Karate turnaments k rules

Karate m bahot saare turanaments hote h. In turnaments m aapko fight ladni hoti h. Fight ka winner points par decide hota h normally face par kick k 3 points aur baaki jagaho k 1 point hote h. Punches k bhi 1 point hote h.

  Punch aap face par nhi maar sakte aur kick aur punch belt k niche nhi maar sakte
Aisa karne par aap disqualified ho sakte h. Isliye in rules ka khas dhyan rakhe

    Punch ya kick marne k baad aapko use foran vapas khichna hota h aur K.O. ya koi dusra sound zor se chilana hota h is se reffry ko pata chal jaata h ki aapne clear point le liya h. Fight ka timing fix hota h us time m jisne zada point bana liye vo jeet jaata h. Opponent weight k base par select kiya jaata h jaise ki 50 se 53 wale logo ka group banaya jaata h aur unki fight aapas m tay ki jaati h fight knockout hoti h end m jo bachta h vo us weight ka winner ban jaata h

    Aapko ager aur koi dought ho to aap mujhe se comment section m puch sakte h

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Karate k fayde

vyaayaam karane ke kaee tareeke hain jo aapako svasth aur phit rakh sakate hain. karaate unamen se ek hai. yah. maarshal aarts seekhane ke bahut saare laabh hain unamen se kuchh ka ullekh yahaan hai.
karaate jaapaanee mool kee ek maarshal kala hai. yah aatmaraksha ke lie ek nihatthe yuddh hai jisamen mool roop se haathon, pairon, ungaliyaan, pair aur hathelee jaise hathiyaaron ka upayog karake kaee takaneekon ko seekhana shaamil hai. karaate bhee ek achchhee khel ke roop mein abhyaas kar rahe hain, kyonki yah pratiyogitaon aur toornaament bakhsha aadi kee or jaata hai. isake alaava, karaate prashikshan kaaryakram ka doosara pahaloo yah hai ki yah kaee svaasthy laabh bhee pradaan karata hai.

choonki karaate prashikshan ke lie niyamit aadhaar par vibhinn shaareerik vyaayaam karane kee aavashyakata hotee hai, isase vyavasaayee ko apana vajan kam karane mein madad milatee hai, rakt parisancharan mein sudhaar hota hai.ek vyakti ke samagr svaasthy ko sudhaarane mein, karaate use maanasik aur shaareerik roop se phit rakhenge. isalie, yadi aap sakriy rahana chaahate hain, tej aur khush, aap karaate klab mein shaamil ho sakate hain, jo ki maarshal aarts ke svaasthy laabh ke baare mein hai.

karaate aapakee taakat aur sahanashakti mein sudhaar karata hai, kyonki yah ooparee aur nichale shareer donon kee maansapeshiyon ko majaboot karata hai aur shareer ko prabhaavee dhang se toning karata hai, jo aapako svasth aur oorjaavaan rakhane ke lie aavashyak hai

   haath aandolanon aur kik aandolanon sahit darjanon vyaayaam vidhiyaan hain jo karaate prashikshan ko chikitsakon dvaara seekhane kee aavashyakata hotee hai. kuchh haath aandolanon ke naam par hee hain: chhidran, avaruddh ya hadataalee, jabaki kik aandolan mein paksh kee kik, vaapas kik aur gol ghar kee kik . sabhee vyaayaam vidhiyon aur aandolanon prabhaavee hain aur apane shareer ke vajan ko kam karane ke lie aapake shareer kee samagr shaareerik phitanes ko kam karane aur aap behatar aakaar aur behatar svaasthy star banae rakhane kee anumati dete hain.
karaate ke niyamit shaareerik vyaayaam aur isake vibhinn takaneekon jo aap prashikshan ke maadhyam se seekhate hain, svayan ko aatm-anushaasan praapt karane aur apanee maanasik kshamataon mein sudhaar karane mein madad karate hain. aap apane ekaagrata star ko adhik maatra mein vikasit kar sakate hain, jisase aapakee maanasik satarkata badh jaatee hai. is tarah, donon ke sanyojan karaate ka maanasik aur shaareerik vyaayaam aapako samagr vishvaas praapt karane mein bahut madad karata hai
    karaate seekhane se spasht laabh shaareerik svaasthy mein sudhaar hai. chhaatr niyamit roop se saptaah mein kaee baar vyaayaam karana seekhata hai, jo ki sabase adhik upayogee aajeevan aadaton mein se ek hai. yah raktachaap aur sanchalan santulit karata hai, kolestrol ke star ko kam karata hai, aur chikitsakon aur sabhee chikitsa vyay ke daure kee sankhya ko kam karata hai. isake alaava chhaatr lacheelee maansapeshiyon aur jodon ko praapt karata hai, jo ki kam hone vaalee kaar durghatanaon kee sambhaavana ko badhaata hai, us vyakti kee tulana mein jo karaate ko prashikshit nahin karata hai.

