Ghar Par Bina Kisi Equipment Ke Workout kaise kare
Duniya Me Bahut Saare Aise Log Hai Jo Gym jana nhi chahate wo ghar par hi bina kisi equipment ke exercise karke apne ap ko fit aur health rakhna chahte hai bahut saare log daily gym jaana pasand nhi karte hai wo log Ghar par hi workout karke apne aap ko fit aur healthy rakhna chahte hai aur wo google se puchte rhte hai ki Full body workout at home without equipment Ye Daily Log Search Karte Hai.
Toh aaj ka hamara topic hi ye hai Full body workout at home without equipment Ki Kaise Kare Roj Bina Kisi equipment ke ghar par exercise.
Is article me main aapke liye laaya hu bahut aasaan workouts jo aap daily kar skte hai 30 se 50 minutes ke under hi aur apne aap ko fit aur health bana sakte hai
1. Full body workout at home without equipment Iske Liye Aapko Kisi Heavy Dumbbell Ki Koi Jarur Nhi Hai
Jaise aapke tarah main bhi ghar par hi exercise karne ke baare me sochta hu aur ghar par hi min exercise karta hu toh aapko bhi wo tips de deta hu aap kaise kar sakte hain.
Exercise karne se pahle tum warm up karo 15 se 20 second warm up karo jaise tum jab exercise karne jaaoge tab tumhara blood circulation active ho jaayega jisse tum aache se exercise kar paoge aur aapko iska fayda milega
1. Eet Uthao
Aap jaise gym me dumbbell uthate ho na waise hi eet ko uthana hai isme ek intresting point bhi hai aap pahli baar eat Uthao ge na ghar par ek eet uthana alag hota hai aur main jaise bata raha hu wo alag hai.
Jaise ap gym me kaise dumbbell uthate ho waise hi aapko ghar par bhi eet uthana hai aap daily isko 30 × 30 Karo Mera kahne ka matlab ye hi ki aap 30 se 35 baar daily eet Uthao aap 15 se 22 ke bich me aapka haath isa dard karega ki aap eet Uthao ge lekin aapse eet jaldi uthega nhi samjhe jaise dumbbell uthate ho na waise hi aapko eet bhi uthane hai tab dekhna aapko ye 1 eet hi kitna heavy lagega uthane me aap 15 se 20 baar se jyda uthata nhi Paaoge ghar par exercise karna hai toh ye exercise karna mat bhulna aapko bahut maaja aayega yakin maano
I
Ab jaan lete hai isko karne se kya fyda hoga.
1. Isko karne se aapke haath majbut hoga jisse aap heavy se heavy chizo ko aaraam se utha Paaoge
2. Biceps ko majbut karega,aapke biceps agar nhi baje hai toh unko banayega samjhe aapka biceps banayega ye exercise, biceps majbut karega,haath ko bhi majbut karega saath me agar aap heavy samaan nhi utha paate ho toh wo bhi utha Paaoge.
Toh samjhe aapko ye sochna nhi padega ki biceps kaise banaye ya biceps ko majbut kaise kare ghar pe ye exercise aapko allrounder performance deta hai karo baara maaja aayega aapko 30 baar karo roj ka jyda nhi itna hi kaafi hai suru me aapke liye.
2. Squats Karo Daily
Squats Karne Se Aapko Bahut saare Fyde Milte Hai.
