Скачать или смотреть Monday Motivation: Shoulder Taps & High Plank Raise Exercise

Sharir ka dhyaan hamesha rakhna chahiye aur apne body ko dard se relief dene ke liye exercise karna bahut zaroori hota hai. Chahe aap buzurg ho ya jawaan, exercise aapke lifestyle ka ek hissa hona chahiye.

Aaj ki Monday motivation mein hum target karne wale hain core muscles. Weak core muscles in the long run aapko injuries, weaker endurance aur increased fatigue jaise kai saari problems ka karan ban sakta hai.

Isliye aaj hum aise exercises seekhenge jo aapke sharir ko strengthen karne mei madad karegi aur aapke overall strength, balance and endurance ko bhi improve karegi. Pehli exercise ka naam hai Shoulder Taps.

Lambe samay tak baithne, wrong posture se chalne aur stress ke kaaran body weak ho sakte hain. Agar aapko apne daily activities ya koi bhi chote kaam ke baad thakaan hoti hai toh this is the sign to start exercising.

Let’s start with shoulder taps. Iss exercise ko karne ke liye, sabse pehle:
Plank position mein aa jayein – apne haath aur pair zameen par rakhein
Palms niche ki taraf, shoulder-width apart
Aapke sharir ko ek seedhi line mein rakhein
Behtar stability ke liye apne pair ko thoda hip-width se zyada door rakhein

Ab main movement ke liye:
•⁠ ⁠Apne right hand ko uthayein aur left shoulder ko touch karein
•⁠ ⁠Right hand ko wapas starting position mein laiyein
•⁠ ⁠Left hand ko uthayein aur right shoulder ko touch karein
•⁠ ⁠Is motion ko alternately repeat karein
•⁠ ⁠Is position ko ek second ke liye hold karein
•⁠ ⁠Dhyan rahe ki aapka core tight ho aur hips sway na karein
•⁠ ⁠Exercise ko 8 to 10 times kijiye each shoulder, in sets of 3.

Great job, take 30 to 60 seconds break and let’s get started again. Hamara 2nd exercise is called High Plank Leg Raise

Iss exercise ko karne ke liye, shoulder taps jaise hi ek high plank position mei aajaye
sharir ek seedhi line mein, pair ko hip-width se zyada door rakhe

Ab main movement ke liye:
•⁠ ⁠Apne right leg ko dheere-dheere uthayein aur piche ki taraf stretch karein
•⁠ ⁠Right leg ko wapas starting position mein laiyein
•⁠ ⁠Left leg ko dheere-dheere uthayein aur piche ki taraf stretch karein
•⁠ ⁠Is motion ko alternately repeat karein
•⁠ ⁠Is position ko ek second ke liye hold karein
•⁠ ⁠Dhyan rahe ki aapka core tight ho aur hips sway na karein

Repeat this 8 times for each leg, total 16 reps and in sets of 3.

Agar aapko thakawat ho, toh aap sets ke beech mein break le sakte hain. Yeh exercises aapki iverall balance, endurance aur core strength ko over time badhayega.

Remember, consistency is the key!

Iss exercises ko ghar par zaroor try karein aur niche comments mein mujhe batayein ki aapko kaisa laga!
Next Monday phir milenge!

Disclaimer: kindly consult your doctor or physio before starting a new diet or workout. This is not a substitute for any recommendation you would have received from your doctor or physio. kindly consult your physician if you have any health issues. All these are the content creators' personal views only.

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