Weight kam karne me madad karne wale kai prakar ke exercise hain. Kuch sabse effective exercise hain:
Aerobic exercise: aerobic exercise se aapka heartbeat tej ho jata hai aur calorie burn hote hain. Aerobic exercise ke examples mein chalna ( walking) , daudna (jogging), swimming, cycle chalana (cycling), nachna (dancing) aur rowing shamil hain.
Strength training: Strength training me muscles banati hai. Muscles jyada calorie aaram (rest) me burn hoti hai fat ke comparison mein, isliye strength training se aapko calorie jyada burn karne me madad milti hai, haala ki jab aap exercise nahi kar rahe hote hain. Strength training ke examples mein weight lifting, resistance bands use karna aur push-ups aur squats jaise sharir bhar exercise shamil hain.
Interval training : Interval training mein high-intensity exercise ke chhote bursts aur resting time or kam-intensity exercise ke samay ke beech badalte hain. Interval training calorie burning aur fitness ko sudharne ka ek bahut prabhavshali tarika ho sakta hai. Interval training ke examples mein daudna ( running/sprinting), HIIT workout aur Tabata workout shamil hain.
Aapke liye sabse achha vyayam aapke individual fitness level, goals aur pasand ke anusar alag ho sakta hai. Agar aap naye hain exercise mein, toh dhire dhire shuru karna aur apne workout ke intensity aur duration ko dhire dhire badhana important hai. Yeh bhi zaroori hai ki aap apne sharir ki suno aur jarurat padne par aaram ke din le.
Aapko kitna vyayam ki avashyakta hai? How much exercise do you need?
Weight loss karne ke liye aapko exercise ki avashyakta aapke individual factors par depend karega. Halaanki, adhikansh specialist maante hain ki adults ko kam se kam 150 minutes moderate-intensity aerobic exercise ya 75 minutes high-intensity aerobic exercise karni chahiye har hafte. Aap moderate aur high exercise ka mishran bhi kar sakte hain.
Exercise ke alawa, ek healthy diet aur healthy weight banaye rakhna bhi important hai. Ek healthy diet ka matlab hai ki aapko fruits, vegetables aur whole grain (poore anaj) khana chahiye. Iska matlab hai ki aapko processed foods, sugar drinks aur junks food ko khana kam karna chahiye.
Yahan kuch aur tips vajan kam karne ke liye exercise ke saath:
- Aisa exercise khoje jisse aap anand uthate hain aur jisse aap atal rah sakte hain.
- Realistic goals set kare aur apne exercise ke intensity aur duration ko dhire dhire badhate jaye.
- Find a workout buddy to help you stay motivated.
- Exercise se pehle warm-up aur uske baad cool-down kare. Read our previously article on warm-up and cool-down [ click here ]
- Exercise ke pehle, dauran aur baad mein pani adhik se adhik piye.
- Apne sharir ki suniye aur jarurat padne par aaram ke din le.
Weight kam karna samay aur mehnat leta hai, lekin exercise aur diet ke mishran se yeh bilkul sambhav hai. In tips ko follow karke, aap apne weight kam karne ke goal ko haasil kar sakte hain aur apni puri sehat ko sudhar sakte hain.
Here are some examples of exercises jo aap ghar par kar sakte hain:
1.Walking: Chalna, exercise shuru karne ka ek accha tarika hai. Yeh kam asar dalne wala aur aapke jodo ke liye anukool hai. Aap din mein 30 minute, 3-4 din har hafte ke liye chalna shuru kar sakte hain.
3.Push-ups: Push-ups aapke chhati, shoulders aur triceps ko kaam karne ka ek accha tarika hai. Push-up karne ke liye, ek plank position mein aakar, apne haath kandhe ki chaudee par aur apna sharir seedha ek rekha mein rakhkar shuru karein. Apna sharir niche le jaye jab tak aapki chhati zameen ko na chue, phir shuruati position mein laut aaye.
4.Crunches: Crunches aapke pet ko kaam karne ka ek accha tarika hai. Ek crunch karne ke liye, apni kamar ke bal lete huye apne ghutnon ko modkar aur pair zameen par rakhkar, apne haath apni mastak ke peeche rakhein aur apna upar ka shareer apni ghutno ki aur le jayein.
5.Plank: Plank aapke core ko kaam karne ka ek accha tarika hai. Plank karne ke liye, ek push-up sthiti se shuru karein jisme aapke hatheliyan zameen par ho. Apna sharir ek seedhi rekha mein rakhein apne sir se lekar apni aedi tak aur sthiti ko jitna lamba sambhav ho sake, waisa rakhein.
Ye sirf kuch ghar par kiye ja sakte vyayam ke udaharan hain. Sabse mahatvapurna cheez yeh hai ki aap aise exercise khojein jo aapko anand dete hain aur jinme aap atal rah sakte hain.
Mujhe umeed hai ki yeh lekh aapko vajan ghatane ki yatra par shuruaat karne me madad karega. Yaad rakhe, yeh samay aur mehnat leta hai, lekin apne goals ko paane mein bilkul sambhav hai."