Tag Archives: exercise

Exercise kaise karete Hain ? Sahi Exercise Ke liye Tips

Ye articles aapko btayega ki exercise kaise kare aap breathable clothes aur shoes rakhe aur exercise ke liye ready ho jaaye.

Exercise kaise kare?

Key point
Aap pani pikar hydrated rahe. Aur stretching se bhage.aur warm up kare.aap aerobec exercise try kare like jumping rope,swimming, running.

Exercise kaise kare
Exercise kaise kare

Part one

Warm up ke liye prepare kare

1. aap sahi clothes pahne.aapko aise kapare pahne chahiye Jo restrict na ho .aap aise clothes na pehne Jo bahut tight ho.aapko aise kapre pehne chahiye Jo breathes well material se bani ho.

kyunki bahut se exercise me pasina aati hai.bahut se kapre specifically exercise ke liye designed ki gayi hai jisme aap aasani se exercise kar sakte hai.

 

2. aap sahi shoes pehne: kyunki hum tennis shoes bolte hai iska matlab ye nhi ki ye athletic shoes nhi hai.aap comfortable shoes le Jo ki activities le liye designed ki gyi hai.

 

3. hydrated rahe: exercise karne se pehle bahut pani piye aapki body ko bahut se pani chahiye Jo ki aapke muscle ko work karne me help karti hai ye sweat me bhi help karti hai.agar aap de-hydrated hai start karne se pehle to aap exercise ke baad feel kar le.

 

4. stretch na kare : exercising se pehle stretch na kare .agar aap koi bhi stretch karte hai to aap muscles aapko hurt karegi.

 

5. aap warm up exercise kare: worm up ek achi exercise hai ye aapke muscle ko hurt nhi karti hai .bahut se researchers ne ye baat ko mana ye ki warm ek bahut hi acha exercise hai.agar aap running ka plan kar rhe hai to joging kare pehle.agar aap swin karna chahte hai to slow swim kare.
6. apne doctor se check kare: aap exercise karne se pehle ache doctor se check karwa le.ye acha hoga ki aap jaan le ki aapko kya avoid karna hai aur kya aapke health ke liye acha hai.agar aap exercise karne me kisi tarah ki problem feel Mar rhe hai to doctor se baat kare.

 

Part two

Aerobic exercise kare

1. aerobic exercise ko samjhe: aerobic exercise ko cardio bhi kehte hai.is type me exercise lower intensity hai par lambe samay tak work karti hai.
2. shidhi par chadhe: sidhi par chadhne se aapke heart rate up achi hoti hai.aap real sidhi par chadh sakte hai ya aap stair machine bhi use kar sakte hai gym me.sidhi par chadhne se ye aapke muscle ache hote hai.aap sidhi par chadhte samay careful rahe .

 

3. rope jump kare: Ye sirf bachon ki fun game nhi hai balki ye ek excellent exercise hai.isase arms,legs,aur core muscles acha work karta hai.ye ghar par karna bahut hi easy hai.ye balance improve karne me bhi help karti hai.
4. jumping jack kare: jumping Jack ek aisa exercise hai Jise aap khare hokar aur dono pair ko ek sath karke aur arm ko side karke jump kare aur fir apne arm ko raise karke apne head ke upar jump kare.aur fir ise baar baar kare.ye aapke heart rate ko sahi karti hai.

 

 

5. walk ya jog kare: walkig aur joging ek acha ways hai apne heart rate up karne ki.jogging karna kuch logo ke liye difficult ho sakta hai .to walking ek acha accessible exercise hai.ye kisi bhi lavel me log kar sakte hai.

 

 

6. swim kare: swimming ek great exercise hai Jise aap fun way me bhi kar sakte hai.ye different muscle me work karti hai par ye depend karti hai aapke swimming exercise par.

 

7.  bike kare: aap apne bike se riding karte hai to ye bhi accessible hai.ye environmentally,friendly aur bahut hi effective way exercise hai.ye bahut se area ke muscle me work karti hai.
Is tarah se aap apne exercise ko sahi kar ke ache health PA sakte hai aur healthy reh sakte hai.

