ऐसे खुदको दे 15 मिनिट और करे पेट कम

ऐसे खुदको दे 15 मिनिट और करे पेट कम

Pet par charbi jama ho jaaye to use hatana bahut mushkil hai magar aap apne liye 15 minutes reserve kare aur yeh exercise kare to aap ka pet vapas original level par aane lagega. Saath mein aahar par bhi dhyan de. 

  • Leg stretches kare. Is mein jamin par let jaaye aur pairo ko kamar se upar uthaye karib 45 degree angle par. Ek pair ko ghutno se mod ke chaati ki taraf laaye aur seedha kare. Doosre pair se yeh kriya kare. Pairo ki adla badli karte hue kam se kam 20 baar kare. Aur asarkarak banana hai to bed par aise lete ki sharir ka neechla hissa hawa mein ho aur yeh kriya kare. 
  • Scissoring ya kenchi karne ke liye peeth ke bal let jaaye aur pairo ko upar uthaye aur phir ek pair ko thoda neeche kare aur doosra thoda upar kar ke aise mode ki ek doosre ko cross kare. Position interchange karte rahe ho sake itni gati se. 
  • Planks karne se abdomen tight ho jaata hai. Pet ke bal lete aur pairo ke panjo par vajan rakhe aur ab hatheli par sharir ka vajan rakhte hue sharir ko upar uthaye aur position hold kare. 20 repeats kare ya 10.
  • Side Plank karne ke liye pet ke badle apne side par let jaaye aur dono pairo ke sahare sharir ka aage ka bhag hawa mein uthaye aur phir ek pair bhi hawa mein uthaye. Doosri aur karvat badal ke repeat karte rahe. 
  • Cycle crunch karne ke liye peeth ke bal lete rahe aur hatho ko sar ke neeche rakhe. Pairo ko hawa mein uthaye 45 degree angle par aur phir cycling karte ho aise motions hawa mein kare 2-5 minute tak. 
  • V-crunch karne ke liye peeth ke sahare lete aur haatho ko kandhe tak side mein laake jamin par tikaye. Ab sharir ka neechla hissa hawa mein uthaye aur ho sake itna, seedha rakhte hue aage ki aur laaye. Repeat karte rahe. 
  • Leg drop karne ke liye jamin par lete ya to bed ke upar is tarah ki kamar bed ke bahar ho. Pairo ko seedha rakhe aur neeche ho sake itna le jaaye aur phir hawa mein upar uthaye 45 degree angle ya us angle par jahab maximum khichaav hota hai. Repeat kare 10-20 baar.

TAGS:#motapa kam karne ke liye yoga #motapa kam karne ke desi totkay #motapa kam karne ke upay baba ramdev #motapa kam karne ke liye medicine #motapa kam karne ke liye diet #motapa kam karne ke liye gharelu upchar #motapa kam karne ke liye gharelu upay in hindi #motapa kam karne ke liye diet in hindi

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