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Cellulite ko Kam Karne ke Liye Yeh Aasan Vyayam

Sharir ke nichle hisse mai jama cellulite ek prakar ka atirikt fat hi hai, iske karan twacha dhili pad jati hai, ispr kabu pane ke liye vyayam ke saath-satah poshtik diet ka sahara liya jata hai. To aaiye jante hai ise kam karne ke liye kuch aasan vyayam.

Aniyamit dincharya aur ghanto baithkar kaam karne se humare pet, kulho aur jangho ke aaspaas cellulite yani atirikt charbi jama ho jati hai. Swasth khaan-paan ke saath-saath agar kewal 20 minutes iske liye diye jaye to yeh aasani se kam ki ja sakti hai. Weight Loss Tips in Hindi ki bhi madad se aap apni atirikt charbi ko kam kar sakte hai.

Ise kam karne ke liye week mai 3 din kewal 20 minutes ka samay nikaliye. Agar lagatar 8 week tak aap iska anusaran karege to sharir ke nichle hisse mai cellulite ko kabu mai jarur kar payege.

Yeh ke prakar ki stithi hai jo uttarko ke saath humari twacha se judi hoti hai. Yeh ek prakar ka fat hai jo mahilao ke sharir ke nichle hisse yani kulho, jangho aur kamar par jama hota hai. Umra badhne ke saath jese-jese humari twacha moti hoti jati hai yeh samasya aur bhi badhti jati hai. Uttarko mai badlav ke samay yeh samasya adhik hoti hai. Iske falswarup twacha mai dhilpan aa jata hai.

Cellulite ke Liye Aasan Vyayam: Kare Atirikt Fat ko Kam

Aage hum aapko batane ja rahe hai 3 tarike jinka anusaran aapko atirikt charbi kam karne ke liye karna hai. Isme kewal 20 minutes ka vyayam hai jise week mai kewal 3 din hi karna hai. Ise ajmane ke kuch dino ke baad sharir ke nichle hisse se Cellulite gayab ho jayega. To aaiye jante hai iske bare mai puri jankari yaha par:-

Cellulite ko Kam Karne ke Vyayam

  • Step 1:-

Ise shuru karne se pehle cardio warm-up kijiye. Warm up ke liye 2 minute tak cycle chala sakte hai, sidhiya utar aur chad sakte hai ya anya tarika bhi ajma sakte hai. Warm up karne ke baad aage ke 8 minutes ke vyayam ke liye aapko tayar hona padega.

  • Step 2:-

Iske liye jo-jo vyayam karne ke liye kahe gaye hai unko ek-ek set 10-15 baar dohraye. Apni kshamta ke anusaar aa dombbell ka vajan rakh sakte hai. Mashpeshiyo ko thakan dene ke liye jaruri hai ki aap thoda adhik vajan wale dumble ka prayog kare. Dumbbell ko uppar tezi se uthaye aur niche aaram se laye.

  • Step 3:-

Work out ke bich mai mashpeshiyo ka khichav karna bhi bahut jaruri hai, isse aapki kshamta badh jati hai. Pratyek workout ke baad mashpehsiyo ke khichav ke liye 20 second ka samay dijiye. Aisa karne se aapke sharir ki kshamta 20% tak badh jati hai.

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  • Dumbbell Squat:-

Yeh samanya squat ki tarah nahi hai, kyuki isme squat karte waqt apne haato mai dumbbell lena hoga. Ise karne ke liye sidhe khade ho jaye, dono haato mai dembbell lijiye. Piche kursi rakh lijiye jisse aap adhik jhuk na paye aur na hi aapka ghutna mudkar pair ke angutho ke aage ja paye. Ab apni kamar ko sidhi aur samne dekhte huye niche ki taraf jhuke, jese hi kursi chune ka ahsaas oh upar ki taraf jaye. Iss kriya ko 10-15 baar dohraye. Ab pair ki mashpeshiyo ka khichav karne ke liye pith ke bal let jaye aur toliye ko pair mai fasakar pairo ko upar ki taraf le jakar sine ke paas late huye khichav kare.

  • Lunge:-

Ise karne ke liye dono haato mai dumbbell le le, ab dahine pair ko aage ki taraf le jaye, phir samne ki taraf dekhte huye aur kamar ko sidha rakhte huye baye pair ko mode, iss stithi mai aane ke baad dahina pair 90 degree tak muda hona chahiye, phir samanya stithi mai aaye. Yahi kriya baye pair se bhi dohraye. Ab mashpeshiyo ke khichav ke liye kursi ka sahara lekar khadi ho jaye, phir dahina pair ko piche ki taraf uthate huye haato se sahara dekar kulho tak laye. Yahi kriya dusre pair se bhi dohraye.

  • Advanced Step-Up:-

Ise karne ke liye thodi uchai wali (8 inch se lekar 1 feet tak) jagah ki avashyakta hoti hai, iske liye aap sidhiyo ka prayog kar sakti hai. Dono haato mai dumbbell lekar sidhe khadi ho jaye, phir dahine pair aur uchai wali jagah par le jaye aur phir dono pairo ko usspar rakhe, phir niche aaye. Ab yahi baye pair se bhi dohraye, ise 10-15 baar kijiye. Mashpeshiyo ke khichav ke liye jamin par let jaye, phir baye pair ko modkar sine ke paas haato ke sahare se jaye, yahi kriya dahine pair se bhi dohraye.

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  • Scissors Press:-

Ise karne se pehle apni jangho ko ek patte se bandh le, dono pairo ke bich mai ek fete ki jagah honi chahiye. Phir chatai par pith ke bal let jaye, dono pair ko 90 degree ka kon banate huye upar le jaye, dono haath jamin par hone chahiye. Ab dono pairo ko kaichi ki tarah chalaye. Iss kriya ko 10-15 baar dohraye. Ab mashpeshiyo mai khichav ke loye baye pair ko 90 degree tak mode, pair ko ghutne se bhi mode, dahine pair ko modte huye baye pair mai lagaye. Phir baye pair ko haato ka sahara dekar sine ki taraf le jaye, yahi kriya dahine pair se bhi dohraye.

  • Inner Thigh Squeeze:-

Iske liye ek badi baal le, phir jamin par pith ke bal letkar dono pairo ko upar ki taraf uthaye, ab apne dono jangho ke bich baal ko fasaye. Isse haato se pairo ko bilkul bhi sahara na de, dono haath jamin par sharir ka santulan banane ke liye prayog kare. Ab dono pairo se baal ko dabaye, baal dabane ke baad 3 second tak ruke, phir samanya stithi mai aakar baal ko dabaye. Mashpehsiyo ke khichav ke liye jamin par dono pairo ko kholkar baith jaye, pairo ko modte huye dono pairo ke talve ko sata le. Haato ko jangho par rakhe aur pairo ko uppar niche kare.

Upar aapne jane cellulite ko kam karne ke liye aasan vyayam. Inn upay ki madad se aap atirikt charbi ko kam kar sakte hai aur fit dikh sakte hai.