Скачать или смотреть Monday Motivation: High Knees & Chair Sit-ups!

Aaj kal ke zamaane mein exercise sirf jawaan logon ke liye nahi, balki sabke liye exercise is very important. Jaise-jaise umar badhti hai, mobility, balance, aur cardiovascular health maintain karna aur zaroori hota jaata hai.

Regular exercise se na sirf aapki physical health mei sudaar laata balki aapki mental aur emotional well-being par bhi positive changes dikhayi dete hai. Exercise aapke joints aur muscles ko flexible banata hai, core strength improve karta hai, aur aapko ek active lifestyle maintain karne mein madad karta hai.

Aaj hum do aise exercises karenge jo aapke leg strength, core strength aur hip mobility ko improve karne mein madad karega.
Pehli exercise hai High Knees, let’s get started!

High Knees exercise se aap apne overall endurance, leg strength aur balance ko improve kar sakte hain. Iss exercise ko karne ke liye:

1. Seedhe khade ho jaayein, feet hip-width apart.
2. Apne haathon ko straight aage ke taraf parallel to ground rakhe
3. Ab, knee ko chest ki taraf uthayein till you touch your hand
4. Hold it for a second and back to starting position
5. Aur isse tarah dusare knee ko bhi upar utaye
6. Ensure karein ki aapki back straight rahe aur knees also in 90 degrees, touching your hand.

Agar aap aapke knees haat tak nahi paunch paa rahe toh lift your knees as much as you can.

Yeh exercise aapke heart rate ko badhata hai aur cardiovascular health ko bhi improve karta hai. Isse aapke legs aur core muscles bhi strong hote hain.
Repeat this 15-20 times for each leg, in sets of 3.

Take a break and get ready for the next exercise joh ki Chair Sit-ups.

Chair Sit Ups se aap apni core strength aur hip mobility ko improve kar sakte hain. Iss exercise se aap apne back aur abdomen/core muscles bhi strong hote hain. Is exercise ko karne ke liye

1. Ek sturdy chair lein aur uspar seedhe baith jaayein, feet flat on the ground. 90 degrees.
2. Apne haathon ko apni thighs par rakhein.
3. Stand upright, reedh ki haddi straight honi chahiye.
4. Ab apne core muscles ko engage kijiye and wapas starting position yaani sitting position mei wapis bait jaaye.
5. Repeat this 10-15 times, in sets of 3.

Chair Sit Ups balance aur stability ke liye bahut zaroori hain. Yeh exercise aapko daily activities mein bhi madad karti hai.

In dono exercises ko regularly karne se aapki overall strength aur mobility improve hogi. Inn exercises ko ghar par zaroor try karein aur comments mein mujhe batayein!

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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