Home workout:- Bhale hi aap gym na ja saken, active rahane ke lie ghar par hi bodyweight exercise aur ghareloo vastuon ko upkaran ke roop mein upayog kar ke khud ko fit rakh sakte hai. Bodyweight workout naye gym join karne wale joh aage chal kar weigh training karenge unhe inn Exercise se start karna chahiye
Bodyweight Exercise:-
1. PULL UPS: Pull-ups ek vyayam hai jisme aap ek horizontal bar ya pole par latke hote hain aur apne haath ko upar uthakar apne shareer ko upar uthate hain. Is vyayam se aapke upper body muscles, jaise ki biceps, triceps, back, aur shoulders, ka vikas hota hai. Yeh vyayam aapke shareer ki taakat ko badhane me madad karta hai.
2. PUSH UPS: Push-up ek vyayam hai jisme aap apne sharir ko ek plank position mein rakhte hain, jahan aapke haath shoulder width ke barabar hote hain, aur aap apne haatho ko bend karte hain taki aapke sharir ko niche aur fir upar uthaya ja sake. Is vyayam se aapke chest, triceps, shoulders, aur core muscles ka vikas hota hai. Yehvyayam aapke sharir ki taakat aur sthirta ko badhane mein
3. SQUATES: Squats ek prakar ka vyayam hai jisme aap apne pairo par khade hokar apne ghutno ko bend karte hain, jaise ki aap baithe hote hue karte hain, aur phir wapas khade ho jaate hain. Squats se aapke leg muscles, jaise ki quadriceps, hamstrings, aur glutes, ka vikas hota hai. Yeh vyayam aapke lower body ki taakat ko badhane mein aur core stability ko improve karne mein madad karta hai. Squats ek prakar ka compound exercise hai jo sharir ke kai muscles ko ek saath kaam karne mein madad karta hai
4. DIP BAR: Dip bars (डिप बार) ek vyayam equipment hote hain jinka upayog upper body strength ko badhane ke liye kiya jata hai. Ye typically ek horizontal frame ya stand hota hai, jisme aap apne haatho ko rakh kar apna sharir upar niche karte hain. Jab aap dip bars ka upayog karte hain, to aap apne arms ko bend karte hain, jisse aapke triceps aur chest muscles ka vikas hota hai. Ye vyayam aapke shoulder aur upper body ko strengthen karne me madad karta hai aur body ko balance aur stability deta hai. Dip bars ka upayog bodybuilding, strength training, aur overall fitness ke liye kiya jata hai.
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5. CHIN UPS: Chin-ups ek prakar ka upper body exercise hai jisme aap ek horizontal bar par latke hokar apne shareer ko upar uthate hain. Is vyayam mein aap apne haatho ko bar ke upar se pakadte hain, palm aapki body ke taraf hote hain (towards you), jisse ki aap apne chin ko bar ke pass lekar aapke upper body muscles ka istemal karte hain. Chin-ups primarily aapke biceps, lats, aur upper back muscles ko target karte hain. Yeh vyayam aapke upper body ki strength aur definition ko badhane mein madad karta hai.
6. PLANKS: Plank ek core strength exercise hai jisme aap apne sharir ko ek straight line mein rakhte hain, jaise ki aap ek push-up position mein hote hain, lekin aap apne haatho par nahi hote. Aap apne elbows ka support lete hain aur apne toes par bhi khade hote hain. Is position ko hold karna aapke core muscles, jaise ki abs aur lower back, ko strengthen karta hai.
Plank vyayam ko kuch samay tak hold karna aapke core stability ko improve karta hai aur spine ko support karta hai. Yeh vyayam overall body strength aur posture me sudhar karne me madad karta hai. Aap is vyayam ko samay ke saath aur mushkil level par bhi kar sakte hain, jisse aapki core strength aur endurance badhe
7. JUMPING JACK: Jumping jacks ek cardiovascular exercise hai, jisme aap apne pairo ko ek sath upar uthate hain aur apne haath ko bhi upar uthakar ek wide "V" shape banate hain, jaise ki aap ek star position mein hote hain. Fir aap apne pairo aur haatho ko wapas apni body ke paas layte hain.
Is exercise ko aksar warm-up ya cardio workout ke hisse ke roop mein kiya jata hai. Jumping jacks aapke heart rate ko badhata hai, calories burn karta hai, aur overall fitness ko improve karta hai. Yeh exercise aapko energized rakhta hai aur aapke muscles ko bhi stretch karta hai. Iske alawa, yeh asaan tareeke se kiya ja sakta hai aur kisi bhi umar ke log iska labh utha sakte hain.
Is exercise ko aksar warm-up ya cardio workout ke hisse ke roop mein kiya jata hai. Jumping jacks aapke heart rate ko badhata hai, calories burn karta hai, aur overall fitness ko improve karta hai. Yeh exercise aapko energized rakhta hai aur aapke muscles ko bhi stretch karta hai. Iske alawa, yeh asaan tareeke se kiya ja sakta hai aur kisi bhi umar ke log iska labh utha sakte hain.
8. LUNGES: Lunges ek lower body exercise hai jisme aap ek foot aage ki aur aur dusra foot peeche ki aur rakhte hain. Is position mein aap apne weight ko aage lekar jate hain jisse ki aapke front knee 90-degree angle par ho jati hai, aur phir aap wapas apni starting position mein aate hain. Fir aap dusre leg ke saath yehi process dohrate hain.
Lunges primarily aapke quadriceps, hamstrings, glutes (buttocks), aur calf muscles ko target karte hain. Is vyayam se aapke lower body muscles ka vikas hota hai aur isse aapke legs aur hips ki strength aur sthirta badhti hai. Lunges ek versatile vyayam hai aur iska upayog fitness, strength training, aur balance improve karne ke liye kiya jata hai.
9. BACK DIPS: Back dips ek strength training exercise hai jisme aap ek horizontal bar ya dip bars ka upayog karte hain. Is exercise mein aap apne haatho ko bar ya dip bars ke peeche rakhte hain aur apne shareer ko niche ki aur lekar jate hain, jisse ki aapke triceps aur chest muscles ka vikas hota hai.
Is vyayam ko "back dips" kehte hain kyunki aap apne shareer ko piche lekar jate hain, aapke back ki taraf. Yeh exercise upper body strength ko badhane mein madad karta hai aur chest, triceps, aur shoulders ko target karta hai. Back dips ko sahi tareeke se karna sharir ki sthirta aur balance ko bhi sudhar sakta hai.
10. HINDU PUSHUPS: Hindu push-up ek prakar ka vyayam hai jisme aap apne chest, shoulders, triceps, aur core muscles ka vikas karne ke liye sharir ko bend karte hain.
Yeh vyayam aapke upper body muscles ko stretch karta hai aur flexibility ko bhi badhata hai. Isse aapke core strength aur overall fitness me sudhar hoti hai.