    karaate seekhane se thoda kam spasht laabh maanasik svaasthy mein sudhaar hai. apane aap ko ek khoobasoorat samudr tat par khajoor ke ped ke saath kalpana karo, ya pahaad jheel kee sundarata ka aanand lete hue taaja parvat hava kee saans lena. kisee manovaigyaanik tanaav ke bina aap keval prakaash mahasoos karate hain aur aapakee maansapeshiyon ko aaraam milata hai - us vakt aapako jeevan mein sundar cheejon ko samajhane kee svatantrata mahasoos hotee hai. har kisee mein man kee yah avastha drdhataapoorvak kodit hai aur usakee smrti mein sthaayee roop se sangraheet hai do ghante ke poore karaate kasarat ke baad chhaatr pooree tarah se kharch karata hai; sabhee maansapeshiyon aur poore shareer ko aaraam milata hai, jo badale mein smrti se majabootee se kodit tanaav se mukt raajy ke roop mein vaapas laata hai. yah prakrti ke sabase mahaan upahaaron mein se ek hai - kasarat ke maadhyam se manovaigyaanik tanaav ko reesaikling ka ek tantr. jab bhee chhaatr ko sensee dvaara seema tak dhakel diya jaata hai, to vah apanee maanasik ekaagrata ka 100% upayog keval chalate rahane ke lie karata hai. us pal mein chhaatr kisee aur cheej ke baare mein soch nahin sakata kyonki isamen koee bhee maanasik oorja nahin bacha hai. yah zen avadhaarana ka ek aadarsh anuprayog hai "yahaan raho, ab!" chhaatr ek samay mein keval ek kaary ko sambhaalane ke lie - jeevan mein ek mahatvapoorn sabak seekhata hai; ki kisee bhee gatividhi mein dakshata tab hotee hai jab haath mein kaary karane ke lie maanasik oorja kee 100% pratibaddhata hotee hai. vaastavik laabh yah mahasoos karane se aata hai ki jab aap apanee 100% ekaagrata ko praapt karate hain, to aapako adhik kushalataapoorvak aur tez parinaam milate hain, jisase aapako agale kaary ko aage badhaane ke lie svatantr bana diya jaata hai.

    aatmasammaan aur aatmavishvaas ka nirmaan is tathy par aadhaarit hai ki chhaatr ek lakshy nirdhaarit karate hain, us par apana man rakhata hai, jo kuchh bhee leta hai, vah lakshy praapt karata hai aur ant mein agale belt mein padonnat hota hai sankshep mein, jo ki jeevan mein saphalata ke lie sootr hai chhaatr ek blaik belt banane ka lakshy nirdhaarit karata hai. hazaar meel ka saphar, kadam se kadam ke maadhyam se chalaaya ja sakata hai. sensee alpakaalik lakshy - rang belt kee sankhya mein deerghakaalik lakshy ko vibhaajit karata hai. ek baar lakshy nirdhaarit kiya jaata hai, to man mein vyavahaarik parivartan kee baat hotee hai - yah dhyaan ko badalata hai, kaarravaee shuroo karata hai, aur sangathit aur anushaasit tareeke se lagaataar prayaas laagoo karata hai karaate mein pragati belt rainking pranaalee ke saath maapa jaata hai. pratyek belt pareekshan ke baad, pareekshaarthee se pheedabaik praapt karane vaale chhaatr - vah apane majaboot aur unake saptaah ke ank ke baare mein seekhata hai, aur ek maarshal kalaakaar ke roop mein aage ke vikaas ke lie dhyaan se chayanit nirdesh praapt karata hai. pratyek belt ek poora alpakaalik lakshy ke lie ek puraskaar hai jo man ko mukt karata hai aur agale lakshy ko poora karane ke lie kshitij ko kholata hai. yahee vah kshan hai jab chhaatr ko yah pata chalata hai ki vah kathin baadhaon aur lagabhag bhaaree paristhitiyon ke baavajood saphal hone mein kaamayaab raha hai, jo badale mein badhate aatmavishvaas aur aatmasammaan ke lie manovaigyaanik bhojan hai.


