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How to Reduce Arm Fat in Hindi – Santulit Aahar aur Vyayam

Aaj ki ast-vyast dincharya aur ghanto baithkar kaam karne se humare swasthya par bura asar padta hai. Sath hi galat dhang ka khan-paan aur rahan-sahan se sharir par charbi badti jati hai. Jo anek rogo ko bulawa deti hai. Pat bahar nikal aata hai, kamar moti ho jati hai, kulhe bhari ho jate hai, isi anupat mai hath-per aur gardan par motapa badne lagta hai.

Aapne bhi apne aaspas kai aise logo ko dekha hoga, jinke sharir ne bedol aakar le liya hai. Jara sochiye, agar yah aapko itna ajib lagta hai to bedol sharir wale vyaktiyo ko kitna ajib lagta bura lagta hoga. Motape ki wajah se jaha sharir bhadda dikhai dene lagta hai, sath hi swasthya sambandhi pareshaniya bhi paida hone lagti hai.

Mahilaye khaskar motape ka jaldi shikar hoti hai. Har samay kuch na kuch khane ke shokin, mithaiya, tale padarth aadi ka adhik sevan karne aur sharirik parishram na karne wali striyo ke pat aur hatho par jaldi charbi apna asar dikhati hai.

Agar aap bhi aisi hi kuch pareshaniyo se gujar rahe hai, to ghabraye nahi aaj hum aapko How to Reduce Arm Fat in Hindi, se sambandhit kuch mahatvpurn jankari dene wale hai. Jinhe apna kar aap kandhe aur hatho mai bad rahi charbi ko kam kar sakte hai.

 

How to Reduce Arm Fat in Hindi: Janiye Kuch Upay

 

How to reduce arm fat in hindi

 

Sharir ki badti charbi ko kam karne ke liye log bahut kuch karte hai aur unhe fayda bhi milta hai, lekin bhujao ko patla karna behad mushkil kaam hai. Kai baar aisa dekha gaya hai ki niyamit kasrat kane ke baad bhi logo ko patli bahe nahi mil pati hai. Aisa iss wajah se hota hai kyoki bhojan dwara li gayi calorie vasa ke roop mai sharir ke kuch bhaag mai jama ho jati hai. Bhujaye sabse pramukh ang hoti hai, jaha vasa ko ekatra karne ki pravrati hoti hai. Khaskar striyo ke mamle mai. Bhujao ki charbi ko kam karne ke liye uchit aahar aur kuch vyayam ki madad lekar aisa kiya ja sakta hai.

 

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Badam

Badam ka niyamit sevan kare. Isme bahut acchi matra mai swasthyavardhak fat hota hai. Isme mojud polyunsaturated aur Monounsaturated fat hume over eating arthat adhik khane se bachata hai. Badam bhook ko dabane ke kaam karta hai, sath hi yah dil se sambandhit rogo ko dur karne mai sahayak hoti hai. Isme fiber hota hai jo hume adhik samay tak bhook ka ehsas nahi hone deta hai. Isliye agar aap fat badane wale sneaks khate hai to uski jagah badam ka upyog shuru krde.

Iske alawa aap meve khaye arthat badam ke alawa aap mungfali, akharot aadi dry fruits ka sevan bhi kar sakte hai. Inme healthy fat hota hai jo sharir ke liye jaruri hota hai.

 

Seb

Apple to sabhi ko pasand aate hai aur inka sevan swasthya ke liye bahut labhkari bhi hota hai. Isme adhik matra mai fiber hota hai. Isme milne wala fiber phytosterol, flavonoides, beta-carotene vasa ko kam karne mai mahatvpurn bhumika nibhata hai. Sath hi yah adhik khane se bhi dur rakhta hai. Isme ek pectin namak tatv hota hai, jo vajan ghatane mai aham hai.

 

Beans Ya Ankurit Anaj

Apne niyamit aahar ke sath alag-alag tarah ki dalo aur ankurit anajo ka sevan jarur kare. Yah aapke khane mai swas to badayega hi sath hi isse manspeshiya bhi majbut hoti hai. Inki khasiyat yah hai ki yah lambe samay tak aapko bhara huya feel karwati hai aur aisi sthiti mai aap bahar ki dusri chije khane mai parhej karte hai.

 

Santulit Bhojan Khaye

Yadi aap bajar ka tala huya, chatpata aur masaledar khana pasand karte hai, to isse duri banana shuru kar dijiye. Khane mai samanya aate ke bajaye jau aur chane ke aate ko milakar bani chapatti khaye. Isse aapka sharir jaldi hi samanya ho jayega. Pratidin bhojan mai santulit calories le. Aapko dinbhar mai kam se kam 2000 calories jarur lena chahiye.

