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15 Minute Workout in Hindi: Fit Sharir Ke Liye Roj Kare

Aajkal samay ki kami ke karan log vyayam mai apna jyada samay nahi de pate hai, kyonki vyakti subah se uthkar apne rojmarra ke kam mai lag jata hai. Chahe wo school padne wala baccha ho, office jane wale vyakti ya ghar ko sambhalne wali mahila, sabhi ki rojana jindagi bahut bhagdour bhari hai.

Samay ki kami ke karan log vyayam jaisi mahatvapurn chij se samjhota kar lete hai. Kyonki log apni dincharya mai se kasarat karne ke liye 1 ghante ka samay bhi nahi nikal pate hai. Aur aajkal ke khapan bhi sahi nahi hai jisse kai log motape se grasit ho jate hai.

Lekin kya aap jante hai fit rehne ke liye aapko 1 ghanta dene ki jarurat nahi hai aapko sirf apne samay mai se 15 minute ka samay nikalna padega aur isse bhi aap fit ban sakte hai. Tatha fit rehne ke sath aap aakarsit bhi dikhenge to aaiye jane 15 Minute Workout in Hindi.
 

15 Minute Workout in Hindi: Sharir Ki Kasarat Kare

 
15 Minute Workout in Hindi
 

Jane 15 Minute mai Aap Kitni Calorie Burn Kar Sakte Hai?

 

Excercise Calorie Burns Time
Rassi Kudna 1000 Calorie/week 10 minute
Cycle Chalana 250 Calorie/day 15 minute
Doudna 50 Calorie/day 10 minute
Squats 115 Calorie/day 10 minute
Dumbbell 18 pounds/6 weeks 15 minute

 

Jane 15 Minute mai Kaise Rahe Fit?

Rassi Kudna- Jump Rope

Motapa dur karne ke liye rassi ek bahut accha upay hai, jab bhi aap rassi kudte hai, to ginati karte rehna chahiye. Isse aapko pata chalega ki aap kitni bar rassi kud chuke hai. Lekin dhyan rakhna chahiye ki bahut der tak tej gati se rassi na kude.

  • Rassi kudne wala Workout Routine sharir ko sahi aakar mai lane mai sahayak hai.
  • Vajan ko kam karne ke liye liye rojana 10 se 15 minute rassi kude.
  • Aisa karne se aapke sharir ki jami atirikt charbi bhi kam ho jayegi.
  • Pairo ki manspeshiya majboot banti hai aur hath pair toned hote hai.

 

Cycle Chalaye

Waise to cycle hum bachpan se chalate aa rahe hai, aur vyayam karne ka yeh ek bahut accha vikalp hai. Rojana cycle chalane se aapko kai fayde milte hai jisse aap fit aur sudhol bane reh sakte hai.

  • Cycle chalane se aapki janghe majboot banti hai.
  • Iske alawa cycle chalane se fefde majboot bante hai.
  • Rojana kuch kilometer tak cycle chalana se charbi kam ho jati hai.
  • Cycle chalane mai kasfi jor lagta hai jisse aspka stamina badta hai.
  • Yadi aapko dil se judi koi bimari hai to cycle chalana aapke liye kafi faydemand hoga.
  • Yeh ghutno ke dard ke liye bhi ek accha vyayam hai jisse guthne ka dard kam ho jata hai.

 

Jogging- Doud Kar Sehat Banaye

Yadi aap vajan kam karna chahte hai to rojana doud lagaye, isse acchi matra mai calorie burn hoti hai, tatha aap khud ko urjavan mehsus karte hai. Subah subah doudne se sharir ko shudhh oxygen bhi mil jati hai.

  • Doudne par budhapa jaldi nahi aata hai.
  • Aapka dil se judi bimari hone ki sambhavna kam ho jati hai.
  • Doudne par fefde durusat ho jate hai, tatha aapka pet sahi rahta hai.
  • Rojana doudne se aapka tanav dur hoga aur mood bhi accha rahega.
  • Aap rojana kuch kilomiter doudenge to aapke sharir mai jama atirikt charbi ghat jayegi.

 

Squats- Uthak Bethak 

Squats vajan kam karne ke liye sabse powerful kasrat hai. Yeh na sirf pairo ki atirikat charbi kam karti hai, balki isse pure sharir ki kasrat ho jati hai. Kyonki yeh sharir ke har hisse par kam karti hai.

  • Iss vyayam ko karne se growth hormone badte hai.
  • Iss vyayam se aapke pet ki charbi jaldi khatam ho jati hai.
  • Yeh sharir mai rakt sanchar ko sucharu rup se badata hai.
  • Yeh exercise manspeshiyo ko growth ko badati hai aur unhe majboot banati hai.

 

Dumbbell Se Kare Vyayam

Dumbbell, vyayaym karne ka bahut accha sadhan hai, jo sharir ke har hisse ko majboot banane ka kaam karta hai.  Yadi aap 15 minute vyayam karte hai to  isme dumbbell ko jarur shamil kare. Isse aapki acchi khasi body ban jayegi.

  • Fifteen Minute Workout aapke sharir aakarshit aur sudhol banta hai.
  • Apni shamta anusaar iska vajan uthakar vyayam kare.
  • Jab aap isse vyayam karte hai to aapki pet tatha kamar ki charbi kam hone lagti hai.
  • Dumbbell se vyayam karne par chhati, kandhe aur dole ki muscles ko aasani se banaya ja sakta hai.

 
Upar aapne jana 15 Minute Workout in Hindi. Inn vyayam ko karne ke liye aapke subah ke vyast samay mai se kuch samay nikalna aapke swasthya ke liye kafi faydemand hoga. Vyayam karne se kai tarah ki bimariyo se bhi aap dur rehte hai.