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Karate submissions

Karate submissions ka matlab hota h kuch aisi techniques jis se samne wale k hath per mod kar use apne bus m kiya jaa sakta h puri tarah. Is se saamne wale ko bahot dard hota h aisi he kuch techniques m aapko batane wala hu.

  
   Head lock ek bahut hee buniyaadee takaneek hai isaka uddeshy pratidvandvee ko unake sir aur gardan par dabaav daalakar harane  ke lie majaboor karna hai. apana haath uske sir ya gardan ke aas pas rakhen unhen apane baanh kee mod mein phans jaana chaahie, aapake haath aur shareer ke beech mein. aap dabaav badhaane ke lie uske sir ke peechhe doosare haath bhee rakh sakate hain. head lock nishpaadit karana aasaan hai aur pratidvandvee ko haar maan ne mein majaboor kar sakata hai. jab karate jaanate ho ki aapaka pratidvandvee ek hee samay mein aap par ek headlock ka upayog kar sakata hai.

     Leg lock is submission ke tarike saral hain. yah sab se buniyaadee karaate  raha hai aap shuroo karane ke lie pratidvandee ke pair ko pakad lete hain aapake pair aur pair donon taraph jaate hain aur sthiti mein unakee pakad rakhate hain. dabaav joden jaise ki aap sanyukt ke khilaaph pair jhuka rahe hain (jis tarah se ise modana nahin chaahie). yadi aap bahut mushkil dhakka dete hain, to unaka pair toot jaega, isalie saavadhaan rahen. neeche ek pair prastut karane ke saamaany vichaar ka pradarshan karane vaalee ek chhavi hai. vah galat tareeke se gol kyon kar raha hai? joojh mein leg kee prastutiyaan kisee bhee tarah se kee ja sakatee hain. unake ghutane kee or ya aap se door saamana kar sakate hain yadi yah aapake prati chehara hai, to apane pair seedhe rakhen aur apane koolhon ke saath ghutane ko dabaen. yadi ghutane ka saamana karana padata hai, to use ek pair ke saath rakhen aur apane nichale pair ko door rakhen.

   Submissions m chot lagne ka khatra sabse zada hota h isliye hame safety par sabse zada dhyan dena chahiye chaahe aap ek chhota bachcha ya ek vayask ho, karaate prashikshan shuroo karane se pahale bhautik moolyaankan karana mahatvapoorn hai.
ek bhautik moolyaankan yah sunishchit kar sakata hai ki shaareerik roop se sakriy hone se aapako gambheer chot ya svaasthy samasya ka khatara nahin hoga. doktar ko bataen ki aap dekh rahe hain ki aap karaate jaanane kee yojana bana rahe hain, aur sunishchit karen ki vah aapako shuroo karane se pahale tren kee manjooree deta hai.


    karaate mein prashikshan satr shuroo karane se pahale, aapake shareer ko garm karane ke lie mahatvapoorn hai.
jaik ya uchch ghutanon ko koodane jaise kuchh hrday vyaayaam ke saath apane dil kee pamping aur rakt bahate hain, to pair kee chhooe jaise gatisheel kheench vyaayaam ka upayog karen.
khaasakar jab aap laat maar rahe hain, yadi aap apane shareer ko garm nahin karate hain to maansapeshiyon ko kheenchana ya phaadana aasaan hai, isalie sunishchit karen ki aap shuroo hone se pahale khinchaav ka samay lete hain.