Squats Karne Se kya hota hai kaise karte hai ye sab baate dhyan se samjho
Dekho squats ek compound exercises hai jo ek saath bahut saare muscles ko active karta hai jaise me aapke थाइज, हिप्स, ग्लूट्स, काफ्स aur core muscles isee sahi tarike se karne se na केवल aapka body shape milta hai balki aapko takat aur balance bhi behtar hota hai
Ab samjho squats karne ke fayde
1. Muscles strength Aur टोनिंग Ko Improve Karta Hai
1. मसल्स स्ट्रेंथ और टोनिंग
Thie se hamstring aur glutes ki muscles ko majbut karta hai
Legs ka shape aacha banata hai aur fat kam karta hai
2. Ye aapke fat burning aur weight loss me madad karta hai
1 squats ka sets se aapke kai muscles acti6hota hai jisse aapke calories burn karti hai
मेटाबॉलिज्म ka rate badhata hai jisse aapka weight kam karne me aapko madad milti hai
3. Balance aur फ्लेक्सिबिलिटी
Squats Karne Se aapke joints Majbut hote hai jisse aapke balance behtar hota hai
Hips aur lower back ki फ्लेक्सिबिलिटी ko badhti hai
4. Squats aapke Core muscles ko majbut karti hai
Abs aur lower back ki muscles tight aur majbut hoti hai
Pet ki charbi kam karne me madad karta hai
5. Squats aapke Hadiya aur joints ko majbut karne me madad karta hai
Squats Karne Se aapke bone डेंसिटी badhti hai jisse aapke Hadiya majbut hoti hai
घुटनों और टखनों me स्टेबिलिटी laati hai
6. एथलेटिक परफॉर्मेंस में सुधार laata hai.
Running, jumping, aur अन्य khelo me aapke performance behtar karti hai squats se aapko bahut saare fayde milte hai.
Suruwaati लोगों ke liye tips
Roj 10 - 15 squats karne se suru kar sakte ho
Roj ke 7 se 10 Squats karne me hi aapki haalat Kharab ho Jaayegi isliye aap suru me Squats dhire dhire karo aur 7 se 10 hi kar ya 15 bhi kar sakte ho agar aap kar sakte ho toh aur jab aap karne squats karne Lago tab aapka experience badh Jaaye to aap squats Jyada kar sakte ho matlab 20 bhi kar sakte ho
पीठ सीधी rakho और घुटने पंजों से आगे nhi jana chahiye tab aap aache se squats kar sakte ho
Ab To Tum samajh Gaye hoge na ki squats karne se aapko kitne sare fayde milte Hain Dekho squats Mein na aapko bahut sare fayde milte Hain yah aapke core muscles ko bhi majbut karta hai aapke abs Banane mein bhi madad Karta Hai yah aapke liye Samjho Na all rounder Ki tarah kam Karta aapke legs Bhi majbut Karega ghutne Bhi majbut Karega aapka core muscles bhi majbut Karega saath me aapka fat burn karne mein bhi madad karta hai mere bhai toh ab samajhe gaye Ho Gaye ki aapko kitne fayde milte hai shuru Mein squats kam karo Uske baad Agar aapko lagta hai ki aap Jyada kar sakte ho to aap bad Mein isko धीरे-धीरे badha sakte ho
Shuru Mein Main aapko kahunga roj ka 5 se 10 hi karo subah Mein karo bahut jyada aapko achcha lagega aur aap धीरे-धीरे mahsus Karoge na ki aapka stamina bhi badh Raha Hai धीरे-धीरे
Isko 1 week me kitna kare
Aap isko aise karne day by day 👇
Monday - 10
Tuesday - 15
Wednesday - 16
Thursday - 17
Friday - rest
Saturday - 20
Sunday - 20 /Rest
3. daily Push -Ups Karo
Jab maine exercise karna gaya suru me aur push ups kiya tha na tab main 2 se jyda nhi kar paa Raha tha roj ka kyoki main kar hi nhi paa Raha tha kyuko aap jab push ups karte ho uper niche karte ho na toh main jab uper se niche jaata tha na toh upper nhi aa paata hai 2 se 3 se jayda nhi hota hai per धीरे-धीरे main daily ka 2 3 2 3 aise hi Karta Tha Uske bad naam mera experience bada to main 10-15 bhi daily ka Karne Laga to kahane Ka matlab Hai Dekho agar aap beginer ho pahli bar kar rahe ho to Mere kahane ka matlab aap pahli bar kam karo kyunki Ek bag sochogi Ki Ek Hi Din Mein Jab pahle hi shuru Karoge aur sochogi ki push ups Ek Hi Din Mein Maar Lun 20 To Aisa Nahin Hoga isliye pahli bar kar rahe ho toh kam se shuru karo aur jab धीरे-धीरे Karne Laga Aadat Pad Jaaye tab aap isko badhao tab aap sab kar paoge acche se isliye push ups karna bhi bahut jaruri hai yah aapke body ko bahut majbut karta hai
ab Iske benefits ko Jaan lete Hain kya fayda hota hai push ups karne se?
