapeshee ko kholata hai aur unhen sahee aane kee peshakash karata hai. yah socha-ke baare mein pooree tarah se surakshit hai.

Dips

Gym Chodiye Roz 10 Minutes Exercise Se Ghar Per Hi Bnaye Body

Bodee banaane aur apanee chhaatee ko maskular banaane aur apane baiseps aur traiseps banaane ke lie dips shaanadaar eksarasaij hain.

Aapake paas 3 set honge aur aapako har set mein 10 se pandrah pushap maarane honge. kya aapako apane pair kee ungaliyon kee madad se apane shareer ko pooree tarah se seedha rakhane aur vyaayaam karane ke lie mila hai?

Vyaayaam karate samay aap apane haathon ko zameen par rakh sakate hain aur phir aap dheere-dheere neeche lautate hain aur apanee chhaatee ko zameen par sparsh karate hain aur ek baar phir dheere-dheere oopar jaate hain isalie aapako das se 15 par baat karanee hai aur phir aap doosara set karane mein saksham ho

Drink a lot of water

Gym Chodiye Roz 10 Minutes Exercise Se Ghar Per Hi Bnaye Body

Aap samajhate hain ki hamaara shareer sattarah paanee se bana hai, is prakaar hamen paanee ko samajhadaar banaaye rakhana hoga aur vishesh roop se yadi aap ghar par hee shareer banaana chaahate hain.

Paanee peene ka sabase bada phaayada yah hai ki agar aapako beemaariyaan nahin hotee hain to aap rojaana gandagee aur 2-2 leetar paanee peete hain.

Yadi aap kaheen ghoomane ja rahe hain ya apane kartavy par ja rahe hain ya apane kaaryasthal ka daura kar rahe hain, to apane saath ek paanee kee botal le jaie taaki aap ek baar paanee pee saken.

kaise ek shareer apane aahaar banaane ke lie

Shareer banaane ke lie proteen yukt khaady padaarth lena bahut mushkil hai, aur aapako kaarbohaidret aur vasa kee aavashyakata hotee hai. vasa hamesha pata chalata hai ki asantrpt vasa, jaise tel aur gair-tel. vasa jisaka upayog vajan badhaane aur vajan ghataane ke lie kiya jaata hai. kuchh logon mein ek manna hota hai ki agar aap jim se pahale ya baad mein ek cheej khaate hain, to yah badh sakata hai aur jim jaane ka koee matalab nahin hai, haalaanki agar sahee maatra mein kailoree lee jaatee hai, to jab bhee aap peete hain to bajar nahin badhata hai jim se paanee. yadi yah patala hai, to shareer ke bheetar kamajoree ho sakatee hai yadi aap ise jim se pahale nahin khaate hain.

gym chodiye roz 10 minutes exercise se ghar per hi bnaye body

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