15 मिनट में बनाएं अपनी बाॅडी एकदम फिट

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वार्म-अप (2 मिनट) – शरीर को तैयार करने के लिए हल्की एक्सरसाइज़ करें. जैसे जॉगिंग ऑन स्पॉट, जंपिंग जैक्स, हाई नी रनिंग.

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हाई इंटेंसिटी वर्कआउट (10 मिनट) – कम समय में ज्यादा कैलोरी बर्न करने के लिए स्क्वाट्स, पुश-अप्स, माउंटेन क्लाइंबर्स, लंजेस, बर्पीज़ करें.

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कोर स्ट्रेंथ और कूल डाउन (3 मिनट) – प्लैंक, क्रंचेज़, स्ट्रेचिंग और डीप ब्रीदिंग से वर्कआउट खत्म करें.

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हर दिन 15 मिनट का नियम – लगातार 15 मिनट की यह एक्सरसाइज़ आपकी फिटनेस को बेहतर बनाएगी.

Image Credit: Unsplash [{ "selector": ".nbkjd-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": ".kztle-a", "duration": "1000ms", "fill": "forwards", "delay": "1000ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }, { "selector": ".xszra-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }]

कोई इक्विपमेंट नहीं चाहिए – यह वर्कआउट कहीं भी किया जा सकता है, जिम की जरूरत नहीं.

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फैट बर्न और मसल्स टोनिंग – तेज़ हार्ट रेट और स्ट्रेंथ-बेस्ड एक्सरसाइज़ से फैट बर्न और बॉडी टोनिंग होगी.

Image Credit: Unsplash [{ "selector": ".zkods-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": ".uficn-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }, { "selector": ".dwira-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }]

हाइड्रेटेड और एक्टिव रहें – वर्कआउट के बाद पानी पिएं और हेल्दी डाइट फॉलो करें.

Image Credit: Unsplash [{ "selector": ".iuztp-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": ".mzrob-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }, { "selector": ".tzlll-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }]

15 मिनट का यह फिटनेस रूटीन आपके बिजी शेड्यूल में आसानी से फिट हो सकता है और कुछ ही हफ्तों में असर दिखाएगा.

Image Credit: Pexels [{ "selector": ".zqoog-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": ".ilkaq-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }, { "selector": ".fczlf-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }]

और देखें

[{ "selector": ".uwbqm-a", "duration": "1000ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "opacity": 0, "visibility" :"visible"}, {"offset": 1, "opacity": "1", "visibility" :"visible"} ] }] Click Here

15 मिनट में बनाएं अपनी बाॅडी एकदम फिट

19/02/2025

वार्म-अप (2 मिनट) – शरीर को तैयार करने के लिए हल्की एक्सरसाइज़ करें. जैसे जॉगिंग ऑन स्पॉट, जंपिंग जैक्स, हाई नी रनिंग.

कोर स्ट्रेंथ और कूल डाउन (3 मिनट) – प्लैंक, क्रंचेज़, स्ट्रेचिंग और डीप ब्रीदिंग से वर्कआउट खत्म करें.

हर दिन 15 मिनट का नियम – लगातार 15 मिनट की यह एक्सरसाइज़ आपकी फिटनेस को बेहतर बनाएगी.

कोई इक्विपमेंट नहीं चाहिए – यह वर्कआउट कहीं भी किया जा सकता है, जिम की जरूरत नहीं.

फैट बर्न और मसल्स टोनिंग – तेज़ हार्ट रेट और स्ट्रेंथ-बेस्ड एक्सरसाइज़ से फैट बर्न और बॉडी टोनिंग होगी.

हाइड्रेटेड और एक्टिव रहें – वर्कआउट के बाद पानी पिएं और हेल्दी डाइट फॉलो करें.

15 मिनट का यह फिटनेस रूटीन आपके बिजी शेड्यूल में आसानी से फिट हो सकता है और कुछ ही हफ्तों में असर दिखाएगा.

और देखें

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