Jaldi Weight Lose Kaise Karen? Two Methods StepWise

Roz exercise kijiye, realistic goals set kare,aur cardio karte rhe,aur sure rahe aur apni calorie count karte rhe.apni portion sizes ko dekhe, aur kabhi bhi khane se Na bhage ,aap treatment consider kar sakte hai par aap sure ho jaye ki ye aapke liye sahi hai.

Jaldi weight kaise lose karen

Method one

1. weight lose karne ke liye exercise Karen exercise karne se starting me aap kuch pounds muscle gain honge.par ye component ho jate hai lame time me.
Agar aap sach me weight lose karna chahte hai to ye bhul jate ki aap kitni busy hai aur dono time exercise Karen. Agar aap jaldi weight lose karna chahte hai to aap driving ke jagah par walk Karen.

  • aap din me teen time dog le sath walk kare
  •  walk karne ke amount ko increase kare .aap escalater ke jagah par stair choose kare agar possible hai to.

2. aap circuit training program try kijiye.agar aap jaldi weight lose karna chahte hai to aap to aap weight keeping ki care karna chor de.aap condensed workout routine try kar sakte hai.bahut se woman magazine me personal trainer aur advice hoti hai. Usme similar condensed workout routine hoti hai Jo aapko kuch hi dino me slim bana sakti hai.
3. agar aap new program ke sath Start kar rhe hai to bahut se type of exercise ke sath Start Karen. Agar aap weight lose karne ke hope me hai to ise apne mind me rakhe. Aapko condensed fitness se bhi jyada karna hoga.exercise ka sabse acha tarika hai ki aap picking exercise kare ab actually kar payenge aur ise enjoy bhi karenge. Agar aapko dorna pasand nhi hai to aap ise main exercise me na rakhe. aap kuch aur exercise try kijiye jise aap sach me pasand karte hai jaise swimming, biking.

  •  aap volleyball aur tennis ye sabhi chiz calories burn karti hai.agar aap har roz enjoy karna chahte hai to aap ye exercise Karen.

4. aap cardio training lijiye.training le ache results ke liye.
5. aap apne exercise ko regime interesting kare.variety chabhi hai Healthier aur motivation ko promote karne ke liye.
6. aap low impact actively kar sakte hai like brisk walking, cycliy,aerobic, machines aur swimming ye sirf aapke calories burn nhi karte balki ye aapke heart ko healthy rakhti hai.
7. aap apne body require se hi workout choose kare kisi expert se salah le.
8. aap enough rest bhi le agar aap properly rest lenge to ye aapke body ke sufficient energy ko maintain karegi.aap sahi time pe soye aur sahi time lar uthe.ie chiz bhi bahut important hai.
Method two
1. aap juice cleanse diet kijiye.ye method aapko Hollywood diet bhi janane me help karegi.bahut se different tarah me juice available hai jise aap 2 din lar le sakte hai.juice row fruit aur vegetables se banati hai .ye aapke toxins ko aapke system se remove karti hai.ye aapko healthy rakhti hai aur aapke weight ko bhi lose karne me help karti hai.
2. aap sure rahe ki aapke juices Incorporated plenty hai.fruit juice me bahut hi sugar hoti hai.aap master cleanse consider kar sakte hai.ye short termdiet hai.
3. aap water diet try kare .is diet me 8 glass cold water involved hai .ye sirf water diet nhi hai.aapko continue healthy meal bhi leni hogi.
4. aap fasting diet bhi try kar sakte hai ye week me 2 din require hoti hai.aapko sirf 500 se 600 calorie khana chahiye.

Aap sath hi sath protein bhi le .
Is tarah se aap apna weigh jaldi lose kar sakte hai.

(Hindi) Good Health Ko Kaise Maintain Kare? 10 Steps Guide

Apne health ko kaise maintain kare?

