2 afton min pet ki charbi kise kam karin: abtadai afrad ke liye 10 mant ka rozana ka mamol

Rozana pet ki charbi ko kise kam karin.

pet ki charbi ko kam karna ek masad hoskta hay jas ke liye ham min se bahat se log koshash karte hen, lican ya aksar bahat ziyadah muhasos hota hay, khaas tur par abtadai afrad ke liye. achi khabar ya hay kah saht mand tars zandgi min tabadiliyon ke sath 10 mant ke warzish ke mamol ke sath, aap sarf 2 hafton min namayan nataij dekh sakte hen. is aartecl min, ham aap ko ek sadah, abtadai dostana warzish ke mansube se aagah karin ge jo pet ki charbi ko nashana banata hay, aap ko pathon ki taumer min madad karta hay, or mujamui ftins ko badhata hay.

1. pet ki charbi par kiyon tojah markoz karin?

pet ki charbi, jase visceral fat bhi kaha jata hay, na sarf aap ki zaahari shakl ko matasar karti hay balkah saht ke liye sangin khatrat bhi laahaq hoti hay. ya dal ki bemari, ziyabtas, or degar daimi haalat ke badhte huvay amkanat se wabistah hay. agarchah spat min kami ek afsana hay (aap kasi mukhduds alaqe min charbi ke naqsan ko nashana nihen bana sakte hen), pore jasm ki warzish, mutawazin khurak or tars zandgi min tabadiliyon ka mujamua aap ko pet ke ard gard samiyat mujamui tur par charbi kam karne min madad kare ga.

maharana baseert: jarnal af obesti min shai hone wali ek tehqeeq ke matabiq, manasab khurak ke sath mal kar maslsal warzish waqat ke sath sath asabi charbi ko kam karne or mujamui saht ko behtar banane min madad de sakti hay. apane warzish ke mamolat min hi antinsti antrol trining (HIIT) or tqt ki tarbiyat ko shamil karna pet ki charbi ke naqsan ko ties kar sakta hay.

2. pet ki charbi khone ke liye abtadai afrad ke liye 10 mant ka rozana ka mamol

ya sadah rotin abtadai afrad ke liye dezain kiya gaya hay, jas min dan min sarf 10 mant darkar hote hen. mastaql mazaji par tojah din, kamal nihen. is rotin min har warzish matyad pathon ke garopon ko nashana banati hay or aap ke metabolzam ko badhati hay, jas se pet ki charbi ko tizi se jalane min madad malti hay.

warm ap (2 mant)

warzish min ghutah lagane se pehle, apane jasm ko warzish ke liye tyar karne ke liye garm karin. is se chot ka khatrah kam ho jata hay or aap ke azlat kam karne ke liye tyar ho jate hen.

jamping jex - 1 mant

bazo ke daire - 1 mant

1) koh pema (1 mant)
ya matehrk warzish aap ke kor, bazun or tangon par kam karti hay. apane dal ki dhadkan ko badhane ke liye ties raftari se anjam din.

ya kise karin: takhti ki pozition min sharo karin. ek ghatane ko apane sine ki taraf chalain, phar tizi se tangon ko mutabadil banain goya aap "chadh rahe hen."

2) takhtah (1 mant)

ek mazboot takhtah aap ke pore kor ko kam karta hay, jo pet ke alaqe ko saqt karne min madad karta hay.

ya kise karin: zamin par apane bazun ke sath takhti ki pozition or apane jasm ko sar se ediyon tak sidhi lin min rakhen. apane kor ko mashghol karin or apane kolhon ki sath ko barqarar rakhen.

3) biscl karnches (1 mant)
cycl ke karnch tarche hason (cyd abis) or pet ke nchale hissay ko nashana banate hen.

ya kise karin: apane ghatanon ko jhaka kar apani peth par let jain. apane kandhon ko farsh se athain or apani mukhalf kahani ko ghatane tak laane ke liye apane dhad ko mod din. peadling motion min mutabadil atraf.

4) tangin athana (1 mant)

tangin athana pet ke nchale hissay ko nashana banane or baniyadi tqt banane ke liye bahat acha hay.

ya kise karin: apani peth ke bal sidhe tangon ke sath let jain. apani tangon ko 90 ddigri ke zaaviye tak athain, phar anhen farsh ko chhone ke baghair aahastah aahastah niche ki taraf karin.

5) rosi mod (1 mant)

ya mashq aap ke tarche hason ko nashana banati hay or markaz min gardashi tqt ko behtar banane min madad karti hay.

ya kise karin: apane ghatanon ko jhaka kar or paon chaptay rakh kar farsh par bethen. apani peth ko sidha ruktey huvay thoda patchhe ki taraf jhakin. apane dhad ko ek taraf se dosari taraf modin, apane hathon ko apane kolhon ke qarib farsh par thapathapain.

6) unche ghatane (1 mant)

unche ghatane aap ke kor ko mashghol karte huvay kilori jalane ke laye ek moassir kardeo aqdam hen.

ya kise karin: lambe khade ho jain or jaldi se ek ghatane ko dosare ghatane ke sath badilte huvay apane sine ki taraf le jain. apane dal ki dhadkan ko barqarar rakhane ke liye ties raftari ko barqarar rakhen.

7) barpez (1 mant)

barpez ek kal jasmani warzish hay jo tqt or kardeo ko yakaja karti hay, charbi ke naqsan ko farog diti hay.

ya kise karin: khade hona sharo karin, sqat min garin, apane hath farsh par rakhen, or apane peron ko ek takhti min waps rakhen. apane peron ko dubarah aage badhen or ek chhalang min oper ki taraf phat jain.

8) cyd plank (har taraf 30 sicand)

cyd ke takhte tarche hason ko nashana banate hen or aap ke pet ke atraf ko ton karne min madad karte hen.

ya kise karin: apane bazo ke sath farsh par let jain. apane kolhon ko athain taakah aap ka jasm sidhi lakir banaye. apane kor ko mashghol karte huvay is pozition ko barqarar rakhen.

9) falatr kaks (1 mant)

ya mashq nchale pet ko ton karne or baniyadi bardasht ko behtar banane ke liye behtarin hay.

ya kise karin: apani peth par apane bazun ke sath apane atraf min let jain. apani tangin farsh se athain or apane kor ko saqt ruktey huvay anhen oper or niche laat marin.

10) thanda karin or khinchin (2 mant)

pathon ke dard ko kam karne ke liye apane jasm ko khinchane or thanda karne ke liye 2 mant lagain.

bache ka poz - 1 mant

farord fold strich - 1 mant