apane kor ko majaboot karane ka 5 sabase tez tareeka kya hai?

 

apane kor ko majaboot karane ka 5 sabase tez tareeka kya hai?

 apane kor ko majaboot karane aur apane ebs ko ton karane ke lie apane agale eb varkaut mein in 5 kor eksarasaij ko shaamil karen. kor eksarasaij ek majaboot kor banaane mein madad karatee hai jo aapako svasth aur dard se mukt rakhegee. ek hee kasarat mein apane kor ko majaboot karate hue apane ebs ko taraashen!

aapaka kor aapake gurutvaakarshan ka kendr hai. ek majaboot kor poore vyaayaam aur rojamarra kee jindagee mein majaboot kaaryaatmak gati kee anumati deta hai. aapako lagaataar apane kor ko vyast rakhana chaahie, chaahe aap varkaut kar rahe hon, kichan mein khade hokar khaana bana rahe hon ya kaam par baithe hon.

1 The plank

yah kaise karana hai:

plaink sabase klaasik kor moov hai, lekin eb rooteen aur grup phitanes klaases mein isakee nirantar upasthiti ke baavajood, yah kabhee bhee aasaan nahin hota hai. apane agr-bhujaon se shuroo karate hue, apane pairon ko peechhe kee or phailaen aur apane pair kee ungaliyon par aaen, apane aap ko ek bord ke roop mein sapaat bana len. ab, jab tak aap kar sakate hain, ya 30-sekand ke raund ke set karane ka samay hai.

yahaan chunautee yah sunishchit karane se aatee hai ki aapaka bat neeche hai aur aapakee peeth sapaat hai. kuchh asthirata jodane ke lie ek pair, ek haath ya donon ko oopar uthaakar takht kee teevrata ko badhaaya ja sakata hai. is abhyaas mein na keval bhinnata ke lie dher saare vikalp hain, jisamen said plaink ya uthe hue plaink shaamil hain, balki yah aapake kor kee sabhee maansapeshiyon ko ek saath kaam karata hai.

2 Panther Shoulder Tap

“mujhe bhaaloo ke rengane kee sthiti se apane kor ko prashikshit karana bahut pasand hai. yah mere kor ko lakshit karane ke lie mera go-too-bodee-vet moov hai. yah mazedaar, gatisheel aur chunauteepoorn hai. - dhakkan rahit velaazakvez beech-bodee trenar,

yah kaise karana hai:

chaaron taraph se shuroo karen.

apane kor ko sanlagn karen aur apanee peeth ko sapaat aur apane bat ko neeche rakhate hue (jaise ki aap ek takht mein hain), apane ghutanon ko pharsh se lagabhag ek se teen inch oopar uthaen. apanee gardan ko aaraamadaayak sthiti mein rakhane ke lie apane haathon ke saamane pharsh par kuchh inch kee dooree par takatakee lagae rakhen.

apane daahine haath ko apane baen kandhe par taip karen, aur phir apane baen haath ko apane daahine kandhe par taip karen, jabaki apane koolhon ko yathaasambhav sthir rakhane ke lie apanee mool shakti ka upayog karen.

vaikalpik paksh jaaree rakhen.

3. said plaink

said plaink aapakee sthirata ko chunautee deta hai aur aapake shareer ke kinaare kee maansapeshiyon ko kaam karake kor taakat mein sudhaar karata hai:

yah kaise karana hai:

apanee baeen or let jao, apane aap ko apane baen agrabhaag par uthaen (e). apane kandhon, koolhon aur ghutanon ko ek seedh mein rakhate hue apane baen kandhe ko seedhe apanee baeen kohanee ke oopar rakhen. apane daahine haath ko apane shareer ke bagal mein rakhen.

apane pet kee maansapeshiyon ko kas len. teen gaharee saanson ke lie ruken. apane daahine taraph doharaen.

atirikt chunautee ke lie, apane baen haath par santulan banaen. apane koolhon ko pharsh se uthaen aur apane daahine haath ko chhat kee or badhaen (bee). teen gaharee saanson ke lie ruken. apane daahine taraph doharaen.

4. pul

yah kaise karana hai:

kor ko majaboot karane ke lie brij ek klaasik eksarasaij hai.

apane ghutanon ke bal jhukakar apanee peeth ke bal let jaen. apanee peeth ko tatasth sthiti mein rakhen. isaka matalab hai ki apanee peeth ko jhukaen ya gol na karen.

apane pet kee maansapeshiyon ko kas len. phir apane koolhon ko pharsh se oopar uthaen jab tak ki ve aapake ghutanon aur kandhon ke saath sanrekhit na ho jaen. doosare shabdon mein, apane ghutanon, koolhon aur kandhon ko jodane vaalee rekha kheenchane kee kalpana karen.

kaee gaharee saanson ke lie ruken.

5. da suparamain

yah kor-strenth eksarasaij, jise suparamain kaha jaata hai, aapakee peeth ke nichale hisse ko majaboot karane mein madad kar sakata hai:

yah kaise karana hai:

apanee peeth ko sahaara dene ke lie apane koolhon ke neeche ek ludhaka hua tauliya ya ek chhota takiya lekar apane pet ke bal let jaen. aap apane sir ko sahaara dene ke lie mude hue tauliye ka bhee upayog kar sakate hain. apane pet kee maansapeshiyon ko kas len.

pharsh se apana daahina haath uthaen (e). teen gaharee saanson ke lie ruken. apane daahine haath ko neeche karen aur apane baen haath se doharaen.

pharsh se apana daahina pair uthaen (bee). teen gaharee saanson ke lie ruken. apane daahine pair ko neeche karen aur apane baen pair se doharaen.

is bindu ko padhen?

apane kor ko majaboot karane ke kaee tareeke hain, lekin yah aapake kor ko majaboot karane ka sabase tez 5 tareeka hai, isalie koee bhee ise kar sakata hai aur shakti ko poorn shareer bana sakata hai, agar aapako mere vichaar pasand hain to mujhe kament karen,

sabhee ka dhanyavaad?