    prashikshan ke dauraan apanee suraksha sunishchit karane ka ek any tareeka hamesha uchit upakaran pahanana hai
udaaharan ke lie, logon ko hinsa ya mastishk kee choton se bachane ke lie jhukaate samay hedabaayar pahanana chaahie, aur unhen griin kshetr kee raksha ke lie kap pahanana chaahie.
pahanane ke lie any aavashyak upakaran mein chhaatee sanrakshak, haath aur pair gaard, pindalee gaard aur munh gaard shaamil hain. uchit upakaran ka upayog aap aur aapake aas-paas sabhee logon ke prashikshan ke lie karate hain.
   
    vishesh roop se jab aap pahale karaate seekh rahe hain, to aapako keval sahee vaataavaran mein hee abhyaas karana, tren karana ya spaar karana chaahie. isalie jab tak aap dojo mein nahin hain tab tak prateeksha karen ki aap chaalen ya takaneek seekhen.
yah sunishchit karata hai ki aap ek achchhee tarah se gaddedaar kshetr mein abhyaas kar rahe hain, jahaan aap gir ya kuchh mein takkar. yah yah bhee sunishchit karata hai ki aapake paas spasht parivesh aur aapake aas-paas ke keval log hain jo jaanate hain ki ve maarshal aarts mein prashikshan ke aasapaas ke kshetr mein hain.
keval dojo par prashikshan yah sunishchit karata hai ki aap ek asalee peshevar kee dekharekh mein hain, jo aapako yah bata sakata hai ki aap kuchh galat kar rahe hain ya aisa kuchh jo apane aap ko ya apane chaaron or ke any logon ko chot pahunchae.
apane karaate prashikshan ke dauraan in chaar aavashyak suraksha yuktiyon ke baad aapako khel mein rakhane mein madad milegee, aur apane aasapaas ke logon ko bhee surakshit rakhane mein madad karega.
   
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Karate exercise

Karate m kuch khas excercise se apne shareer ko ladne k layak banaya jaata h aise he kuch exercise m aapko batane jaa rha hu

   dheemee gati se pair kee maansapeshiyon aur kor kee maansapeshiyon ko pratyek kik ke nishpaadan ke dauraan kadee mehanat karane ke lie balon ko laat maarate hain. is abhyaas ko maarshal aarts mein jyaadaatar buniyaadee kik ke saath kiya ja sakata hai. udaaharan ke lie, paaramparik morcha kik ek dheemee gati vyaayaam ke roop mein kriyaanvit kee ja sakatee hai. is abhyaas ka abhyaas karane ke lie, ek ghutane uthaaya jaata hai aur pair dheere-dheere aage badhaata hai. pair badha die jaane ke baad, dheere-dheere ise jhukaav sthiti mein vaapas kar den. is abhyaas ke kam se kam aath punaraavrttiyon aur teen set pratyek pair ke saath kiya jaana chaahie santulan mein sudhaar karane ke lie, pratyek lagaataar kik ko pharsh par laat ke pair ko chhoone ke bina abhyaas kiya jaana chaahie.

    Squat kicks ek chunauteepoorn vyaayaam hai jo kam shareer mein taakat aur samanvay banaata hai. kandhe chaudaee ke alaava apane pairon ke saath khade ho jao. ek kursee par baithe baithe baithe baitho. jab ek sthaayee sthiti mein lautate hain, to saamane kik karen har baar ek phoohad kiya jaata hai, ek alag pair ko saamane kik karana chaahie. ek maarshal aart kasarat ke dauraan is abhyaas ke das doharaav aur teen set kie jaane chaahie. is abhyaas kee kathinaee ko badhaane ke lie, kik kee oonchaee ko badhaaya ja sakata hai. uchch kik lacheelepan ko behatar banaane mein madad kar sakata hai.

