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Legs exercise for beginners, legs fat reduce exercise, legs fat kaise Kam kare,legs exercise at home

                 FITNESS LIFE

Hello friends,

Mai apke liye ek topic lekar fir hazir hu. aj ka jo topic hai vo honne wala hai legs ki exercise ke uper ap apne legs fat ko kaise Kam kar sakte hai mai apko kuch tips bataounga iske liye aur kuch exercises ap iss topic ko pura jarur padiyega tabhi apko pata lagega kaise fat khatam kar sakte hai ap legs ka .


Badte fat ko control karne ke liye hum bahut trah trah ki diet follow karte hai par jab results nahi milta toh hum diet aur exercise karna chod dete hai . Pr kisi ne ye nahi socha hoga weight loss, fat loss kyo nahi hotta jab hum diet aur exercise karte hain.  iske 2 vajah hai ya toh hum exercise puri achi trah se karlete hai aur diet nahi kar pate ya hum diet puri tarh karte hai exercise thik nahi karte .


Hamari body mai sabse jada fat ya toh hamare stomach pe hotta hai ya fir legs pe . Inn dono jagha se hi fat ko kam karna bahut mushkil hotta hai . Lekin ab apko pareshan hone ki jarurat nahi hai mai apko kuch badia tips bataounga aur isme kuch exercise bhi shamil hai ap inn tips ko follow kijiye apko result jarur milega . 


          LEGS KE LIYE EXERCISE


                     SQUAT EXERCISE


squat ek aisi exercise hai jo sabse basic aur iss exercise ko ap kahi bhi kar sakte hai . Iske liye apko apne pair ka gap utna rakhna hai jitne apke shoulder ki width hai uske baad apko 90% tak niche Jana hai fir vaha se dheere se uper anna hai. Aur isme apke hath samne ki taraf rahege . Ye ek achi exercise hai .jo pehli brr exercise ko kar raha hai vo dusra tareeka bhi kar sakta hai mai 2 treeka ki photo dalunga ap dnno ko dekhiyega.


REPS AND SETS----- 15  REPS AUR 3 SETS .


                LUNGES EXERCISE 



Lunges ------- lunges ek bahut badia exercise hai iss exercise se apke hips , thigh dnno ka fat kam hoga . Iss exercise ko ap divaar ka sahara lekar ya bina sahare ke bhi kar sakte hai . Ye ap video ke dauran dekhiyega . Ye ek bahut achi exercise hai. 


REPS AND SETS ------ 10-10 REPS AUR 3 SETS 


            SKIPPING ROPE EXERCISE

Ye ek aisi exercise jisse apke legs ka fat bahut jaldi kam hotta hai iss exercise ko subha ke waqt ap kijiye. Ye ek bahut asaan exercise hai . Iske ilawa ap running bhi kar sakte hai isse bhi legs pe zor padta hai. Ap apne toe ke uper jump karege iss exercise ko karte hue aur apka calf muscle bhi kaam karega.


 REPS AND SETS ------ 50 REPS AUR 2 SETS

 

                     SUMO SQUAT


Sumo squats exercise ye exercise hamare inner legs ke liye hotti hai iss exercise se apke inner legs ko takat milti hai. Iss exercise se apka jo main Muscle hotte hai vo quadriceps, inner legs aur hips hotta hai. Sumo squat ko ap dumbell aur barbell dono se kar sakte hai Iss exercise se apka lower body ka fat bahut jaldi khatam hoga aur back ke niche Wale hisse ko bhi takat milti hai.

SETS AND REPS---- 3 SETS AUR 15-20 REPS

AAP INN 4 EXERCISE KO EK SATH KAREGE EK KE BAAD EK KARKE 3 EXERCISE SATH FIR 40 SEC KA REST FIR DUBARA REPEAT AISE KARKE 3 SET KAREGE AP INKE.


                   JADA PANI PIYE

Agar ap body ka fat loss kar rahe hai ya weight loss kar rahe hai toh sabse ye jaruri hotta hai ki ap Pani kitna pii rahe hai. Iske 2 sbse bade fayde hai 


1. Pani hamare shareer ki burn karne wale urja ya calorie ki matra ko badata hai.isse fat kam hone mai help milti hai


2. Pani piite rehne se apki body hydrate bani rehti hai aur apni jada khane ki adat ko duur rakh sakte hai. Pani kam pine se fat burn karne ki capacity kam ho jatti hai. Yehi ek sabse badi vajah hai fat loss na hone ki.



             ACHI NIND LENA JARURI

Achi nind nahi lene se apke harmones mai dikat atti hai jisse apke fat kam nahi hotta. Achi nind na lene se apke sabhi body parts pr fat badne lagta hai isme legs bhi shamil hai. Agar ap body fat ko kam karna chahte hai toh km se km apko 7-8 ghante ki nind leni chahiye.aur apko koi harmonal dikat bhi nahi hogi.


NOTE ---- Aaj ke topic mai humne apko bataya ki kaise ap apne legs ke fat ko kam kar sakte hai umeed hai ap isko follow karege aur apko samjh aya hoga. agar apko koibi doubt ho toh ap comment karke puch sakte hai. Aur ap sidha mere instagram handle pr bhi DM kar sakte hai


 meri instagram I'd   ---- harbans 37 








 


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