Hum apne health ko utna important nhi dete hai. jab hum losing hona start karte hai . fir hume thik hone me bahut time lag jati hai. acha hoga agar healthy rahe . aapko kuch guidelines de rahe hai ye aapko physical mental aur emotional fit rakhe me help karegi.

Maintaining a Good Health

1. aap healthy diet lijiye aur fruit aur veggies khaye.healthy diet me pura vitamins aur nutrients le.bahut se aise fruit aur veggies aapke liye ache hote hai.aap kale,spinach,carrot ,celery,cranberry ,blueberry, aur pineapple add kar sakte hai.
2. aap lean meat add kijiye apne diet me.aur low fat dairy products aur whole grain khaye.jaise fruit aur veggies aapke liye ache hai ye bhi aapke liye ache hai.jab aap meat ,milk aur cheeses pasta ye saare chiz lene jate ho to dyaan rahe ki aap lean meat ,low fat dairy, aur whole grain pasta hi choose Karen.ise generally white meat bhi kehte hai.,aur low fat ko non fat aur brown pasta bhi kehte hai.
Aapko white grain really apne diet me rakhna chahiye.
3. junk food se bilkul dur rhe .agar package odds hai to ye aapke liye acha nhi hoga.package wali chizen bahut saalon tak pack ho sakti hai.ye aapke body ho harm kar sakti hai .agar aap package wali koi chiz kharidte hai to ye aapko sahi chiz dene ki guarantee nhi deti hai.
4. aap H2O pijiye.aap hydrated rahiye .agar aap hydrated rahenge to aapke body ke sare part healthy rahegi aapki skin, aapke hair aur nails aur aapke mind bhi achi rahegi. Aur aap apna weigh bhi lose kar sakte hai
5. aap din me thora thora kar ke pani piye.weigh lose karne ke piche pani bahut bada reason hai ye aapko full rakhta hai.par thanda pani pine se fat ko metabolism karti hai.thande pani pine se aapke 30% 10-40 minutes me metabolism karti hai.to àap apne workout ke sath icy rahe ye calorie ko jyada burn karti hai.
6. aap right way me khana banaye.cooking ek acha tarika hai aapke budget ,aapke skill ,aur waistline ke liye.aapko pta hoga ki aapko kitna khana hai aur kitna banana hai is tarah se aap apne hisab se ache se cook kar sakte hai.aap khane ko ache se pakaye.aap achi tarah ke oil ka use Karen. Jaise Olive aur softflower .ise jyada fat nhi hoti hai.aur same chize aap cheese butter aur spread ke sath kare.aap apne food ko fry Na kare.chicken aapke liye acha hai par ise fatty oil me fried na Karen.
Jyada namak ka use Na Karen apne khane me.

 ek American heart associations ne recommend ki hai ki aap ek din me 1500 mg namak hi le.

7. aap ache fats par concentrate kijiye fat humare hair shining aur healthy nails ke liye necessary hai.
8. aap fit rehne ke liye exercise Karen.ye ek acha tarika hai ki aap apne lifestyle me exercise ko include Karen.aapko ye active aur healthy rakhti hai.agar aap apna brain use nhi karenge to aap ise lose kar denge.aapko 5 km run karni chahiye. Aap kuch cardio aur strength building activity include kar sakte hai.

9. aap kam matra me alcohol lijiye.din me ek baar women ke liye aur 2 baar man ke liye.par iska matlab ye nhi ki aap week me 7 baar kare.1 aur 2 drink aapko healthy rakhegi par aap stupid decisions Na le .
10. smoking ko quite kar de aapko bhi pta hai ki smoking aapke health ke favor me nhi hoti hai .ye aapko harm kar sakti hai.aap immediately ise chor de.aap regular physical checkup ke liye jate rahe.
Aap fun karen kyunki aapko sare kaam Jack dull aur sad aur unhealthy bana deti hai.to aapki life kuch fun bhi chahati hai.àap baith kar kuch interesting Karen enjoyment ke liye.aap khud ko kuch time dijiye aur meditation kijiye book read kijiye ya dance kijiye.walk par jaiye.Jo aapko acha lage kijiye aur khud ko relish kare

Is tarah se aap healthy reh sakte hai aur apne life ko enjoy Kar sakte hai.

