Aajkal har koi apne aap ko fit rakhna chahta hai. Fit rehne ke liye log kai prakar ke tarike apnate hai. Fit aur attractive dikhne ke liye hamare sharir ke teen ango jaise hipps, pet aur jangh ka sudhoul rehna jaruri hai. Darahsal motape ka asar inn teen ango par sabse jyada padhta hai.
Motape se bachne ke liye log dieting karte hai. Isse we log duble to ho jate hai lekin ek bar khana kam karne ke bad jab wo log dobara adhik khana khate hai to unka pet doguni gati se badhne lagta hai. Isliye kabhi bhi yeh nahi sochna chahiye ki khana kam karne se hamare pet ya sharir ki charbi kam hoti hai.
Pet ki charbi ko kam karne ke liye hame apne aaharo mai fiber ko shamil karna chahiye. Fiber sharir mai mojud fat ko galane aur calorie ko kam karne mai madad karta hai. Iske alava kuch asardayak vyayam bhi hote hai jinhe apni dincharya mai shamil karne se apne badhe huye pet ko kam kiya ja sakta hai.
Vyayam ke dwara na keval ham apne pet ki badhi hui charbi ko kam kar sakte hai balki apne sharir ko bhi swasth aur tarotaja kar sakte hai. Iske liye hame koun-koun se vyayam karna chahiye? Janne ke liye yaha padhe Exercise to Reduce Belly Fat in Hindi.
Exercise to Reduce Belly Fat in Hindi: Inn Vyayamo Se Ghataye Pet Ki Charbi
Sharir ke hormones mai badlav, genetic motapa ya fir aniymit aur auchit khanpan ki wajeh se bhi pet ki charbi moti ho jati hai. Vyayamo ke dwara charbi ko kam kiya ja sakta hai. To aaiye jane exercise to lose belly fat.
Paidal Chala Ya Dorna
Yadi aap koi bhi kadi exercise nahi kar sakte hai to rojana paidal chalkar bhi aap apne pet ke extra fat ko kam kar sakte hai. Rojana paidal chalne ya fir dorne se apne sharir se atirikt calorie ko jalaya ja sakta hai aur fat ka percentage kam kiya ja sakta hai. Ise karne ka ek fayda yeh hai ki, aapko ab pet kam karne ke liye na gym jane ki jarurat hogi aur na hi gym mai paise dene ki. Iss vyayam ko aap rojana subah aur sham ko kar sakte hai.
Crunches
Pet ke vasa ko kam karne ke liye crunches sabse accha aur asardarak vyayam hai. Ise nimn prakar se kiya jata hai. Sabse pehle jamin par apni peeth ke bal let jaye. Ab apne dono pairo ko upar iss tarah se kare ki aapke pair aur kamar ke upar ka bhag 90 degree ka kon banaye. Iske bad apne sar ke niche dono hatho ko rakhe. Fir gehri saans lete huye apni upar ki body ko thoda uthane ka prayas kare aur jab saans chhode to body ko niche le laye. Din mai kam se kam 10 bar iss vyayam ko jarur kare.
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Vertical Leg Crunches
Vertical Leg Crunches ko karne ke liye sabse pehle farsh par let jaye aur pairo ko upar uthakar pairo aur sharir ke upari bhago ke bich 90 degree ka kon banaye. Iss vyayam ko crunches ki tarah hi kiya jata hai lekin isme dono pairo ko seedhe rakhna padta hai. Isse abs aur pet ki maspeshiyo mai khinchav aata hai jisse pet ki charbi kam hoti hone lagti hai.
Bicycle Exercise – Cycle Chalaye
Iss vyayam ko karne se pet ki naso mai khichav aata hai aur badhi hui charbi kam ho jati hai. Ise karne ke liye sabse pehle farsh par let jaye. Apne dono pairo ko upar kare aur haatho ko sar ke niche rakhe. Ab apne daye pairo ko ghutne se mode aur baye kandhe tak laye iss avastha mai daye pair bilkul sidha rahega. Ise karne ke bad ab daye pair ko baye kandhe ke paas laye aur baye pair ko sidha rakhe. Iss vyayam ko kam se kam 10 bar dohraye.
Rolling Plank Exercise
Iss vayyam ko karne ke liye pet ke bal farsh par let jaye. Iske bad apne hath ki kohni aur pair ki ungaliyo ke sahare pure sharir ko upar ki or uthaye. Iss avastha mai 30 second tak rahe . Fir 5 second tak aaram karne ke bad fir se iss vayyam ko dohraye.
Bending Side to Side – Dono Taraf Jukhe
Iss vyayam ko karne ke liye sabse pehle ek sthan par khade ho jaye. Fir apne sar ke upar hatho ko uthaye. Ab apne sharir ko daye taraf jhukaye aur 15 second tak usi awastha mai rahe. Uske bad vapas pehle ki avastha mai aa jaye fir apne sharir ko 15 second tak baye taraf jhukaye. Iss vayyam ko kam se kam 10 bar jaruru kare.
Upar aapne jana Exercise to Reduce Belly Fat in Hindi. Yadi aap bhi apne pet ki badhi hui charbi se pareshan hai to upar diye gaye vyayamo ka sahara le aur dikhe slim aur Physically Fit.