5-Minute Workout That Replaces High-Intensity Cardio

5-Minute Workout That Replaces High-Intensity Cardio

5 minat ka varkaut jo uchch teevrata vaale kaardiyo kee jagah leta hai, kya yah aap hai jo hamesha phit bodee ke baare mein sapana dekhata hai, lekin yah nahin jaanata ki kaise shuroo karen ya kya aap hamesha yah sochate hain ki skvaits aur kranches aapake lie bahut jyaada hain.

Hamane aapake lie ek samaadhaan dhoondh liya hai. aap. koee phark nahin padata ki aap ek shuruaat ya sirph ek vyast mahila ya sajjan hain ye saat saral abhyaas aapake samay ke sirph paanch minat lenge aur shaareerik sthiti ke kisee bhee star ke anuroop honge kyonki ve sabhee ek abhootapoorv vyaayaam.

Takhtee par aadhaarit hain. are bhaag mat jao yah achchha hai plaink yah chaar mukhy laabhon ke lie prasiddh hai, ek, ek tond belee too, majaboot baik. teen, lacheela shareer, chaar, achchha aasan bas ise har din hamaare saath subah mein adhimaanatah karen jab aap abhee bhee taaja aur oorja se bhare hon aur ham yah sunishchit karenge ki har prashikshan majedaar ho aur sirph tees dinon mein aapako aashchary hoga aaeene mein itana patala aur gatheela shareer paen are aap mere baatharoom mein

Kya kar rahe hain?

To ham abhee aapake parivartanakaaree nikaay ka pahala kadam kyon banaate hain. chalo shuroo karate hain. aapako apanee stopavoch shuroo karane kee bhee zaroorat nahin hai main aapake lie ginatee karoonga.

Vyaayaam nambar ek poorn plaink pharsh par apane pet ke saath let jao phir apane seedhe haath aur pair kee ungaliyon par apane shareer ko oopar uthaen aur ise kshaitij roop se rakhen aapaka shareer ek seedha karana chaahie lain hed heels saamaany roop se saans lete hain.

Aapako keval 60 sekand ke lie is sthiti ko banae rakhane kee aavashyakata hai, chalo ise taiyaar karane ka prayaas karen ulatee ginatee shuroo hotee hai ab plaink kor kandeeshaning ke lie sabase achchhe abhyaason mein se ek hai yah aapake pet ko majaboot karata hai.

Lekin yah aapake gloots aur haimastring ka bhee samarthan karata hai uchit aasan aur santulan ko behatar banaata hai aap saamaany roop se saans lene kee koshish kaise kar rahe hain? shvaas ... saans chhodana theek hai, bas paanch sekand paanch, chaar, teen, do, ek vaah yah mahaan hai.

Aaie agale ek vyaayaam kee koshish karen do nambar kohanee ka plaink apane pet par ek hee sthiti rakhen ab apane kohanee aur pair kee ungaliyon par apane shareer ko uthaen aur ise kshaitij roop se rakhen aapaka shareer edee ke lie ek seedhee rekha sir banaana chaahie is samay keval saamaany roop se saans lene ke lie mat bhoolana 30 sekand ke baad aap ise kar sakate hain, plaink yog mein ek buniyaadee mudra mein se ek hai, isalie aap sunishchit kar sakate hain ki yah aapake shareer ke lie bilkul svasth hai aur aapako poore din ke lie oorjaavaan banae rakhega.

Yogee vishesh roop se yogee se jhooth nahin bolate hain jab aapane kaha tha sadak mein kaanta aane ke lie ise le lo teen-do-ek aap suparadupar hain.

