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                    FITNESS LIFE 

 5 TIPS INNER THIGH FAT KAISE KAM KARE

Hello friends,

Namaste dosto aj jo topic mai apke liye lekar aya hu vo bahut logo ki dikat rehti hai fat lose karne mai ji ha dosto inner thigh ka fat usko kaise Kam karne ke liye bahut exercise karte hain par kam nahi hotta. Iss post ko pura padiyega dosto isme apko legs fat ki puri jaankari miljayegi jaise -- 

1. Inner thigh pe fat kyo jada atta hai.

2. khane mai kya chodna chahiye jisse legs fat jaldi kam hojaye aur kuch exercise. 

3. Kya khana chahiye inner thigh fat lose ke liye. To chaliye dosto shuru karte hai.👇

     INNER THIGH PE FAT KYO ATTA HAI

1. Inner thigh pe fat anne ki sabse badi vjha over eating hotti hai jab hum jarurat se jada khana ek baar mai khalete hai.

2. Astrogen ki kami hone ki vjah se bhi  ladies mai aisa hotta hai jisse weight aur lower body fat dnno badte hai .

3. Agar koi daily basis pe oily food khatte hai toh unko jaldi chod dena chahiye  kyoki ye bahut badi vjha hai legs fat badne ki.

4. Hormonal dis balance se bhi fat badta hai.

  KYA CHODNE SE THIGH FAT JALDI KAM       HOGA.

1. Namak pe control rakhe 

2  Meetha kam khaye

3  jada der ek jagha pe na baithe

4  Over eating na kare

5. White rice kam khaye 

KYA KHANA CHAHIYE LEGS FAT GHATANE KE LIYE.

1.  Protein diet jada khaye

2. Achi nind jaruri hai

3. Pani jada piye

4. Daily Walk karte rahe

5. Green vegetables jada khaye.

INNER THIGH FAT KAM KARNE KE LIYE    KUCH EXERCISE.  

                      1.  SUMO SQUATS

Sumo squats exercise jo ki apke inner thigh pe work karti hai. Isse apke pure lower body ki takat badti hai aur fat jaldi kam hotta hai. Iss exercise se apke inner thigh, hamstering, quadriceps , glutes, core ye sab muscle kaam karte hain. Isse apka weight bhi kam hotta hai. Isse apko lower back injury se bhi bachenge . Iska main Muscle inner thigh hi work karta hai. 

       Sumo squats sets and reps 

Sumo squats ke 3-4 sets aur 15-20 reps karee iske liye apko equipment ki jarurat nahi hotti isko ap apne ghar pe bhi kar sakte hai.

                   2. SIDE LUNGES 

Side lunges ye exercise apke inner thigh ke liye hotti hai . Ye exercise apke legs ko flexible bhi banati hai aur stretching ke liye bhi ki jaati hai jitna apka stretching hoga utna apka inner thigh ka fat jaldi kam hoga iska main kaam balance , stability, strength aur inner thigh ka fat kam karna hai. Iss exercise ko athelete jada karte hai strength badane ke liye . Side lunges ka movement mai apko video mai dikhaounga ap usko dekhiye aur try kijiyega .

   Side lunges exercise sets aur reps 

Apko side lunges ke 3 sets karne hai aur 10-10 reps dnno taraf karne hai aur jo pehli baar kare vo 1-2 sets hi kare .

                3. INNER THIGH CIRCLE 

Inner thigh circle ek bahut badia inner thigh ka fat kam karne ke liye exercise hai . Iske liye apko kisi bhi equipment ki jarurat nahi hai agar ap gym nahi karte toh ap iss exercise ko apne ghar pe bhi kar sakte hai. Iske liye ap apne ankle pe ankle weight hotta hai vo bandh sakte hai usse apki inner thigh ko jaldi tonning hone mai help milegi. 

      Inner thigh circle sets aur reps

Iss exercise ke apko 3 sets aur 10 baar backward aur 10 baar forward aise karne ke baad apka 1 set pura hoga.

       4.  Glute bridge with prop squeeze

Ye exercise apko bilkul hip thrust ki tarha hi karni hai iske liye apko apni thighs ke bich mai ball, takiya, lagakr karege isse apka inner thigh ka fat jaldi burn hoga , back aur hips ko bhi takat milegi aur injury ke chances Kam hojayege.

        Kaise karna hai iss exercise ko

Apko mat pe letna hoga dnno hatho ko apne hips ke niche lagana hoga aur dnno feet mai apke shoulders ke jitne khula rehne chahiye aur apko uper aur niche bilkul dheere dheere se anna hai. ek bat dhayan rakhna hoga ye exercise karte hue apki hips ya back niche floor pe touch na ho . Jab ap uper lekar jayege tab 2-3 sec uper hold rehna chaahiye. Apko Mai ye exercise karke dikhaounga ek video ke dauran ap usko dekhkar kar sakte hai.

Glutes bridge ke kitne sets aur reps - 

Iske apko 3 sets aur 10-15 reps karne chahiye

             5. JADA SE JADA STRECHING

Jee ha dosto stretching ek bahut jaruri part hai legs ka hi nahi kisi bhi body part ka fat ko kam karne ke liye apko stretching karna jaruri hai. Stretching apke metabolism ko acha rakhti hai aur apke stamina ko bhi badati hai jisse apko asaani hotti hai fat loss karne mai. Stretching se jo muscle tight hojatti hai vo loose hona shuru ho jaati hai aur apka fat bhi jaldi kam honna shuru hojatta hai.

Stretching ap agar weight training ya fir kisi bhi trah ki exercise karte hai toh puri exercise khatam karne ke baad kar skate hai.

5  SABSE BADIA STRECHING JO KARNI CHAHIYE.

1. Cobra streching

2. Seated twist 

3 Bridge 

4. Warrior

5. Knee squeezes

6. Toe touches 

NOTE--- DOSTO AAJ MAINE APKO ISS POST MAI BATAYA KI KAISE AP APNE LEGS FAT KO KAM KAR SAKTE HAI, KUCH EXERCISE, KUCH STRECHING, KYA KHANA CHAHIYE AUR KYA CHODNE CHAHIYE LEGS FAT KAM KARNE KE LIYE. UMEED KARTA HU APKO POST ACHI LAGI HOGI AUR INN TIPS KO FOLLOW AUR DUSRE LOGO KE SATH BHI SHARE KAREGE TAKI AUR LOGO KI BHI HELP HO SAKE. TOH DOSTO MILTE HAI AGLI POST KE SATH TAB TAK LIYE TC DOSTO.

            WRITER -FITNESS LIFE