A very effective exercises for weightloss

ydi aap smart bnna chahte he to phle aapko physically fit bnna pdega, or physically fit hone ke liye daily exercises or proper diet bhut hi jruri he, regular exercise se hum fully fit ban skte he, weight loss ke liye market me bhut sare products mojud he, chahe wo capsule ho ya  powder jitna unka effect hota he usse jyada un products ke side effect bhi hote he, or kai ayurvedic products he jinka acha result milta he but wo bhi sath me exercise krne par, ydi aapka weight bhut jyada he or aap weight kam krne ke liye bhut sari dwaiya use kar chuke he par aapko acha result nhi mila he to me aapko suggest krna chahunga aap is post ko carefully read kre, ydi aap weightloss products ka use krte he to iske sath exercise bhut jruri he to hi un products ka better result aapko milega, weight loss exercise ke bare me bat krne se phle hum weight bdhne

ke reasons ke bare me bat krte he, weight bdhne ke kuch reason ye he.

- 4-5 hours se jyada sitting

- fast/junk foods

- nind kam lena

- proper diet na lena

- der se uthna, rat me der tak jagna

- subh breakfast nhi krna

- regular exercise na krna 

- daily routine ka shi na hona

- over eating

- jrurat se jyada antibiotic lena

- dairy products ka jyada istemal

weight bdhne ke ye kuch reason the, jinhe ignore krke aap apna weight bdhne se rok skte he, ab bat krte he un exercises ke bare me jinko daily krke aap apna weight kam kar skte he, iske liye aapko phle apna daily routine bdlna hoga, subh jaldi uthkar exercise start krni hogi, phle ye bta deta hu ki exercise shuru krne se phle aapko kya krna he, subh 4 bje uthkar sbse phle 3 gilas lemon water jisme 4-5 bund honey mila de, pani gunguna hona chahiye, bethkar dhire dhire piye, phle aap 1 gilas se shuruaat kar skte he, iske bad frash ho jaye,ab aapki exercise start hogi, aaiye jante he koun kounsi exercise aapko krni he..

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1. WARM UP

koi bhi exercise shuru krne se phle body ko exercise ke liye taiyar krna bhut jruri he, nind se uthte hi hum hard exercise nhi kar skte, isliye exercise ki shuruaat warmup se hoti he, ak jgh khade hokar running kre, dhire dhire speed bdhaye 10 min tak krne ke bad speed kam kre, ab thodi der ke liye beth jaye.

2. RUNNING

weight kam krne ke liye ye exercise bhut jruri he, aap jitna running krenge uthne hi weight loss ke chance bdh jayenge, daily 5km tk running kre, yaad rkhe running ke liye jate time pani bottle sath me lekar jaye, running ki shuruaat step by step karni hogi, phle aap 2km tak running ki habit dale fir dhire dhire ise bdhate hue 5km ka target tay kre, aap chahe to subh sham dono time running kar skte he  jisse aap kam time me weight kam kar skenge, 5km ki duri aap 1 hour me tay kre, isko dhyan me rkhte hue hi apni speed bnaye rkhe, 

running ki shuruaat me aapke pero me dard hoga iske liye aap massage oil ka istemal kre, rat ko sone se phle grm ptti bhi use kar skte he,

3.CYCLING

weight loss ki jo top exercise he unme running or cycling sbse best he, cycling se aapki thigh bhi majbut hoti he, heart disease ki risk kam ho jati he or daily cycling se aapki body fit ho skti he, daily 10km cycling kre, itna nhi kar skte to 5-7km to jrur kre, cycling ke liye subh or sham dono hi time acha he, running or cycling krte time aap earphone lga kar apne manpasand song sun skte he jisse stress kam hota he or cycling krna aapke liye aasan ban skta he.

4. WALKING

subh walking krna health ke liye bhut acha he or weight loss ke liye bhi, daily walking se aap weight kam kar skte he, subh 2-3km daily waiking kre.

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5. SUN SALUTATION

is exercise me 12 steps hote he, sun salutation se blood circulation shi rhta he, tummy ko kam krne ke liye ye exercise best he, kamar dard me bhi rahat milti he, sbse phle salutation (namskar) ki position me khade ho jaye ab sans ko andar lete hue dhire dhire dono hatho ko upar uthaye, sans chhodte hue dono hatho se pero ke anguthe ko touch kre, ab 2 min tk isi position me rhne ke bad dono hatho ko jmin par tikaye

or ak per ko aage or ak ko piche rkhe fir dono pero ko piche ki or le jaye, chest ko jmin pe touch kre, sar ko upar uthaye, puri body ko stretch kre, ab wapus vhi steps ko dohrate hue namskar ki position me aaye, ye exercise 10-15 bar kre.

6. JUMPING

aapka weight bhut jyada hi he to shuru me is exercise  ko krna thoda mushkil hoga, lekin regular krne se aap ise aasani se kar payenge, puri takat se upar ki or jump kre, 15-20 bar jumping daily kre.

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7. DANCE

dance ak activity hi nhi ak achi exercise he, aajkal to dance har kisi ki hobby ban gya he, aap dance ke jriye weight loss hi nhi apni personality develop kar skte he or khud ko fully fit bna skte he, ye exercise aap ghar par kar skte he ya koi dance class join kar skte he, isse aapko do fayde honge, ydi aapko dance nhi aata he to vo bhi sikh jayenge or aapka weight bhi kam ho jayega, daily alg alg songs pe dance kre ak month me hi  aapko fark najar aane lgega.

8. BRIDGE POSE

weight loss ke liye ye exercise bhut helpful he, elbow ko jmin pe tikaye, or dono pero ko piche ki or rkhte hue bridge ki position bnaye, ydi aapko weight kam  krna hi he to jab tak aap psine se pura bhig na jaye tab tak is position me bne rhe, stretch ki vjh se aapki body se jyada se jyada calorie burn hogi jisse weight kam krne me help milegi.

9. PUSH UPS

push ups se weight loss ke sath sath aapki chest bhi bdhegi, shuruaat me 10-20 push ups kre iske bad dhire dhire 100 tak push ups kre.

10. SEEDHIYA CHADHNA

is exercise ko krne ke liye aapko khi bahar jane ki jrurat nhi pdegi, apne ghar me seedhiya chadhe or utre, isse aapki body se bhut jyada calorie burn hogi, thigh pe jma fat bhi kam hone lgega, jitna ho ske subh or sham seedhiya chadhe or utre, ydi aapka office ya flat second ya third floor pe he to aap lift ki bjay seedhiya istemal kre, 1-2 month daily aisa krenge to aapka weight kam hone lgega.

in exercise ke sath diet ka bhi dhyan rkhe, over eating se bche, junk foods kam se kam khaye, din me jitna ho ske pani jyada piye, computer pe kam krte time 30-40 min bad bich me break le, din me sone se bche iski jgh 10 min jhpki le jisse aap fir se active ho ske, exercise regular kre, smoking or drinking ko avoid kre, der rat tk tv se na  chipke rhe, sone ke ak ghante phle laptop, pc, mobile ko band karde, 7-8 hours tk nind le, jisse agle din active rh ske, breakfast protin se bharpur ho, or daily breakfast jrur kre, rat me bhukh se 

kam khaye kyoki dinner ke bad hum sidhe sone chale jate he koi bhi physical activities nhi hoti he so in bato ka bhi dhyan rkhe, ydi is post se aapko weightloss krne me koi help milti he to apne friends or relatives ke sath share krke meri bhi help kre. 

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