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Jumping jacks

Gym Kaise Kare, Sabse pehle is exercise ko hi karen jis se ki apke sharir mein urja aayegi aur aap sari exercise ko aasani se kar sakenge. Iskay liye ek estahn par khade ho jaayen aur phi apne esthan par kudana shuru karen. Pehle dheere phir jaldi kuden. Aisa 5 minute karen. Yeh exerise na sirf apko urja pradan karegi balki apke dil ko bhi majboot karegi. 

Gym Kaise Kare, Is exercise se pura sharir majboot banta hai. Is exercise mein sabse paehle seedhe kahde ho jaayen. Ab zameen ki aur jhukte huye haato ke bal jhuk jaayen. Ab haaton ko modate huye sharir ko zameen ke paas layen. Iskay baad phir haaton ko seedha karte huye sharir ko zameen se door karte jaayen. Ab dheere se khade hone ki koshish karen aur phir seedha kade ho jaayen. 

Push up

Push up karne ke liye sabse pehle haath ke panjon ke sahare ulta let jaayen. Ab baar baar haaton ke sahare upar ki tarf hon aur phir neeche aayen. Is exercise se apke haat majboot haonge aur chest bhi majboot banega. 

Leg Lifts

Gym Kaise Kare, yeh exercise apke pairon ki maas peshiyon ko majbooti pradan karne ke liye bahut labhdayak hai. Isay karne ke liye sabse pehle aap seedhe let jaayen. Uskay baad pehel apne bayen pair ko upar utahte huye seedha failayen. Iskay baad apne dayen pair ko upar utahte huye seedha failayen. Iskay baad donon pairon ko upar utahte huye seedha failayen. Ab exercise karne ke baad phir do minute ko aap shaant hokar let jaayen.

Crunches

Gym Kaise Kare, yeh exercise pet ko accha karti hai tatha issay sharir mein lachilapan bhi aata hai. Iskay liye sabse pehle seedha let jayen. Ab donon haaton ko sir ke peeche rakhkar sir ko upar uthayen tatha pairon ko moden. Iskay baad shari ko bayen aur jhuka len. Iskay baad sharir ko daayen aur jhuka len. Iskay baad dodnon haton ko upar seedha utha len. Iskay baad Ek pair seedha failayen aur doosra pair mod len tatha sir ke peeche haath rakhen. Iskay baad dono haaton ko neeche rakhkar let jaayen aur pair upar uthaye rakhen. 

Squats

Gym Kaise Kare, ab squats exercise karen. Sabse pehle aap seedha khade ho jaayen aur haton ko seedha failayen. Ab ghutnon ko thoda sa moden aur haathon ko peeche karen. Ab ghutno ko thoda aur moden tatha haat ko aur peeche karen. Ab hava mein aise khade hon jaise ki aap kursi par baithe hein baith jayen aur haath peeche seedhe rakhen. Ab inhi mudraon ko dohrate huye wapas seedhe khade ho jaayen. 

Light weight lifting

Ab apko light weight lifting karni chahiye. Isay ghar mein karne ke liye apko heavy weight khareedne ki zaroorat nahin hai. Aap ghar mein rakhi kuch bhaari cheezon jaise fal aur sabzi ki daliyan, water cane aadi ka istemaal kar sakte hain. W

Step exercise

Gym Kaise Kare, is exercise ka upyog bhi pair ki maas peshiyon ko majboot banane mein hota hai. Iskay liye sabse pehle seedh khade ho jaayen. Ab dayen pair ko aage seediyon par rakhen aur bayan pair zameen par rakhen. Ab donon pair seediyon par rakhen. Iskay baad phir daayen pair ko zameen par utar len aur baayen pair seedi par rakhen. Ab daayan pair bhi zameen par rakh len. Iskay baad seedhe khade ho jaaye

Shoulder Bridge 

Is exercise mein sabse pehle seedha let jaayen aur haton ko zameen par rakhen. Ab pairon ko ghutno se mod len aur kamar ke bal par upar uthen. Iskay baad Kamar ke bal par ute rahen aur baayen pair ko lamba upar ki taraf karen. Iskay baad baayen pair ko neeche karen aur daayen pair ko upar seedha lamba karen. Isaky baad dono pairon ko zameen par rakhen aur kamar ke bal par uthay rahen. Ab kamar ko dheere dheere zameen par rakhen.

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