   tvaran aur hrday-sahanasheelata mein sudhaar ke lie speed panching ek kaaragar tareeka hai ghode ke rukh mein khade ho jao, pairon ko kandhe-chaudaee se thodee adhik phail gaya aur ghutanon kee thodee see jhukaav huee. mutthee koolhon par aayojit kee jaanee chaahie speed ghoonse ko ek kaalpanik lakshy par tejee se karaate par lagae jaane ke dvaara kiya jaata hai. jab ek haath koolhe par vaapas aa jaata hai, to doosaree or turant ghoonse hotee hai kaardiyo kasarat praapt karane ke lie is abhyaas ke kam se kam teen ek minat ka set kiya jaana chaahie. is abhyaas ke dauraan ghode kee sthiti mein rahana bhee pair kee maansapeshiyon mein achchhee tarah se jala banaana chaahie.

   kaata ek jaapaanee shabd hai jo maarshal aart takaneekon ke koriyograaph paitarn ko sandarbhit karata hai. ek tanaav kaata karate samay, dikhaate hain ki aapake ghoonse aur blokon ko pratirodh ke saath poora kiya ja raha hai. maansapeshiyon ko kada hona chaahie kyonki kaata kee pratyek takaneek ko dheere-dheere kiya jaata hai. maarshal aart takaneekon aur maansapeshiyon kee taakat tanaav kata abhyaas karake behatar hotee hai. pratirodh baind ko tanaav mein vrddhi ke lie bhee istemaal kiya ja sakata hai.
   
    tejee se haath vikasit karana sabase maarshal aart ka ek anivaary hissa hai. maarshal kalaakaaron ko apane khud ke rakshaatmak hamalon ke saath aane vaale hamalon aur kauntar ko jaldee se blok karane mein saksham hona chaahie. phaast haath takaneeken toornaament mein maarshal kalaakaaron ko jeetane mein madad kar sakatee hain. isase bhee mahatvapoorn baat, tej haath sadakon par apane jeevan ko bacha sakate hain. kaee haath-gati abhyaas hain jo ek maarshal kalaakaar ka abhyaas kar sakate hain. ye vyaayaam ek maarshal kalaakaar ko aur adhik kushal aur achchhee tarah se sashakt senaanee bana sakate hain.

    maarshal aarts ke lie haath kee gati ko vikasit karane kee kunjee praay: tejee se chhidr ka abhyaas karatee hai. yah poora karane ke lie ek kavaayad hai vaapas mutthee kee ganana dril. peechhe mutthee ek tvarit hadataal hai jo kisee lakshy par baahar aa jaatee hai aur mutthee ya por ke peechhe se hit ho jaatee hai. ginatee dril karane ke lie, khud ko 30 sekand ke lie samay den aur dekhen ki aap aavantit samay mein kitane peechhe mud sakate hain. aap baar baar ek chhidran baig maara ya is abhyaas ka abhyaas karate samay bas hava mein ghus kar sakate hain. 30 sekand mein 150 se adhik hit haasil karana asaadhaaran roop se tej maana jaata hai. pratyek abhyaas satr ke saath apane skor ko sudhaarane ka prayaas karen is haath kee gati vyaayaam karane ke dauraan jab bhee istemaal kiya ja sakata hai

   maarshal aart ke lie haathon kee takaneek mein visphotak gati aur shakti ka nirmaan karane ke lie palemetrik push-ap achchha hain. is abhyaas ka abhyaas karane ke lie, aap ek push-ap ke neeche kee sthiti se shuroo karate hain. shaktishaalee apane haathon se oopar dhakka aur hava mein apane shareer ko jor dene kee koshish karo. aapake haathon ko pharsh chhod dena chaahie, phir agale punaraavrtti ke lie pharsh par lauten is abhyaas ke dauraan apane haathon ko tez kaam karane ke lie, jab aap hava mein hon.