(Hindi) Fast Muscle Gain Kaise Karte hain ? Step Wise Guide

Muscles ko fast gain karne ke liye aapko basic strength training Start karne honge.aap ko different work kane honge aur aapko workout karne parenge. Aap High calories diet khaye aur protein fruit khaye.aur yaad rahe humesa hydrated rahe.

 

Part one
Muscles gain karne ke liye workout kijiye

  1. aap basic strength training se start kijiye. Aap apne major body parts par workout kare .aapko basic multijoin strength aur exercise se start karne chahiye.aapko jyada weight lift karne chahiye aur chest ke liye bench presses karni chahiye. Deltoids ke liye overheads presses karni chahiye. Ye aapko jyada heavy lift karne me help karegi. Ye exercise aapko fresh aur energy degi aur ye muscle growth ke liye bahut helpful hai.
  2. aap muscles ko building karne ke liye high intensity workout kare.light workout bahut lanba time le sakta hai.aap jyada weight lift kare correct form me aane ke liye. Apne limites test kare ki aap kitna weight aap lift kar sakte hai. Aapko 3-4 sets 8-12 reps ke sath karne chahiye bina weight ko niche rakhe.agar aap weight lower nhi kar sakte hai to generally 6-12 rep aapko ek sath karne chahiye muscle growth ke liye.
  3. agar aap 10 se jyada reps kar sakte hai bina burn ko feel kiye to aap aur weight add kar lijiye. aap weight lift quickly kare par lower slowly kare.
  4.  proper form use kare aap sare rep ko ache form me Karen. Aapko sare exercise ko full motion ke sath complete karne chahiye. Bina position ko change kiye.agar aap nhi kar sakte hai aap kam weight lift kar payenge. Jyadatar cases me aapko par aur arm se start karne honge.aap trainer le sath work kijiye kuch dino ke liye taki aap ache form me Sikh sake aur kuch different exercise Sikh sake.
  5. workout ke bich me rest kare.jitna workout karna important hai utna hi rest karna bhi almost important hai.aapki body time chahti hai muscle build karne ke liye bina calories ko burn kiye aap dusri activity kijiye.dorna aur cardio expercise bhi aapke muscle growth karne me help kar sakti hai.aap ache se soye taki aap agle workout ke liye fresh rahe.

Part two : Diet plan 

  1.  aap high calorie wale food khaye aap nutritious se calories le sakte hai ye sare food aapke body ko right kind denge aur aapke muscle ko bhi build karegi.
    Aap calorie rich protein dish khaye jaise streak ,roast beef,roasted chicken, salmon. Par acha hoga ki aap jyada quantity me Na khaye .aap sare vegetables aur fruit khaye ye aapko hydrated rakhne me help karti hai.
  2. aap jyada khaye jitna aap sochte hai.aapko jab bhi bhukh lage khaye. Aur stop kar de jab aap full ho gye ho to.isase aap apne muscle fast gain kar sakte hai.apne single meal ke sath eaxtrs serving jarur add kare aur jyada kare agar aap handle kar sakte hai

Ache muscle ke liye breakfast me oatmeal .four egg,do aur piece grilled ham ,Apple orange kela add kare aur lunch me chicken sandwich nuts khaye.
Aur dinner me steak ka bara piece le aur kuch protein le.
Aap 5 baar khana khaye wait mat kijiye agar aapka pet khane ke liye ready hai to.aap additional meals breakfast lunch Karen.

Take supplement
supplement lijiye par jyada mat lijiye protein milkshake aapke muscle build karne me help karta hai.par jyda nhi le ye aapke body ko harm kar sakta hai.aap isme kuch pani Mila kar drink kare.

Be Hydrated
hydrated rahe workout karna bahut hi hard hota hai muscle gain karne ke liye.ye aapko bahut jaldi dry kar deti hai.aap jaha bhi jaye apne sath water bottle le kar jaye.aapko 3 later pani par day pini chahiye. Workout karne ke baad extra pani piye.

