घर पर एक्टिव रहने के लिए ये आसान एक्सरसाइजेज आपको जरुर करनी चाहिए

Story Created By: Ruchi Pant Image Credit: Unsplash [{ "selector": ".zwzid-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "80%", "visibility" :"visible"} ] }, { "selector": ".efikc-a", "duration": "1000ms", "fill": "forwards", "delay": "1000ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }, { "selector": ".peiew-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }, { "selector": ".gupmm-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }]

स्क्वाट्स (Squats) – पैरों और जांघों की मजबूती के लिए रोज़ 10-15 स्क्वाट्स करें.

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जंपिंग जैक्स (Jumping Jacks) – 30 सेकंड तक जंपिंग जैक्स करें, यह शरीर को एक्टिव और एनर्जेटिक बनाता है.

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प्लैंक (Plank) – पेट की चर्बी घटाने और कोर मसल्स को मजबूत करने के लिए 30-60 सेकंड तक प्लैंक करें.

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पुश-अप्स (Push-Ups) – रोज़ 10-15 पुश-अप्स करने से हाथों और छाती की मांसपेशियां मजबूत होती हैं.

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सीढ़ियां चढ़ना-उतरना – घर में सीढ़ियां चढ़ना-उतरना एक बेहतरीन कार्डियो वर्कआउट है, जिससे पैरों की ताकत बढ़ती है.

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स्पॉट जॉगिंग (Spot Jogging) – घर के अंदर ही एक जगह खड़े होकर 1-2 मिनट तक दौड़ें, यह दिल की सेहत के लिए फायदेमंद है.

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स्ट्रेचिंग एक्सरसाइज – शरीर को लचीला और रिलैक्स रखने के लिए सुबह-शाम 5-10 मिनट तक स्ट्रेचिंग करें.

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योगासन (Yoga Poses) – सूर्य नमस्कार, ताड़ासन और भुजंगासन जैसे योगासन करने से शरीर स्वस्थ और लचीला रहता है.

Image Credit: Unsplash [{ "selector": ".wutat-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 452px))", "opacity": "70%", "visibility" :"visible"}, {"offset": 1, "transform": "translateY(0)", "opacity": "70%", "visibility" :"visible"} ] }, { "selector": ".jjdfm-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }, { "selector": ".jfjmp-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }]

डांस वर्कआउट – संगीत पर 10-15 मिनट तक डांस करने से पूरे शरीर की अच्छी एक्सरसाइज होती है.

Image Credit: Unsplash [{ "selector": ".lwfzi-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 452px))", "opacity": "70%", "visibility" :"visible"}, {"offset": 1, "transform": "translateY(0)", "opacity": "70%", "visibility" :"visible"} ] }, { "selector": ".jscds-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }, { "selector": ".qcjde-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }]

दीवार के सहारे बैठना (Wall Sit) – पीठ को दीवार से टिकाकर 30-60 सेकंड तक बैठें, इससे पैरों की मांसपेशियां मजबूत होती हैं.

Image Credit: Unsplash [{ "selector": ".bewrg-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 452px))", "opacity": "70%", "visibility" :"visible"}, {"offset": 1, "transform": "translateY(0)", "opacity": "70%", "visibility" :"visible"} ] }, { "selector": ".jkimz-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }, { "selector": ".anzws-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }]

और देखें

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