Скачать или смотреть Monday Motivation: Bird-Dog Exercise!

Kamar ke dard ko ignore mat kijiye. Doctor se turqnt salha lijiye ... lekin uske saath saath...apne sharir par bji dhyan dijiye.

Kamar ke dard ya lower back pain ki vajah spine ka misalignment ho sakta hein, yane ki aapke reed ki haddi mein badlav.
Aaj ham ek aisi exercise karne wale hai joh aapko inn problems ko solve karne mein aapki madat karnege. Iske saath saath aapke sharir ka daya baya balance barkarar rakhne mein help karega.
This exercise is called Bird dog exercise.

Lambe samay tak baite rehnese, galat posture, wrong shoes ke saath lambe arse tak chalnese...long run mei back aur hip muscle pain ki kayi problems ho sakti hai.

Iss exercise ko karne ke liye, sabse phele
Get down on your all fours – ghootne aur aapke haat zameen par
Palms facing downwards, shoulder-width apart
Position both of your knees directly under the hips, eyes looking down, and back flat.

Ab for the main movement,

Simultaneously extend the left arm and right leg
Extend both the arm and leg until completely straight. Ek second hold kijiye.
Aur ab apne knee ko aapke elbow tak pull back kijiye.
Hold this position for one second
Return to the starting position of the exercise
Yeh karte samay dhyan rakhiyega ki aapka balance bana rahe,hips jhukne nahi chahiye
Repeat the exercise extending the opposite arm and leg

Do this 10 times each side for 3 sets, and agar aapko thakan lage toh aap do sets ke beech me break bi le sakte hai. Ye exercise aapko long run mei balance maintain karne mei help karega

Iss exercise ko gharpe zaroor try kijiye and let me know in the comments below!
See you next Monday!

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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