योगा से ऐसे करें पेट और मोटापा कम

योगा से ऐसे करें पेट और मोटापा कम

Pet badhna yeh sanket hai ki sharir mein charbi ka praman badh gaya hai. Agar charbi badh jaaye to peeche peeche bimariya aa jaati hai jaise blood pressure, dil ki bimari aur diabetes. Pet badhana aasaan hai magar badhe pet ko kam karna mushkil hai. Sharir par se charbi mehnat karne se jaayega magar pet par ka charbi to maha mushkili se nikalta hai. Yahan par bataye hai saral pet aur motapa kam karne ke yogasan aur pet kam karne ke liye exercise. Sirf aap ko niyamit rehna hai to fayda hoga. 

Fat ko apna dushman samjhe aur us ke viruddh strategy banaye aur is plan se chipke rahe. Motapa ek din mein nahin jaayega. Ek kilo charbi mein karib 7000 calories hote hai. Ek ghante tak cycling kiya to sirf 350 calories burn honge. Is ke baad bukh lagne par aap ne aisa visa kuch khaa liya to sharir mein 500 calories dakhil honge to pet vahi ka vahi rahega. Kehne ka matbal ki exercise ke saath sahi khaan paan par dhyan rakhe aur ho sake itne high fiber vegetables khaaye. Exercise aur jeevan shaili ko badal ne ke saath aap pet aur motapa kam karne ka yogasan kare to fayda hoga. Sirf yogasan, sirf exercise or sirf aahar se nahin. 

पेट कम करने के लिए योगासन 

Jitna jyaada shram karenge to itna fat burn hoga. Yeh hai pet kam karne ki exercise jo niyamit kare. 

  • Walking karna hai to teji se aap ek ghante tak har roj savere walking kare to 300 calories burn hoga. 
  • Swimming behtreen exercise hai motapa kam karne ke liye. 
  • Cycling ek ghante tak kare to 350 calories burn hoga. 
  • Crunches kare. Peeth ke bal let jaaye aur ghutno ko upar ki taraf mod ke sar ke peeche haath rakh ke sar se leke kamar ka bhaag ko upar uthaye. Ho sake itni baar kare. 
  • Peeth ke bal let jaaye aur sar ke neeche haath rakh ke pair hawa mein utha ke cycle chalate ho aise ghumate rahe. 
  • Aise hi aap side by side bend, twist, lunge aur rolling plank exercise kar sakte hai. In sabhi mein aap ko samay dena hoga aur niyamit rehna hoga tabhi fayda hoga.
  • Kamar kam karne ki exercise hai side twist crunch. Is mein aap peeth ke bal let jaaye, sar ke peeche haath rakhe aur phir ek pair ko ghutno se mod ke doosre pair ke upar se sharir ke ek baaju rakhe aur sharir ko us ke viparit disha mein ghumaye. 
  • Kamar patli kar ke liye exercise mein aap khade rahe pair ko chauda kar ke aur ghutno ko thodasa mod ke. Haath ko kandhe tak uthaye aur phir sharir ke upar ke bhaag ko ghumaye right to left or left to right. 
  • Agar aap wazan kam karna chahte hai to wazan kam karne ke liye exercises hai reverse crunches jis mein peeth ke bal lete rehte hue dono pairo ko mod ke chaati tak laana hai, haawa mein seedhe upar ki taraf karke hold karna hai aur phir thodasa angle pe rakh ke hold karna hai aur phir neeche le aana hai. Pet ke muscles tight honge aur pet ka charbi pighlega. 
  • Pet andar karne ki exercise mein kursi mein baith jaaye aur armrest par apne kohni ko rakh de. Shwas andar lete hua ab pair ko uthaye aur seedha hawa mein latkaye. Position hold kare. Ab pairo ko ghutno se mod ke ghutno ko chaati ki taraf laane ka prayas kare.

म्यूज़िक और एरोबिक्स से करे मोटापा कम

Motapa kam karne ki exercise shayad boring ho jaate hai. Is ko exciting aur interesting karne ke liye aap ka favorite music laga de aur aerobics yaane ki cardio exercise kare. Skipping, hopping, ya to sirf dancing bhi karte rahenge 30 minute tak to fat burn hoga. 

मोटापा कम करने के लिए आहार का सेवन ऐसे करें

Aahar mein tale cheez bandh kare, chini bandh kare aur ho sake itne taaje sabji khaaye aur saath mein protein bhi jyaada le. 
Ayurved ke mutabik dopahar ko agni tej hota hai isiliye dopahar ka bhojan bhaari kare magar raat ka bhojan halka ho is ka dhyan rakhe. Bhook lage to fruit khaaye. 

In dono cheezo ko take care karne ike baad ham aate hai motapa kam karne ke liye hoga in hindi ke prayogo par. 

पेट कम करने के योगासन

Pet kam karne ke liye yoga har koi kar sakta hai, even aise log jis ko koi bimari hai ya to jo jyaada umar vaale hai. Yahan par bataya hai kai yogasan pet kam karne ke liye.