Push ups ke fayde?
Push ups 1 body weight exercise hai jo bina kisi uppkaran ke kiya jata hai aur puri upperi body ko majbut banati hai
Ab kuch fayde:-👇
1. Chest aur shoulder muscles ko majbut karti hai
Push ups chest aur shoulder ko tone aur strong banate hai
Upperi body ka shape behtar karta hai
2. बाहों Aur ट्राइसेप्स ko takat milti hai
Haato ki muscles ko majbut hoti hai aur बाजुओं ka fat kam karne me madad karta hai
ट्राइसेप्स aur biceps me डिफिनिशन aati hai
3. Core muscles ko active karta hai
Push ups karte time aapke pet aur lower back ki muscles kaam karti hai
Isse abs majbut hoti hai aur pet ki charbi kam karne me madad karti hai
4. मेटाबॉलिज्म aur fat burn badhta hai
Push ups karne se aapka hurt rate badhta hai aur calories burn karne me madad karta hai
Wazan ghatane aur body ko tone me bahut madadgaar hota hai
5. Hadiyo aur जोड़ों ko majbut karta hai
Push ups body weight ko support karne ki वजह से हड्डियों ki डेंसिटी badatha hai
Joints Majbut karta hai aur kaas kar कंधे और कोहनी ko majbut karta hai
6. Push ups aapke Stamina aur सहनशक्ति ko badhati hai
Niyamit push ups karne se aapke takat aur सहनशक्ति aur balance me सुधार hota hai
Khelo aur roj marga ki गतिविधियों में प्रदर्शन behtar hota hai
Ab baat karte hai ki isko suru kaise kare roj aksie kare?
Suruwaat me aap roj ke 5 se 8 push ups karo
Phir jab aapko thoda expression ho jaaye tab aap roj ke 15 se 20 push ups karo
Aise hi dheere dheere aap push ups karo aapke iske bahut saare fayde milega
Samjhe na aap daily push ups karne se kitne fayde milega
Roj planks karo
Ab jaan lete hai planks kaise kare
Planks कैसे करें ye samajh lo ?
1. Suruwaat me push ups position me ho jaao
Dono haatho ko kandho ke thik niche rakho
Legs sidhe rakho aur pura body sidhi rekha me hona chahiye
2. Kohni aur weight daalo
Kahaniyan ko jamin par Rekha aur haatho ki sidha aage ki aur ya ek dusre me lock karlo
Phir सिर से एड़ी tak sidhi line me bane raho
3. Core muscles ko tight rakho
Pet under ki aur khicho aur hips ko jhukaane ya upper uthne na do
4. सांस को नियंत्रित मे रखें
Normal, ब्रीदिंग करें सांस को रोकना नहीं है
5. Time
Suru me aap log 30 se 50 second se suru karo
Dheere dheere 1 se 2 minutes Tak hold karo
Planks karne ke fayde kya hai ye jaanlo
1. Core muscles majbut karta hai
Abs ,lower back aur ऑब्लिक मसल्स tone hoti hai
Pet ki charbi kam karne me madad karta hai
2. Body posture sudharta hai
रीढ़ की हड्डी को सपोर्ट Deta है और झुकने की आदत कम होती है।
3. Balance aur स्थिरता badhti hai
एथलेटिक परफॉर्मेंस में सुधार लाता है।
4. पीठ दर्द में राहत Deta hai
लोअर बैक मसल्स को मजबूत करके और दर्द कम करता है।
5. मेटाबॉलिज्म को बूस्ट करता है
कैलोरी बर्न करता है और वजन घटाने में भी मदद करता है।
Bas yahi daily ke kuch exercises hai jo karke aap apne aap ko fit rakh sakte ho aur health ban sakte ho daily yehi 4 se 5 exercises hai karo health raho
Written by sumit Pandey
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