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Female Fitness Workout: Aakarshak aur Majboot Sharir Ke Liye

Aajkal mahilaye kisi bhi chiz mai piche nahi hai. Ab ghar mai hi nahi mahilaye bahar ke kshetra mai bhi accha pradarshan kar rahi hai. Kaam, khel khud, technology sabhi mai mahilaye avval ban rahi hai to.  To bhala fitness mai we piche kaise reh sakti hai?

Aajkal purush hi nahi balki mahilaye bhi apni fitness ko lekar kafi conscious ho gayi hai. Wo jamana gaya jab nahilao ko gol mol face pasand aata tha. Ab sab fit and toned sharir rakhna pasand karti hai.

Kya aap bhi ek mahila hai aur khud ko fit banana chahti hai? lekin samjh nahi aa raha ki shuruwat kaha se ki jaye. To pareshan mat hoiye ham aaj ke lekh mai aapko Female Fitness Workout ke bare mai bata rahe hai.

Yaha bataye gaye vyayam aapke figure ko aakarshak banane mai madad karenge. Jiske bad aapko umar ka bahana nahi karna padhega aur aap khulkar apne pasandida kapde pehan payengi.
 

Female Fitness Workout: Sharir ko Fit aur Lachila Banaye

 
Female Fitness Workout
 

Workout 1: Pushup

Bahut se logo ko alag alag vyayam karna accha nahi lagta unhe lagta hai ki kash ek hi aesa vyayam ho jo unke pure sharir par kaam kare. Yadi aap bhi kuch aesa hi sochte hai to pushup aapki madad kar sakta hai. Yeh aapke latke hue chest ko bhi tight karta hai.
 

Pushup Kaise Kare?

  • Pushup karne ke liye chitra mai bataye anusar stithi mai aa jaye.
  • Apne pairo ko paas paas rakhe aur hatho ko kandho ke samantar rakhe.
  • Ab apne sharir ko niche ki taraf kare, jab tak aapka chest jamin se na chhu jaye.
  • Aapko jhatke se niche nahi aana hai, ekdum softly aesa karna hai.
  • Gardan se lekar pair tak aapka sharir ekdum sidha rehna chaiye. Pith mai na hi kubbat nikalna chahiye aur na hi gadhha padhna chahiye.
  • Ab wapis upar ki taraf chale jaye, aap upar thodi teji se ja sakti hai.
  • Yadi aapko ise karne mai kathinai mehsus ho rahi hai to ise ekdum se naa kare. Dhire dhire aapko ise karne ki aadat ho jayegi.

 
pushup-female-fitness
 

Workout 2: Setu Bandhasana(Bridge Pose)

Bridge Pose mahilao ke liye bahut faydemand hai. Kyoki mahilao ko hamesha peeth aur kamar dard ki shikayat rehti hai. Bridge Pose ka abhyas karne se peeth aur kamar dard se chutkara milta hai. Isse aapko aakarshak waist milti hai. Yeh pet ki charbi ko kam karta hai. Sath hi ise karne se masik dharm se judi samasyae bhi dur hoti hai. Isliye yeh Best Workouts for Women hai.
 

Setu Bandhasana Kaise Kare?

  • Setu Bandhasana karne ke liye sabse pehle kisi samtal jagah aasan bichakar peeth ke bal let jaye.
  • Ab apne guthno ko modkar, guthne aur pair ek sidh mai kar le.
  • Aur hatho ke talvo ko jamin ke taraf karke, kamar ke samanantar sidha kar le.
  • Aap yadi chahe to apne hatho se aedi ko bhi pakad sakte hai.
  • Ab saans lete huye dhire dhire apne peeth ko upar ki aur uthaye aur kandho ko andar ki aur le.
  • Apne chehre ki thuddi ko apne chati se lagaye. Apne sharir ka vajan hath, pair aur kandho par de.
  • Kshamta anusar isi stithi mai bane rahe aur saas ko rok kar rakhe.
  • Ab saas chodte huye dhire dhire niche ki aur aa jaye.
  • Shuruwat mai iss kram ko aap 2 bar se lekar 5 bar tak dohra sakte hai.

 
bridge-pose-female-fitness
 

Workout 3: Deadlift

Yadi aapne deadlift ko apne workout mai abhi tak shamil nahi kiya hai to ise jarur kijiye. Bhale hi iska naam sunkar aapke man mai thodi alag hi image banti hogi lekin iske fayde bahut hi jyada hai. Yeh aapke lower body portion par kaam karti hai. Yeh nichli body se atirikt charbi ko kam kar use majboot banati hai. Aapne ise body builders ko bade bade dumbbells ke sath karte dekha hoga. Iska matlab yeh nahi hai ki aapko bhi ise utne hi weight ke sath karna hai.
 

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Deadlift Kaise Kare?

  • Apne hatho mai barbell ya do chote dumbbells le le aur apne kandho ko ekdum sidha rakhe aur ghutno ko thoda sa mode.
  • Ap apne hip joints ko thoda sa mode lekin kamar ko na mode.
  • Aapka vajan niche ki aur dale, lekin aapki peeth bilkul sidhi hi rehni chahiye.
  • Aap iss wakt samne ke taraf dekha na ki niche to isse aapko sahi posture rakhne mai madad milegi.
  • Barbell ko apne ghutno ke pass tak le jaye.
  • Ab apne glute ki madad se upar ki aura aye. Jitna samay aapne niche jane ke liye liya tha usse kam samay mai upar aaye.
  • Experts ke anusar beginners ko 4 second niche jane ke liye aur 2 second upar aane ke liye lena chahiye.
  • Apne back ka istemal na kare aur apni ridh ki haddi ko mudne na de.
  • Aap 12 reps ke 3 set kar sakte hai.
  • Aap yadi thak gaye hai to bhale hi ise kam baar kare lekin ise sahi tarike se karna jaruri hai.

 
deadlift-women-fitness
 

Workout 4: Running (Doudna)

Doudna upar  bataye gaye vyayamo ki tulna mai saral bhi hai aur faydemand bhi. Yeh Female Fitness ke liye ek sampurn vyayam hai. Isse aapki haddiya majboot hoti hai. Yeh tanav ko kam karta hai.

Jo log bahut hi urjahin mehsus karte hai unhe rojana doudna chahiye. Isse aapke sharir mai urja ka star badh jata hai. Running ke aur bhi fayde aap link par click karke jaan sakte hai.
 
running-female-fitness
 
Upar aapne jana Female Fitness Workout in Hindi. Rojana vyayam karna aapko swasth banata hai aur aapke sharir mai santulan bhi lata hai.

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