बालासन (Balasan)से पेट कम करने के उपाय 

Pet kam karka ka yoga asana yeh bilkul aasaan hai. Ghutno ke bal baithe aur vajan  aediyo par rakhe aur gehri saans lete hue haath upar uthaye hue aage ki taraf jhuke. Haath jamin par lage aur maatha bhi jamin par lagaye aur position hold kare aur phir reverse kare. 10 bar repeat kare to pet ka bhaag trim hoga.

नौकसान (Naukasan) से वजन कम कैसे करें

 Pet kam karne ke liya yoga mein naukasan aasaan hai. Peeth ke bal let jaaye aur pairo ko ek dusre ke pas rakhe seedha hawa mein uthaye. Hatheli jamin ke taraf rakhe aur haath seedha thoda upar uthaye aur phir sharir ka aage ka bhaag bhi ho sake utna upar uthaye. Vajan nitamb par hona chahiye. 30 second ke liye yoohi rahe. Phir relax ho jaaye aur phir dohraye. Slip disk, pet ki bimari aur reed ki haddi ke problem vale log yeh asan na kare.

सेतुबध योगा आसन - Bridge Pose

Pet ke liye yoga in hindi mein jaaniye setubadh asan kaise kare. Peeth ke bal lete aur ghutno ko sath mod ke, pairo ke talvo ko jamin par rakhte hue sharir ke neeche ke bhaag ho sake itna upar uthaye. Haath seedha jamin par tikaye rakhe. Sharir itna uthaye ki sirf sar ka bhaag hi jamin par laga rahe. Kamar upar hona chahiye. 30 second se 60 second take position hold kare aur saans ko chodte hue jamin par vapas let jaaye aur phir prarambh kare.

मोटापा कम करने के लिए सूर्यनमस्कार रोज़ करें

Motapa kam karne ke liye yoga mein suryanamaskar effective hai. Is ke barah steps hote hai jis ki jaankaari aap anya jagah par se paa sakte hai. Simple bhasaha mein kahe to pushup karte hai vaise hee aap ko karna hoga magar jab sharir ka bhaar hatheli aur anguthe par hai tab sharir ka aage ka bhaag upar ki taraf uthaye aur sar akash ki aur.

पासचिमोट्तनसन करें - Paschimottanasan
Paschimottanasan mein padmasan mein baithe. Ab pairo ko seedha kar de jamin par aur haatho ko seedha sar ke upar uthaye. Ab aage ki taraf jhuke aur haatho se anguthi ko pakadne ki koshish kar aur sar ko ghutno se lagaye. Position 30 second ke liye hold kare aur phir repeat karte rahe. 
Yeh chune hue pet ke liye yoga in hindi aap ko bata diya. Is ke alava aap paadvrittasan, trikonasan, konasan, marjarasan, ushtrasan, uttanpaadaan, halasan aur ardhahalasan bhi kar sakte hai.  

श्वसंक्रिया आसन करें - Shwasankriya Asan

Yoga ka ek bhaag hai pranayam. Is mein Kapalbhaati aur anulom-vilom shwas prakriya charbi jalane mein madadroop hai.

कपालभाटी ( Kapalbhati ) योगा के फायदे 

Reed ki haddi ko seedha rakhe hue padmasan mein baithe ya chair mein baithe. Shwaas andar normally le magar bahar phenke ke liye dheeme se saans bahar na nikale but ulta aap ko ek jhatke se pet ko andar ki aur kheench ke saans ko bahar phenkna hai. Saans andar lene ki jaroorat nahi hai kyonki jhatke se bahar phenke par khud sharir andar ki aur pranvayu kheench leta hai. Kapalbhati se metabolism theek hota hai aur sharir ke sabhi choti moti bimariya mit jaati hai.

अनुलोम-विलोम( Anulom-vilom) कैसे करें

Kapalbhatti 10 minute karne ke baad anulom-vilom kare. Is mein baaye haath ke anguthe se naak ek baaju ka band kare aur doosri baaju ka nathun se saansandar le. Ab is nathune ko bandh karu aur bandh kiya hua nathuna khulla kar ke saans chode. 3 minute tak to kare. Ise nadi shodhan pranayam kehte hai jis se blood circulation theek ho jaata hai. 

मोटापा कम करने के देसी टोटके

Motapa kam karne ke desi totkay mein aap savere uth ke: 

  • Karela ka ras piye
  • Garam paani mein adrak ka ras, kali mirch powder, shahad aur nimbu ka ras daal ke piye. 
  • Lauki ka ras piye. 
  • Dophar ko bhojan na kare. Sirf ek bada katora dahi ya 2 glass chaach jeera aur namak daal ke piye. 
  • Raat ko 8 ghante soye aur paani din bhar khoob peete rahe. 
  • Detox kare. 2 se 3 din kuch na khaaye aur sirf paani ya mosambi ka ras ka sevan kare jis se sharir ka vish bahar nikal ke metabolism improve hoga.

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karan, May 13, 2017

Mai motapa se bahut pareahan hu kya karu

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