Main aashcharyachakit hoon ki yahaan ham vyaayaam sankhya teen uthae hue pair ke takht par chalate hain. apane shareer ko kohanee ke takht kee sthiti mein le jaen. apane daahine pair ko apane gloots ya uchch star tak uthaen aur saamaany roop se saans len kyonki ham saamaany roop se saans lete hain kyonki aapakee maansapeshiyon ko isakee aavashyakata hogee okseejan praapt karen yadi aap apanee saans rokate hain to aapaka rakt aur pet ka dabaav kaaphee badh sakata hai aur aapake shareer par haanikaarak prabhaav pad sakata hai.

Teen-do-ek ab apane daahine pair ko pharsh par rakhen aur baen pair ko apane gloots ke star tak badhaen jo ki sahee pakad hai. aapakee peeth, pet, gardan aur kandhon par kaam karane ke alaava leg utha hua takhta aapake gloots aur baik jaanghon ko bhee majaboot banaata hai aur har eksarasaij jo ham aapake shareer ke lie sehatamand honee chaahie, taaki inahel inahel eksahel karen do ek behatareen! aap dekh sakate hain ki aap vyaayaam ke lie taiyaar hain chaar baayeen or takhtee apanee baayeen or muden aur baayeen kohanee ko kadaee se kandhe ke neeche rakhen aur sunishchit karen ki aapake pair seedhe hon. ab apane neeche aur kamar ko oopar uthaen aur apane shareer aur pairon par tab tak santulan banae rakhen jab tak ki aapaka shareer na ban jae.

Ek vikarn rekha saamaany roop se saans letee hai aur keval 30 sekand mein, said plaink aapake pet kee said kee maansapeshiyon ko majaboot banaata hai aur aapakee kamar patalee rakhata hai. yah aapake kandhon aur baahon ko majaboot karane ke lie ek badhiya mudra bhee hai. yah mushkil nahin hai? paanch chaar teen do ek achchhee tarah se kiya! vyaayaam sankhya paanch kya main anumaan laga sakata hoon ki emem-echem daahinee or ka takhta aapakee daeen or mudata hai aur daayeen kohanee ko kadaee se kandhe ke neeche rakhen yah sunishchit karen ki aapake pair seedhe hain ab apane neeche aur kamar ko oopar uthaen apane aap ko apane haath aur pairon par apane shareer tak santulit karen ek vikarn rekha banaata hai aur saamaany roop se saans leta hai aur ek aur tees sekand shuroo ho gae hain bas apana santulan banae rakhen kandhe mein sink na karen main aapako dekh sakata hoon, aap bahut achchha kar rahe hain. ham lagabhag teen-do-ek, theek hain.

Bas do abhyaas chhod die hain vyaayaam sankhya chhah poorn takhta phir se pooree tarah se, aapane aisa kiya hai isase pahale ki aap apane seedhe haath aur pair kee ungaliyon par apane shareer ko doharaenge aur ise kshaitij roop se rakhenge aapaka shareer ek seedhee rekha ka sir banaana chaahie, edee saamaany roop se saans letee hai. is baar keval tees sekand aap yah kar sakate hain sunishchit karen ki aapakee hatheliyaan aapake kandhon ke theek neeche hain, yadi unhen saavadhaanee se na hilaen to aapake shareer ko thos mahasoos hona chaahie haan.

Theek usee tarah jaise aap sirph ek takht suparaheero hain , tum jaanate ho ki shaayad tum paanch sekand mimee-hamm nahin ho aur yahaan ve paanch chaar teen do ek vaah! aur vyaayaam karane ke lie ek aakhiree abhyaas saat elbo plaink par jaen haan phir se theek hai, apane pet par ek hee sthiti rakhen ab apane kohanee aur pair kee ungaliyon par apane shareer ko oopar uthaen aur ise kshaitij roop se rakhen aapaka shareer edee ko sahee karane ke lie ek seedhee rekha ka sir banaana chaahie aur saans lena chaahie. saath sekand ke lie sthiti ko pakado aap kaise kar rahe hain apane glutais neeche rakhane ke lie aapake shareer ek seedhee rekha hai haan, vahaan tum jao, oh 3