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Plank karne ke fayde,plank kab karna chahiye,plank exercise benifits in hindi,plank exercise at home,plank exercise ka sahi posture, plank exercise muscle worked,plank kisko nahi karna chahiye,core strong kaise kare,stomach fat kaise Kam kare ghar pe

                   FITNESS LIFE


             PLANKS KARNE KE FAYDE

                        

Hello friends,

   Hello dosto swagat apka hamari iss post mai iss post mai apko bataounga ki ap kaise sirf plank karke apne core ko majboot aur uska fat kam kar sakte hai aur bhi bahut si jankari dunga apko plank exercise ke liye. Toh dosto post ko last tak padiyega tabhi apko samjh mai ayega .


Dosto aaj bahut logo ki dikat hai apne stomach ke fat ko kam karne jo asaani se kam nahi hotta  aur bahut logo ke back bhi pain rehta hai aur core muscle bhi dheela rehta hai uske bare mai sari jankari dunga mai apko. Aur jo gym nahi karta vo bhi iss exercise ko subha khali stomach kar sakte hai.

Aur jisne pichli nahi padhi vo pad sakta hai uska link mai apko niche derha hu vo post legs ki exercise ke uper hai. 

   Legs exercise link     

            

             PLANK KARNE KE FAYDE 

1. CORE KO MAJBOOT - Dosto jaise ki sab jante hai core ki exercise hai plank. Iss exercise ko karne se apka core majboot ho jatta hai aur jo extra fat bhi hotta hai aur jaldi kam hotta hai aur shape mai anne lagta hai.


2. BALANCE BANATA HAI - Dosto koibi exercise jo hold karke ki jatti hai vo sab exercise apki body ke balance ko badia banati hai uss mai se plank bhi ek bahut badia exercise hai.


3.KAMAR DARD SE RAHAT- Ji dosto plank exercise se apke kamar ke dard ko Rahat milti hai aur apki majboot honi shuru ho jatti hai. Plank Exercise se apki jo kamar ke niche ki muscle hotti hai vo jaldi majboot honi shuru ho jatti hai. Iske sath mai apka lower back muscle jisko body ka stabilizer bolte hai  usko majboot karti hai .


4. LOWER BODY KO MAJBOOT- Ye exercise na sirf apke core ko balki apke arms , buttocks , neck , hips, legs inn sabhi parts ko majboot karti hai


   PLANK KITNE SECOND KARNA CHAHIYE

Agar ap plank exercise ko pehli baar karrhe hai toh ap isko 15 sec se shuru kijiye aur dheere dheere karke ap isko badhaiye hrr week aap 15-20 second time badha sakte hai.aur agar ap beginner mai atte hai aur ap jada der tak karne ka try karege toh apko injury bhi ho sakti hai. Matlab plank karne ka maximum time 1min mana gaya hai.


       PLANK KARNE KA SAHI TAREEKA

1. Plank Exercise karne ke liye ap pehle pushup ki position mai Anna hoga .

2. Apne legs ko kareeb 2-3 inch kholna hoga aur apki elbow bhi utni hi khulegi aur 2 batein dhayan rahe plank karte time apki back aur hips niche na jaye ek hi pose mai rahe aur apka neck bhi niche ki taraf hi rahe aur apki hips bilkul bhi nahi hilni chahiye.

3. Plank karte time sabse jaruri hai saas lena aur chodna isko karte time apko lagatar saas lena aur chodna chahiye.

4. Jab bhi ap plank karenge tab apka pura lower body tight rehna chahiye (active) isse apke pure lower body aur core pe Bahut jada zor padega. 

           PLANKS KARNE KA SAHI POSE 👆


   PLANK KISKO NAHI KARNA CHAHIYE

1. Pregnant ladies ko plank nahi karna chahiye kyoki usse unke stomach pe jada pressure padega .

2. Jiska baby hone ke dauran agar sigerian hua hai unko bhi plank nahi karna chahiye lambe time tak nahi toh unke stitches khul sakte hai.


     PLANK KE KITNE SETS AUR REPS 

Plank ke apko jaise Maine apko uper bhi bataya ki ap 15 second se shuru kijiye aur dheere karke ap isko badhate hue chale jaye 

Apko iske kamse kam 3 sets aur 1 min tak hold karne honge aur yaad rahe ek dum se itna jada na kare dheere dheere hi seconds badhaye iske 


NOTE - DOSTO AAJ MAINE APKO BATAYA KI AP KAISE PLANK EXERCISE KO KARKE APNE CORE KO MAJBOOT BANA SAKTE HAI, USKA FAT KAM KAR SAKTE HAI, KISKO NAHI KARNA CHAHIYE AUR KARNE KA TREEKA UMEED KARTA HU APKO POST ACHI LAGI HOGI AUR AP ISS POST KO APNE DOSTO KO SHARE KAR SAKTE HAI AUR KOIBI SAWAL HO TO COMMENT MAI PUCH SAKTE HAIN YA FIR MUJHE DIRECT INSTAGRAM PE PUCH SAKTE HAIN LINK MAI APKO NICHE DEDUNGA 👇

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          WRITER - FITNESS LIFE




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