Exercises for Back Fat: Kamar Ki Charbi Dur Karne Ke Upay

Published October 8, 2015 · Updated February 27, 2018

Aaj ke wakt mai purush ho ya mahila har koi fit dikhna chahta hai. Fit dikhne ke liye log jim jate hai, yoga karte hai aur kai tarike apnate hai. Aajkal ki computer wali jobs ke chalte, log din bhar baith kar kam karte hai, aese mai sharir par charbi jamna behad aam baat hai. Lekin sabse jyada kisi hisse par charbi jamti hai to wo he kamar.

Badhti hui kamar ki charbi aajkal kai ladke aur ladkiyon ki chinta ka vishay ban chuki hai. Iske wajah se unka sharir behad anaakarshak lagta hai. Aur pareshani wali baat to yeh hai ki isse picha chutana bhi behad muskil hai.

Lekin aapko ghabrane ki jarurat nahi hai. Yaha ham aapko kuch aese vyayamo ke bare mai bataenge, jisse aap iss atirikt charbi ko dur kar sakte hai aur charhari kamar paa sakte hai. To aaiye Jane Exercises for Back Fat.

Exercises to Reduce Back Fat Se Kare Kamar ki Charbi Dur

Pull-Up Vyayam

Pull-Up vyayam back fat ko kam karne ke liye bahut hi faydemand hai. Ise karne ke liye aapko kisi gym jane ki jarurat bhi nahi hai, ise aap apne ghar par bhi kar sakte hai. Yeh vyayam kamar ke sath pet ki bhi charbi kam karne mai sahayak hota hai.

Push-Up Kare

Push-Up ko karne ke liye apne dono hatho ko jamin par sidha rakhte hai. Uske baad dono hatho ko dhire dhire niche ki taraf iss tarah se khinchte hai jisse hamara pet, kamar, sar aur pair sab 180 degree ka kone banaye. Iss mudra mai kam se kam 3 second tak rehte hai aur fir dhire dhire apni isthiti mai vapas aate hai. Iss vyayam ko din mai 15-20 bar tak dohrane se iska laabh dikhayi dene lagta hai.

Rojana Paidal Chale (Walking)

Paidal chalna hamari fitness ke sath-sath hamare swasth ke liye bhi behad labhkari hota hai. Rojana paidal chalne se hamare kulhe aur pet ka fat kam ho jata hai. Rojana 45 se 50 minute tak paidal chalna vasa ko kam karta hai. Sharir se atirikt charbi aur calorie ko jalane ke liye paidal chalne ki gati ko tej rakhna chahiye. Jyada tej gati se chalne se calorie adhik jalti hai aur pratirodhak tantra badhta hai.

Tairna (Swimming)

Tairna kamar aur jaanghon ki charbi ko kam karne ka sabse achha vyayam mana jata hai. Hame rojana niyamit roop se 30 minute tairna chahiye jisse ham apne sharir ki atirikt charbi ko kam kar sakte hai.

Rojana Cycle Chalaye (Cycling)

Cycle chalane se ham apne jaanghon, pairo, kamar aur pet, yane kipure sharir ki atirikt charbi ko kam kar sakte hai. Rojana 45 minut ki cycling karne se sharir se ham 300 calorie tak ka vasa kam kar sakte hai. Iss vyayam ko aap gym mai jakar bhi kar sakte hai.

Kick-Boxing

Kick-Boxing karne se sharir ke sabhi hisso ki achhi tarah se kasarat ho jati hai. Side kick, back kick aur front kick se ham apne pet, jaangho aur kulho ki atirikt charbi ko ghata sakte hai. Iss vyayam ko yadi mahilaye rojana 45 minut tak kare to 500 calorie vasa ko kam kar sakti hai.

Squat Vyayam Karne

Squat vyayam ek saral vyayam hota hai. Ise karne ke liye sabse pehle aap sidhe khade rahiye aur apne hatho ko bhi uper ki tarah sidha rakhiye. Fir dhire dhire niche ki taraf apne ghutno ko modiye aur fir apni pehle wali sthiti mai vapas aa jaiye. Aisa karne se aap apne kulhe aur kamar dono ki badhi hui charbi ko kam kar sakte hai.

Cardio

Yeh vyayam sharir ke atirikt vasa ko kam karne mai madad karta hai. Yeh metabolism ko niyantrit kar sharir se calorie ki adhiktam matra ko jalane mai bhi sahayak hota hai. Isko karne se hamari haddiyan bhi majbut hoti hai.

Wall Slides Exercise

Yeh exercise bahut hi sadharan hai. Jise aap apne ghar par bhi kar sakte hai. Iske liye aap apne ghar ki kisi bhi deewar se satkar sidha khada ho jaiye aur hatho ko bhi sidha rakhiye. Fir apne ghutno ko iss tarah se modiye jaise aap kisi kursi par baithne ka prayas kar rahe hai aur baithe hai.

Iss awastha mai apne aap ko 30 se 60 second tak mode rahiye aur apni peeth ko deewaro se sata hi rehne de aur hatho ko sidha rakhe. Yeh vyayam na keval aapke kamar ki charbi ko dur karta hai balki yeh pair aur jaanghon ki maspeshiyon ko bhi majbut banata hai.