Saqt shedol ke sath ft rahne ka tariqah (2025 ke liye 10 haqeeqat pasandana mashore)

Saqt shedol ke sath ft rahne ka tariqah: 2025 ke liye 10 haqeeqat pasandana mashore

kam, khandan, or tandaristi min tawazin rakhana naamamkan muhasos kar sakta hay. lican kiya hoga agar masrof shedol ke sath ft rahna jam min ghantay guzarne ke bare min nihen hay? ek dhi se ziyadah ke tajrabe ke sath ek musadaqah ftins koch ke tur par, min ne an gant kalints ko an ke packed kilndrs ki qarbani diye baghair apane maqasid haasil karne min madad ki hay. saht mand rahne ke liye yahan aap ki be hodah gaid hay, yahan tak kah jab waqat tang ho.

1. mukhtasr, ziyadah shidat wale warzish ko tarjeeh din (HIIT)

amrican kalj af sports medesn (ACSM) is bat ki tasadiq karta hay kah 15 mant ki HIIT trining metabolzam ke sath sath tavel mashqon ko bhi badha sakti hay. namona mamol:

• jamp sqats: 45 sicand
• pash aps: 45 sicand
• takhti: 30 sicand
• 3 bar dahrin.

tehqeeq se patah chalta hay kah HIIT qalabi tandaristi ko badhata hay or mastahkam haalt kardeo se ziyadah moassir tariqe se charbi ko jalata hay. mere moakkal an ko apes ke sath pora karte hen jise kah tanazeem ke liye 7 mant warzish.

2. sargarmi ko rozana ki adat min ft karin.

• mutalobah alfaz: kam ke dan min warzish
• kal par chalin: apane ghar/daftar ke ard gard chal qadami karin.
• sediyan chadhana: 10 kilories fi mant (CDC) jalin.
• dessic striches: har ghantay beth kar tangin athane yaa kandhe ke rol karne ki koshash karin.
• paro tup: har 90 mant min shift karne ke liye fon ka alarm istamal karin. yahan tak kah 5 mant ki ties raftari jama hoti hay!

3. ek paro ki tarah master khane ki tyari

• mutalobah alfaz: masrof peshah war afrad ke liye khane ki tyari
• harord ke ek matalaa ne daryaft kiya kah khane se pehle khane wale 40% ziyadah sabziyan khate hen or hafte min 3+ ghantay bachate hen. is aasan mansube ko aazmain:
• bech kak parotin: chakn ko garl karin, tofo ko bek karin.
• pari porshan snex: kati hoi sabziyan, gari dar meway
• ismothi pack ko manjamd karin: palk, beryan, parotin powder.
• garld chakn or sabziyon ke sath khane ke tyar kantiners Alt mutan: "masrof shedol ke liye garld chakn, koino or barokoli ke sath khane ki tyari ke kantiners."

4. "maycro warzish" se faidah athain

• kalidi lfiz: ghar par maycro warzish
• commercial barik sqats: ti vi ashtaharat ke duran 20.
• danton ka barsh bachada athata hay: 30 sicand, dan min do bar.
• balon ko barsh karte waqat lanj: 10 fi cyd.
• ya chhoti koshashin rozana 100+ azafi kilories jalati hen (Mayo Clinic).

5. bahali ke liye nind ko behtar banain

• mutalobah alfaz: nind or tandaristi
• kharab nind metabolzam or hawasalah afzai ko patdi se atar diti hay. 7-9 ghantay haasil karin bazaria:
• sone se 1 ghanta pehle lised band karna.
• scrinon par baliyo lit balakar pahunana.

6. tek ke sath jawabdah rahin

• kalidi lfiz: masrof logon ke liye ftins apes
• MyFitnessPal: khane ko 2 mant min laag karin.
• FitOn: muft 10 mant ki warzish.
• StepBet: qadami ahidaf tak pohchane ke liye adaigi haasil karin.

7. dhiyan se khane ki mashq karin.

• kalidi lfiz: zhan nashin khane ki tajavez
• aahastah se chabain: aap ke damag tak makmal hone ke skigles ko 20 mant lagte hen.
• chhoti pleton ka istamal karin: hason ko 22% tak kam karta hay (kornil uniyorsti).

Natijah:

masrof tars zandgi ke sath ft hona sarf karkardgi ke bare min hay, ghantay nihen. ek tap ke sath sharo karin—jise kah 7 mant ka HIIT sition yaa lanch ke waqat ki tyari—or taumer sharo karin.

Aksar pochhe gaye swalat

swal: kiya 15 mant ki warzish waqei kam kar sakti hay?

A: balkal! matalay se saabat hota hay kah mukhtasr, ziyadah shidat wale warzish bardasht or tqt ko atna hi badhate hen jtana tavel warzish.

swal: min hawasalah afzai kise karon?

A: warzish ke duran pod kast yaa ti vi sho sanin. sang mel ke bad apane aap ko aaram dah ghsal yaa warzish ke naye kapadon ka alaj karin.