Ziyadah se ziyadah tqt or tandaristi ke liye sarfehrist 10 makmal jasmani warzish.

Sarfehrist 10 makmal jasmani warzishin

Taaarf:

kiya aap jante hen kah pore jasm ki warzish bek waqat ek se ziyadah pathon ke garopon ko shamil karke taqsim shdah mamolat ke maqable min 30% ziyadah kilories jala sakti hay? cha aap ke pas waqat kam ho yaa mutawazin ftins ka masad ho, pore jasm ki warzishin htami karkardgi ka hek hen. is gaid min, ham aap ko tqt badhane, nakhal w harkt ko behtar banane, or kilories ko tarch karne min madad karne ke liye triners or sciens ke taaaun se haasil ki gayi sarfehrist 10 mashqon ko tod din ge—kasi finsi aalat ki zarort nihen hay!

1. sqats: altimet loir badi or kor balder

sqats aap ke kwads, gulots, himasterings or kor ko nashana banate hen jabakah funnectional tqt ko behtar banate hen.

ya kise karin:

• kandhe ki chodai ke alawah paon ke sath khade hon.
• ghatanon ko angliyon ke oper ruktey huvay kolhon ko patchhe or niche karin.
• khade hone par waps jane ke liye hels ke zariye daraio karin.

maharana baseert:

nationl sterinth and kandationing esosi asion (an es si aye) ki ek tehqeeq min pata chala kah sqats tang paris ke maqable min pathon ki actution min 40 fisad azafah karte hen.

paro tup: jadid fawaid ke liye wazin (dumbles yaa barbal) shamil karin.

2. ded lft: total badi paur house:

ded lft aap ki pachali zanjeer (gulots, himastering, peth ke nchale hissay) or garft ki mazbooti par kam karti hen.

marahal:

• apane samane barbal yaa catel bel rakhen.
• kolhon par qabzah karin, wazin ko pakdin, or apani tangin sidhi karke athain.
• apani peth ko har jagah filet rakhen.

ya kiyon kam karta hay:

amrican konsl aan exercis (ACE) ke matabiq, ded lft se karnsi behtar hoti hay or commer min dard ka khatrah kam hota hay.

3. pash aps: operi jasm or baniyadi istehkam:

pash aps baghair saman ke sine, kandhon, trisps or kor ko mazboot banate hen.

tamam sathon ke liye taghairat:

mubtadi: ghatane ke pash aps

advanced: spaidermin yaa ppliomaterk pash aps

sciens kahati hay:

jarnal af physical tharapi sciens min tehqeeq se patah chalta hay kah pash aps kandhe ke istehkam ko 25 fisad tak badhate hen.

4. barpez: kardeo + ek hi harkt min tqt:

barpez sqats, pash aps, or chhalangon ko yakaja karte hen taakah dal ko paymp karne wale pore jasm ke dhamake hon.

ya kise karin:

sqat min garin, paon ko waps takhte min laatin.

ek pash ap karin, paon waps hathon ki taraf chhalang lagain, phar oper ki taraf phat jain.

fawaid:

2019 ki ek tehqeeq min pata chala kah barpez dodne ke maqable min 50 fisad ziyadah kilories jalate hen.

5. pl aps/chan aps: bek and aarm mujasmah saz:

pl aps leton, bcipas or kandhon ko nashana banate hen. agar zarort ho to madad ke liye mazahmati bind istamal karin.

tarqi ki tajavez:

alti hoi qataron se sharo karin.

haftah war badhte huvay 5 reps ke 3 seton ka masad banain.

6. catel bel jholin: tqt or bardasht ko farog din.

ya dhamakah khaiz aqdam dal ki dhadkan ko baland karte huvay kolhon, gulots or kandhon par kam karta hay.

farm chek last:

kolhon par qabzah, catel bel ko kandhe ki unchai par jholin.

apane bazun ke istamal se garies karin - tqt kolhon se aati hay.

7. phephade: tawazin ke liye yaktarafah tqt

phephade pathon ke adam tawazin ko darist karte hen or kor ko mashghol karte hen.

taghairat:

riyors phephade

chalne ke phephade (shidat ke liye dumbles shamil karin)

kis studi: 2023 ki sports medesn ki rport ne phephade ko khaladiyon min ghatane ke 15 fisad behtar istehkam se joda.

8. takhti ki qatarin: kor + bek kombo:

dumbles pakdo, takhti min ghas jao, or ek waqat min ek wazin ki qatar lagain.

fawaid:

tarcha, operi commer or kandhon ko mazboot karta hay.

tawazin or ham aahingi ko behtar banata hay.

9. mauntin kalimers: dinamk kor or kardeo

ties raftar pahadi koh pema aap ke dal ki dhadkan ko ties karte huvay abis ko oper karte hen.

nataij ko badhane ka tariqah:

kolhon ko niche or kor ko saqt rakhen.

10 sicand rist ke sath 30 sicand ke sprnt ka masad banain:

10. Renegade Rows: Full-Body Challenge

apane kor or patchhe ki janch karne ke liye mutabadil dumbl qataron ke sath takhti ko jodin.

paro tup: istehkam ke liye hex nama dumbles istamal karin.

apane pore jasmani mamolat ki tashkil kise karin.

abtadai: 3 set 8-12 rips fi warzish, 2–3x/haftah.

advanced: super sets (jise, sqats + pash aps) yaa HIIT waqafe shamil karin.

aalat se pak aaption: wazin ko mazahmati bind yaa pani ke jag se badalin.

Natijah:

makmal jasmani warzish waqat ki bachat karti hay, charbi jalati hay or faal tqt peda karti hay. an 10 mashqon min mahart haasil kar ke, aap ek mutawazin, mawafaqt pazeer rotin banain ge jo aap ke ftins ahidaf ke sath badhta hay.

1. kiya min rozana pore jasm ki warzish kar sakta hon?

pathon ki bahali ki ajazt dine ke liye 3–4x/hafte par qaaim rahin.

2. pore jasm ka sition kab tak chalna chahiye?

45-60 mant ke liye hidaf banain, bashmol warm aps or kold doun.

3. kiya min pore jasm ki warzishon ke sath kardeo ko jod sakta hon?

ji han! barpez, koh pema, or catel bel kardeo ki tarah dogana jholte hen.

4. kiya pore jasm ki warzish wazin min kami ke liye achi hay?

balkal — wah aap ke warzish ke kafi arse bad metabolzam ko badhate hen or kilories jalate hen.