खुदको दे सिर्फ़ 15 मिनिट और करे पेट कम जाने ये 8 टिप्स

खुदको दे सिर्फ़ 15 मिनिट और करे पेट कम जाने ये 8 टिप्स

Single leg stretch : Sabse pehle peeth ke bal let jaaye aur dono paer upar uthaye. Ab left paer ghutne se modkar haatho se jakad le aur 5 second baad paer ko seedha krle. Phir yahi process right paer ke saath kare. Ye aapko 8 se 10 baar karna hoga.

Double leg stretch : Peeth ke bal let jaaye aur dono paero ko upar utha le aur dono paero ko ek saath guthno se mode. 5 second tak haatho se paero ko pakad kar rakhe. Paero ko seeha karle aur ye process 8 se 10 baar kare.

Kaechi : Sabse pehle peeth ke bal letkar dono paero ko upar uthae. Dheere dheere right paer ko neeche le jaaye aur seedha kar le fir left paer ko neeche laate hue right paer upar uthaye. Ye process 8 se 10 baar kare.

Plank : Paet ke bal let jaaye aur paero ke panjo aur haatho ke bal sharir ko upar uthaye. 10 second tak body ki position aese hi rakhe. 8 se 10 baar ye dohraaye.

V crunch : Peeth ke bal letkar saans keechte hue dono haatho ko kaan ki seedh mai upar uthaye. Fir saans chordhte hue dono paero ko upar uthaye aur V jaisi position bnale. ye process 8 se 10 baar kare.

Side Plank : Karwat ke bal let jaaye body ko ek haath aur dono paero ke sahare uthaye aur 30 second tak upar rakhe. 8 se 10 baar kare.

Cycle Crunch : Peeth ke bal let jaaye aur haatho ko sir ke neeche lagakar paero se hawa mai cycle chalaye. Iske saath kohni se guthno ko chune ki koshish kare. 8 se 10 baar kare.

Leg Drop : Peeth ke bal letkar paero ko dheere dheere upar ki taraf uthakar seedha kar le aur kuch der tak ruke. Phir paero ko neeche lakar 45 degree ka angle banate hue ruk jaaye. 8 se 10 baar kare.....और पढ़े>>

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2 Comments

shubhutayade, Nov 26, 2016

Me khup fat ahe

avinash, Dec 07, 2016

Mera pet bahut nikal gya hai kaise kre