Agar koi improvements nhi hua hai ye karne se to aap ise chor de aur agle week se kuch naya try kare

(Hindi) Six pack kaise banaye ? Puri Jaankari Step-Wise

Six pack ke liye aapko time aur patience rakhna hoga.aapko do chiize karna hoga aapko fat lose karna honge aur muscle banane honge. iske liye aapko dieting aur exercising consistently karna hoga.aapke pass bhi toned aur muscular abs ho sakte hai.par agar aapke fat over ke layer honge to ye nhi dikhenge.

Ye article aapki help karegi ki kaise aap in dono goals ko Pura kar sakte hai.

Six Pack Kaise Banaye

Part one-
Ab muscles banane ke liye

  1.  sit ups kijiye iske liye aap jamin par so let jaaye floor par ache se feet ho jaye knee ko upar kar lijiye aur hath ko chest ke upar cross kar lijiye. Aap kisi rakhe Jo aapko pakar sake taki aap ache se feet ho jaye.ab aap knee ke andar kuch heavy chiz ko rakh le.ab aap lifting kijiye apne lower back se shoulders ke niche tak.apne back ko straight rakhen. Agar aap ek baar kar lenge fir ye aapke liye bahut hi easy ho jayegi.
    Kuch aur bhi challenge add kijiye.koi incline bench le lijiye aur weighted sit ups kijiye
    Apne chest par weighton hold kijiye jab tak aap kar sakte hai.ye dhire dhire easy hote jayegi aur aap jyada se jyada weight hold karte jaye.
  2. crunches kijiye– jamin par let jayiye ( mat par ya bina mat ke)aap apne arm ko chest ke front par rakhe aur aapke hath thori se temples ko touch kar rhe ho apne knee ko band kar le apne shoulders ko khol le aap apne dominal muscle ko strict rakhe. Ye bahut important hai ki ye aap jamin par hi Karen. aap se jitna ho sakta hai piche ki taraf jor lagaye. ye movement aapko jaldi six pack abs develop to nahi karenge. lekin ye aapke abs ko flexible banati hai aur aapke shoulders ko banane me bhi help karti hai. jitni jaldi ho sake aap lifting  kare aor aap sans nose se le aor muh se bahar nikale.
    Jab aap lower back down kare to dhire dhire apne sans ko tab tak control kare jab tak ki aap apne naak se saans na chore .tab aap apne shoulders ko niche kar ke ground par touch Karen. aap apne head ko ground par touch Na hone den.
  3. legs lift Karen Jamin par let jaye apne pair ko straight kar le aur apne leg ko uper ki or straight lift kijiye.(apne knee ko band Na kare)aap use 90 degree angle me kare fir apne leg ko niche layiye ise repeat karte hai bina jamin me touch kiye.jyada challenge ke liye aap parallel bar use kijiye gym me
  4.  jackknife sit ups Karen Piche ke taraf se jamin par let jaye apne hand ko ground par place kar le balance ke liye ab apne knees ko ek sath khole aapke knees aur face ek sath imaginary line par mil rahe ho ise antim uchayi tak extend kare.aap apne knee ko kiss karne ke liye able ho .naturally aapke legs fold ho jayenge. Fir se aap apne hip ko feet kare jackknife ki tarah.fir se let jaye aur ise repeat Karen.dhire dhire apne hath ko put Karen aur groud par feet ho jaye. Aap weight place kare jitna aap handle kar sakte hai.
  5. butt ups try Karen – Aap push up position se start Karen apne elbow aur apne arms ke liye.aap apne elbow aur arm ko ground par rest de.dhire dhire ise glutes ko hawa me move kare jab tak possible hai.aapki body mountain ki tarah dikhegi.dhire dhire apne gultes ko nikhe kar ke starting position me le aaye.ise carefully Karen aur elbow aur hip ko jhukaye nhi.

Is tarah aap six pack gain kar sakte hai