3-Minute Workout Before Sleep to Slim Down Your Legs

3-Minute Workout Before Sleep to Slim Down Your Legs

Yah har din vyaayaam karana sabase romaanchak kaam nahin hai lekin yah sho mujhe bahut madad karata hai !! yah ghutanon aur koolhon par vasa jama ko khatm karane mein madad karata hai jo ki patale logon mein bhee dikhaee de sakata hai !! ham aapakee jaanghon ke aage aur peechhe ke bhaag par kaam karate hain. yah sahee chumban un gadagadaahat jaanghon alavida 😉 aap apanee khud kee bistar ya ghar baithakar aaraam se is kasarat kar sakate hain aur ham ise keval teen minat 😁 nambar ek ke saamane ke bhaag ke saath aaie shuruaat "jaanghon ke saamane toning" leta hai ullekh kiya apane jaanghon.

Is abhyaas ke lie aapako apanee peeth par apanee baahon ke saath apanee peeth ke bal letane kee aavashyakata hogee taaki ve apane pairon ko uthaen taaki ve aapake shareer ke saath 90 digree ka kon banaen aur apane pair kee ungaliyon ko ingit karen, is sthiti mein apane ghutanon ko moden nahin. unhen jitana sambhav ho utana seedha hona chaahie ab jhukana aur apane ghutanon ko ek baar mein seedha karana chaahie aapake koolhon ko bilkul bhee hilana nahin chaahie taaki aapake ghutane aapake saamane na jhuken.

Koolhon par 90 digree ke kon ko is abhyaas ko pratyek pair par das baar doharaen. to kya aap ise aazamaane ke lie taiyaar hain, to aaie ise karate hain. yah vyaayaam na keval aapake pair kee ungaliyon mein kaam karata hai, balki aapake ghutanon aur pet ko bhee apane ghutane rakhane ke lie bhool jaata hai. ek saath aur aapakee jaangh kee maansapeshiyaan thakee huee hain, kya aap jalan mahasoos kar rahe hain, isaka matalab hai ki yah ek achchha sanket hai ki aap ise kar rahe hain.

Theek hai teen do ek achchha kaam ab dekhate hain ki agala abhyaas jaanghon ke peechhe ke hisse ko nambar do se jodane ke baare mein kya hai. ab ham jo vyaayaam karane ja rahe hain, usake do bhaag hain pahala bhaag pichhale abhyaas kee tarah hai. keval aapake pair kee ungaliyon ko ingit nahin kiya jaega taaki aapake pichhale pairon ko oopar uthaakar jhooth shuroo ho aur aapake shareer kee or kheenche gae pair aapake ghutanon ko ek saath pakaden. unhen ek-ek karake moden aapake pair kee ungaliyon ko hamesha aapake shareer kee or kheencha jaana chaahie aur jab bhee aap apane pair ko modate hain to har baar aapake nitambon ko chhoona chaahie.

Yah pratyek pair ke lie is das baar doharaana bahut mahatvapoorn hai taiyaar ghadiyaan, yah shuroo karane ka samay hai yah jatil vyaayaam jaanghon ke ghutanon ke saamane aur peechhe ke hisse ko ton karane ka kaam karata hai aur ebs ek aakhiree baar adbhut rahata hai! ab doosara bhaag aajamaate hain. praarambhik sthiti phir se aapake pichhale pairon par padee huee hai, lekin is baar apane ghutanon ko thoda jhukaakar chhod den.

Apane nitambon ko pharsh se uthaakar aur pairon kee maansapeshiyon ko 20 baar doharaate hue apane pairon ko ghumaate hue apane pairon ko apanee or ghumaen aur un chootadon ko pharsh se hata den. dhokha agar aap apane haimastring mein tanaav mahasoos kar rahe hain aur thodee see jalan bhee kar rahe hain to aap sab kuchh theek kar rahe hain yah darshaata hai ki vyaayaam is tarah se kaam kar raha hai ki isamen koee dard nahin hona chaahie aur kuchh sekand ke lie koee dard nahin hua! aur ab antim abhyaas aapako prateeksha karata hai nambar teen jaanghon ke andaroonee hisse ko antim roop se ton karana lekin kam se kam aapakee jaanghon ka aantarik bhaag nahin hai kyonki chalo asalee hai jo aantarik jaangh se pyaar karata hai haan koee bhee nahin hai to bas apane pairon ko oopar uthaate hue apanee peeth par jhooth bolen lekin yah samay apane daahine takhane ko apane baen ek ke oopar se paar karen donon pairon ko tanaavapoorn hona chaahie aur ek doosare ke khilaaph dabaaya jaana chaahie apane ghutanon ko modakar pakshon ko "pli" karane ke lie baahar nikalen aur phir praarambhik sthiti mein lauten.

Baeen or apane daahine pair se 10 baar doharaen. apane baen pair ke saath 10 baar daeen or le jaen, to ise praapt karen yah vyaayaam aapake ooparee pairon ke nitambon ko kaam karane aur toning karane ke lie avishvasaneey hai aur yah sunishchit karen ki vyaayaam ke dauraan aapake pair hamesha ek doosare ke khilaaph dabae jaate hain aur dabae jaate hain. yah jaanane ke lie ki aap kasarat kar rahe hain kee maansapeshiyon ko de rahe hain aur ham yah kar rahe hain! tumane yah kiya !

Yah itana bura nahin tha? us batan ko hit karen taaki aap har din is veediyo par vaapas aa saken aur hamaare saath ye abhyaas kar saken. aap parinaamon se niraash nahin honge aap is veediyo ko bhee dekh sakate hain jo ek anokha aur aasaan 1 maheene ka kaaryakram deta hai jo aapako praapt karane mein madad karega sahee dikhane vaale pair.

Yah aapako kuchh gambheer roop se prabhaavashaalee parinaamon ke saath chhod dega jo ki telar svipht bhee eershya karenge aur ab yah bonas samay hai isake alaava abhyaas ke is set ke sabase bade laabhon mein se ek yah hai ki yah un logon ke lie bahut upayogee ho sakata hai jo soojan se peedit hain. pair aur vairikaaz nasen lekin soojan dard kya hai aur pairon mein

Kamajoree beemaaree ke kaaran hotee hai?

Lekin ek asvaasthyakar jeevanashailee jaise gatiheen kaam galat joote ya shaareerik vyaayaam kee kamee hai yadi aap is shrenee mein aate hain to visheshagy teen saral niyamon ka sujhaav dete hain niyam nambar ek chalana jitana aashcharyajanak aur ajeeb hai jitana adhik lag sakata hai jitana adhik aap kam soojan aur dard aap chalate hain. aapake pairon mein hoga, lekin aapake paas aaraamadaayak joote hone chaahie. chalane ka ek ishtatam maatra saptaah mein teen baar 30 se 60 minat hai. har do ghante mein 10 minat ke lie rakt pravaah ko tej karane ke lie aap bahut behatar mahasoos karenge. khaasataur par agar aapako paark ghoomana achchha lagata hai ya takhanon ke lie apane chalane ke niyam nambar do ka abhyaas karana hai. is baare mein bahut achchha hai ki aap ise kisee bhee samay kaheen bhee kar sakate hain, to koee bahaana nahin, bas apanee ediyon ko 20 se 30 baar moden pair kee ungaliyon ko apane shareer se door aur door karen yah vyaayaam rakt parisancharan mein sudhaar karata hai aur atirikt taral ko hataane mein madad karata hai.