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                     FITNESS LIFE

                         

      BEST EXERCISES FOR WEAK BACK

Hello friends,

 Swagat hai apka hamare iss naye post mai pichle post mai maine apko bataya tha diet aur kuch tips jisse ap apni lower back ko majboot bana sakte hai aaj mai kuch tips dunga kamar ko majboot banane ke liye.

Jaise ki sab jante hai ki lower back hamara puri body ka stabilizer hotta hai jab tak apka kamar ka muscle majboot nahi hoga tab apko jada weight hi nahi kam weight uthane mai bhi dikat hogi ye baat sirf gym karne walo ke liye hi nahi hai jo gym nahi jatte unke liye bhi hai aj mai apko kuch exercise bataounga jinko karke ap apni kamar ko majboot bana sakte hai.

DOSTO APKO JITNI BHI EXERCISE BATAOUNGA YE SARI EXERCISE KO AGAR AP GYM KARTE TOH APNI SARI EXERCISE KHATAM KARNE KE BAAD KARE AUR AGAR AP GYM NAHI KARTE TOH SUBHA KHALI STOMACH INN MAI SE KOIBHI 2 EXERCISE DAILY KAR SAKTE HAI AUR FIR DHEERE DHEERE EXERCISE BADA SAKTE HAI

 Post ko pura padiyega tabhi apko samjh ayega aur iss post ko aur logo ke sath share kijiyega taki agge aur logo ki bhi help ho sake

  

                        1. BRIDGE 

Bridge dosto ye exercise hrr koi kar sakta hai isliye kisi bhi trah ke equipment ki jarurat nahi hai ye exercise ko ap apne ghar pe kare . Iske liye apko mat pe letna hoga aur dnno legs ko bend karke rakhna hoga aur dnno hath hips ke niche rahenge aur uper uthayege hips ko aur dheere se niche ayenge uper atte hue saas ko bahar ki taraf chodege . Iss exercise se apke lower back ko taqat milegi aur apke back pain thik hojayege . Iska karne ka treeka niche video mai dekh sakte hai ap.

     Bridge exercise ke sets aur reps 

Iss Exercise ke apko 15 reps aur 3-4 sets ap kar sakte hai. Legs ke bich mai ap takiya bhi laga sakte hai chahe toh.

  

             2.  KNEE TO CHEST TOUCH   

Ye exercise stretching mai atti hai isse apke sciatica (ek muscle hotta hai) pain jo lower back mai hotta hai jo ki bahut dheere dheere atta hai aur lambe time tak bana rehta hai isse puri ek leg mai dard ajatta hai piche ki thigh ki taraf . Jo heavyweight uthate hai unke liye ye exercise bahut jaruri hai. Aur  jiske kamar dard ka koibhi issue hai usme aram milega. isko karne ke liye ap mat pr letenge dnno legs ko sidha karke fir ek leg ko uper lekar ayege bend karte hue aur jab ap uper lekar ayenge tab ap saas ko bahar chodenge saas chodne se ap jada se jada apni legs ko stretch kar sakege . Isko ap bench aur floor dnno pe Kar sakte hai

      Knee to chest touch sets aur reps

Iske apko 3-3 sets dono legs pe karne hoge aur jab ap bend karke uper lakar ayege tab apko 5-6 sec hold karna hoga aur uske baad dheere se niche chodna hoga aise karke apko dono legs pe 5-5 baar karna hoga . Iska karne ka treeka ap video mai dekh sakte hai.

                3. SUPERMAN STRETCH

               

Ye ek stretching aur yoga mai sabse jada karne wala pose hai agar apki height jada hai toh aur ap computer pe jada time kaam karte hain toh apko ye exercise jarur karni chahiye isse apka kamar ka dard thik hojayega . 

1  Superman pose karne se apke stomach ka hissa bhi majboot banta hai jisse apke kamar Dard ya weak hone ke chances Kam ho jatte hai.

2. Apka body ka posture bhi thik hojayega jo bahut logo ka kharab hotta hai ya kharab hojatta hai bahut der tak jab ek jagha pe baithte hai.

3. Apke kamar ke muscle ki strength bhi badti hai agar ap gym jatte hai vaha jada heavyweight lift karte hai toh ap aram se kar sakenge.

   Superman streaching sets aur reps

Iske apko 3 sets aur 10 reps karne honge bilkul dheere dheere movement ke sath hrr rep karte hue apko 2-3 second uper hold karna hai fir niche dheere se lekar anna hai.

               4. HYPER EXTENSION

Hyper extension exercise ye sabse jada ki jane wali exercise hai jab kisi ko kamar dard hotta hai toh ye vaise hrr koi kar sakte hai chahe apke kamar dard hai ya nahi hai. Agar ap gym karte hai toh ap apni saari weight training exercise khatam hone ke baad isko kar sakte hai isse apki kamar pe dard nahi hoga aur kamar ka muscle majboot hotta jayega jisse ap Aram se jada se jada weight utha sakte ho. 

   Hyper extension exercise ke sets aur reps

Iss exercise ke apko 15 reps aur 3 sets karne chahiye aur isko ap roj bhi kar sakte hai

         

          5. GOOD MORNING EXERCISE

               

good morning exercise iska naam Chinese bhasha se liya gaya hai aur ye exercise sabse achi maani jaati hai apke kamar ke niche ke hisse ko majboot karne ke liye Iss Exercise mai apka pura legs ke piche ka muscle kaam karta hai jaise hips , hamstering muscle . Agar apko apni lower body ki taqat badani hai toh ap iss exercise ko jarur kijiye aur jab ap niche jayege toh apki kamar mudegi nahi aur iska karne ka treeka mai apko video mai dikhaounga .

Good morning exercise ke apko 3 sets aur ap 12-15 reps kar sakte hai.

            6.  CAT POSE OR STRETCHING

Cat pose ye exercise bhi ek stretching ke time hi ki jatti hai .iss exercise se apke kamar ko strength milti hai aur apki kamar agar band hai toh usko bhi sidha karne mai help milti hai. Agar ap exercise karte hai toh usko jarur apne routine mai lekar aiye isse apke kamar ke muscle ko ap bahut Aram se relax kar sakte hai aur apko injury ke chances bhi kam hojayge. 

Iska karna ke treeka ap apko mai video mai dikhaounga ap vaha dekhkar bhi kar sakte hai

Iske sets aur apko 3 karne hoge aur 10 reps kam se kam karne honge .

NOTE-- DOSTO AAJ MAINE APKO BATAYA KI AP KAISE APNI KAMAR KO MAJBOOT BANA SAKTE HAI JO KI SABSE JADA JARURI HAI STRONG HONE. KONSI EXERCISE KARKE AP APNI KAMAR KO MAJBOOT BANA SAKTE HAI. UMEED HAI APKO YE POST ACHA LAGA HOGA AUR AP ISKO DUSRE LOGO KE SATH BHI SHARE KAR SAKTE HAI.

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            WRITER - FITNESS LIFE