Jasmani Fitness (koi jam ki zarort nihen!)

Jasmani Fitness (koi jam ki zarort nihen!)

Taaarf:

aaj ki ties raftar duniya min, baqaadgi se jam ko marne ke liye waqat nakalnaa mashakl ho sakta hay. taaham, agar min aap ko bataon kah aap rozana sarf 20 mant warzish ke liye waqaf kar ke apani ftins ko namayan tur par behtar kar sakte hen to kiya hoga? ya such hona bahat acha lag sakta hay, lican sahi naqatah nazar ke sath, mukhtasr, mastaql warzish qaabl zikar nataij ka baas ban sakti hay. is aartecl min, ham daryaft karin ge kah kas tarah 20 mant ki rozana warzish aap ki ftins liyol ko badil sakti hay, ya sab kach jam ki rkaniyat ki zarort ke baghair hay.

20 mant ki warzish ke patchhe sciens

Before diving into workout routines, let’s explore why just 20 minutes a day can be so effective. Studies have shown that short bursts of high-intensity exercise, also known as HIIT (High-Intensity Interval Training), can provide similar benefits to longer, moderate exercise sessions.

1. Metabolzam min azafah: HIIT warzish ke bad bhi aap ke metabolzam ko badhata hay, ek esa rjahan jase "autrbarn asar" kaha jata hay, jo dan bhar ziyadah kilories jalane min madad karta hay.
2. Mathon ki bardasht or tqt: mukhtasr, shadeed mashqin pathon ke matyad garohon ko shamil kar sakti hen, jo aap ko rawayati mashqon ke maqable min ziyadah moassir tariqe se tqt or bardasht peda karne min madad diti hen.
3. Qalabi fawaid: shadeed sargarmi ke mukhtasr waqafe se bhi dal ki saht or qaut bardasht behtar hoti hay, jas se gardash behtar hoti hay, dal ki dhadkan min azafah hota hay, or mujamui tur par qalabi behtari hoti hay.

Kiyon kasi jam ki zarort nihen hay.

20 mant ki warzish karne ka ek behtarin pehlo ya hay kah ya aap ke ghar ke aaram se yaa aap ki pasand ki jagah se kiya ja sakta hay — kasi finsi jam ke saman ki zarort nihen hay. aap ko sarf apane jasm, thodi si jagah, or harkt karne ki targhaib ki zarort hay. yahan kach mashqin hen jo aap jam ki zarort ke baghair kar sakte hen:

1. Badi wet sqats: nchale jasm ki tqt banane ke liye bahat acha, sqats gulots, raanon or kor ko mashghol karte hen.
2. Pash aps: ek kalask apr badi warzish jo sine, kandhon or trisps ko mazboot karti hay.
3. Phephade: jasm ke nchale hissay ko kam karne or tawazin ko behtar banane ke liye behtarin.
4. Takhtyan: ya baniyadi warzish pet, commer or kandhon ko nashana banati hay, jas se karnsi ko behtar banane min madad malti hay.
5. Jamping jex: ek sadah kardeo aqdam jo dal ki dhadkan ko badhata hay or kilories jalata hay.

apani 20 mant ki warzish ki sakht kise banain

20 mant ki warzish ke asar ko ziyadah se ziyadah karne ke liye, tqt, kardeo, or lachakdar mashqon ka mujamua shamil karna zarori hay. yahan ek sadah, moassir warzish hay jase aap aazma sakte hen:

warm ap (3 mant): jamping jex, unche ghatane, yaa jagah par halki si jag.

aham warzish (15 mant): tqt ki mashqon or kardeo waqafon ke darmiyan mutabadil. masal ke tur par:

• sqats ka 1 mant
• pash aps ka 1 mant
• phephadon ka 1 mant
• jamping jex ka 1 mant

har mashq ke darmiyan kam se kam aaram ke sath is sarkat ko 3 bar dahrin.

kol doun (2 mant): lachak or bahali ke liye khinchane ki mashqin.

20 mant ki rozana ki rotin ke fawaid

agar aap dan min sarf 20 mant ka ahd karte hen, to ya hay jo aap waqat ke sath sath toqa kar sakte hen:

behtar ftins liyol: cha aap ka masad wazin kam karna, pathon ki taumer karna, yaa bardasht ko behtar banana ho, 20 mant ki maslsal warzish aap ki jasmani ftins min namayan tabadiliyan laa sakti hay.

zhani wazaht or tojah: warzish mod ko badhane or tanao ko kam karne ke liye saabat hay. yahan tak kah mukhtasr sition bhi zhani wazaht ko behtar bana sakte hen, aztarab ko kam kar sakte hen, or aap ko dan bhar tojah markoz rakhane min madad kar sakte hen.

pidar rotin: tavel warzishon ke baraks, jo ek kam ki tarah muhasos kar sakta hay, 20 mant ki ties rotin ko barqarar rakhana aasan hay, jo ise ziyadah pidar tavel madati adat banata hay.

Natijah 

rozana sarf 20 mant warzish karna aap ke ftins safar ke liye gim chinjar saabat ho sakta hay. cha aap abtadai hon yaa ek tajrabah kar ftins ke shauqeen, ya mukhtasr, aala asar wali warzishin aap ko jam min qadam rakhe baghair apane ftins ke ahidaf haasil karne min madad kar sakti hen. yaad rakhen, mastaql mazaji kalidi hay — dan min sarf 20 mant aap ki jasmani saht or zhani tandaristi donon min tavel madati behtari laa sakte hen.

aksar pochhe gaye swalat:

1. kiya min dan min sarf 20 mant ki warzish se nataij dekh sakta hon? ji han! tqt or kardeo mashqon ke sahi amtazaj ke sath, aap sarf chand hafton min apani ftins ki sath min namayan behtari dekh sakte hen.

2. kiya 20 mant ki warzish wazin kam karne ke liye kafi hay? ji han, 20 mant ki ties raftar warzish charbi ko jalane or metabolzam ko behtar banane min madad kar sakti hay, jo wazin kam karne ke aham awamil hen. taaham, warzish ko mutawazin gaza ke sath malane se behtarin nataij baraamad hon ge.

3. majhe 20 mant ki warzish ktani bar karni chahiye? behtarin nataij ke liye, hafte min kam az kam 4-5 bar warzish karne ka aradah karin. aap apani ftins liyol or bahali ki zaroryat ki baniyad par adjust kar sakte hen.

4. kiya majhe an 20 mant ke warzish ke liye kasi khaas saman ki zarort hay? nihen! ya mashqin sarf aap ke jasmani wazin ke sath ki ja sakti hen. taaham, agar aap mukhtalf qasmin shamil karna chahte hen, to aap mazahmati bind yaa dumbles shamil kar sakte hen.