 

Nind Puri Le

Santulit aahar ke sath paryapt nind bhi bahut jaruri hai. Nind ke mamle mai laparwahi karne se tanav ke liye jimmedar hormones release hote hai aur sharir ki charbi badne lagti hai. Raat mai 6 se 7 ghante sone wale wale logo mai sharir ka vasa kam hota hai. Isse kam ya adhik nind lene wale logo mai pat badne ki samasya paida ho jati hai.

exercise to reduce arm fat

 

Exercise to Reduce Arm Fat in Hindi: Jane Kuch Vyayam

Apne khan-paan mai badlav ke alawa, vyayam bhi bahut avashyak hai. Aaiye jante hai Exercise to Reduce Fat in Hindi

 

Push Ups

Yah ek aisi exercise hai jisme aapko kisi bhi prakar ke upkaran ki jarurat nahi hoti hai. Push Ups ke anek faydo mai ek fayda yah hai ki yah bhujao aur sine ke liye bahut hi labhprad hoti hai. Yah vasa to kam karti hai hi sath hi yah manspeshiyo ko majbut banati hai.

Yah bhujao ka vajan kam karne ka bahut accha tarika hai. Ise sharu karne ke liye jamin par ghutne rakhkar pat ke bal let jaye. Ab apne sharir ko hatho aur pero ke panjo ki madad se sharir ko hawa me kijiye. Adhik labh ke liye 10 se 15 push-ups pratidin kare.

 

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Chair Dips

Yah kohniyo ko santulit aur patla banana mai madad karta hai. Ise karne ke liye apne dono hatho ko piche ki taraf kareke niche ki taraf karte huye apni hatheliyo ko chair par rakhe aur hatho ki madad se up-down position kuch samay tak kare. Acchi tarah abhyasrat ho jane par pratidin kam se kam 8 se 9 baar ise kare.

 

Triceps Press

Kursi par baith kar ise shuru kare. Apne sar ko sidha rakhe aur sar ke upper 3 se 5 LBS ke dumbbell uthaye. Ab kohni ko iss prakar mode ki vajan aapke sar ke piche ki tarah jakar samapt ho jaye. Iske baad kohni ko sidha karte huye unhe prarambhik sthiti mail aye aur kuch baar dohraye.

 

Diagonal Raises

Iske abhyas se aapko apni bhujao ko sudol aur majbut banana mai madad milegi. Ise karne ke liye khade hokar apne daye hath mai dumbbells ko pakde. Iske baad apne daye hath ko sharir ke aage se modkar le jate huye kulhe ke pas rakhe. Ab apni baho ko sidha rakhte huye, dhire-dhire ise apne upper uthaye tatha sharir ke samne se hath ko aise mode taki yah aapke daye kandhe ke upper puri tarah bad jaye. Phie dhire-dhire apne baye kulhe ke pas apne hath ko niche laye tatha baye hath se yah parikriya punah dohraye.

 

Yogasan Kare

Kamar, Pat, Hath aur kandhe ki charbi ko kam karne ka ek aur sabse accha tarika hai yogasan. Subah uthkar niyamit yog kare se bhi bahut labh milte hai. Lakin aap khaskar aise aasano ko kare jinse aapke sharir ke badte vajan ko kam kiya ja sake. Niyamit roop se surya namaskar ki sabhi kriyaye, bhujangasan, balasan aadi ka abhyas jarur kare.

 

Catuspadapitham Aasan

Catuspadapitham jise table pose bhi kaha jata hai. Yah hath aur pero ki manspeshiyo ko majbut banata hai. Sath hi iske niyamit abhyas se hath aur pero ko atirikt charbi se mukti milti hai. Sath hi jin logo ko sans ki samasya hai unn logo ke liye yah upchar ka kaam karta hai.

Yah thoda kathin jarur hai lekin niyamit abhyas se aap ise aasani se kar payenge. Ise karne ke liye dandasan ki sthiti mai baith jaye. Ab ghutno ko modte huye panjo ko jamin se laga le. Iske baad apne hatho ko kulko ke niche rahe aur ungliyo ko dusri disha mai rakhe. Sans andar lete huye apne hatho par piche ki taraf jhuke, dhire-dhire apne kulho ko upper uthaye. Dhyan rakhe apne ghutno aur pero ki ungliya samne ki taraf hi rahe aur aap upper ki aur dekh rahe ho. Ab ediyo par jor dalte huye kulho ko aur upper uthane ka prayas kare. Dhire-dhire sans lete rahe aur 5-6 sans tak iss sthiti mai bane rahe. Kuch samay iss avastha mai rahe rahe aur dhire-dhire punh samanya sthiti mai aa jaye.

Aaj aapne jana How to Reduce Arm Fat in Hindi, inn tariko ko apna kar aap bhi badte vajan aur bedol sharir se rahat pa sakte hai. Lekin jarurat hai apne khan-paan mai badlav aur kuch samay exercises ko karne ki. Prarambh mai ho sakta hai thoda samay lagr parantu agar ek aabr aap inhe apne lete hai to yag aapki dincharya ka ek hissa ban jayenge.