   speed baig aksar mukkebaajon se jude hote hain, lekin ve maarshal kalaakaaron ke lie adbhut kaam bhee kar sakate hain. speed baig ek chhotee see, eyar-bharee huee chhidran baig hai jo chhat se juda hua hai. jab ye hit ho jaate hain to ye baig jaldee hee uchhaal aate hain yah ek boksar ya maarshal kalaakaar ko baig ke saath rakhane ke lie kuchh tej haath se leta hai speed baig ke saath vyaayaam karane kee shuruaat mein aapako dheemee gati se shuroo karana chaahie. ek baar jab aap apane ghoonse ke saath ek taal vikasit karane mein saksham hote hain, to aap tejee se aur kathin baig ko hit kar sakate hain. haath kee takaneek ke sanyojan ke lie gati baig bhee achchha hai.

   noonaakaaku, jise aamataur par nanachuk kaha jaata hai, ek paaramparik maarshal aarts hathiyaar hai. noonaakaakoo mool roop se ek shrrnkhala ya rassee se jude hue do chhotee chhaden hain. yah hathiyaar kisee hamalaavar ko bahut nukasaan pahuncha sakata hai, lekin yah haath kee gati ke nirmaan ke lie bhee upayogee hai. maarshal kalaakaar jo navakunku mein achchhee tarah se prashikshit hain ve uchch gati par apane shareer ke aasapaas hathiyaar ko sachet kar sakate hain. baiginnairs nunchhaku ke saath dheere dheere shuroo karane aur buniyaadee dinacharya seekhana chaahie. aakhirakaar aap nanchuku ke saath kaam karake haath kee gati aur samanvay badha sakate hain. aakasmik roop se kohanee mein apane aap ko maarana ya kuchh samay se sir aapako navakanaakoo ke saath behatar banaane ke lie protsaahit kar sakate hain.

  
    apane haathon mein gati badhaane ka ek majedaar tareeka hai ki ek dost ya saathee maarshal kalaakaar ko apane haath kee hathelee mein ek sikka pakado. apana haath band karane ka mauka dene se pahale apane haath se sikke baahar nikaalane kee koshish karen. yah saphal hone ke lie bahut saare abhyaas le sakata hai, lekin aap jaan lenge ki jab aap apane haath se sikka chheen lete hain to aapakee gati ka abhyaas band ho raha hai. yah itihaas mein sabase tez maarshal kalaakaaron mein se ek kee pasandeeda gati dril thee, der broos lee.

   
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Streches

Karate m streches karna bahot zaroori h is se aapki piri body khul jaati h aur aapka performance acha ho jaata h. 
   aapake vyaayaam aahaar mein Stretches mein madadagaar hai Stretches se lacheelepan mein vrddhi ho sakatee hai aur aapake sanyukt gati  mein sudhaar ho sakata hai, jisase aapako aur adhik aasaanee se sthaanaantarit karane mein sahaayata milatee hai. aur yah sunishchit karana ki aapake paas donon pakshon par samaan lacheelaapan hai, aapako chot se bachaane mein madad mil sakatee hai.

Stretches se pahale, 5 se 10 minat kee halkee gatividhi ke saath garam karen. behatar abhee tak, ek kasarat ke baad Stretches komal aur dheemee gati se badhaen uchhaal mat karo apane hisson ke maadhyam se saansen yadi aapako dard mahasoos ho raha hai, to aapane bahut door phailaaya hai.

10 se 30 sekand ke lie ek stretches pakado, pratyek paksh par thodee see pul ke bindu par rakhen. donon pakshon par stretches ko do se chaar baar doharaen. Stretches ke lie saptaah mein do se teen din kee siphaarish kee jaatee hai.

yadi aapake svaasthy kee sthiti ya choten hain, to apane chikitsak ya bhautik chikitsak se baat karen ki aapake lie kaun se hisson sahee hain.

To chale ab hum alag alag streches k baare m jaante h
  Sabse pehle kisee kursi ya stool (koolhe kee oonchaee ke baare mein) ke saamane khade rahen aur us par apana pair rakho apane vipareet ghutane ko modo aur dheere-dheere apanee jaangh par dabaen.
apane koolhon ko badhaen aur kam karen jaise ki kursee par baithe hon.
sunishchit karen ki aapakee edee par aadhaarit rakhen.
    
    pharsh par let jaaye apane hatheliyon ko pharsh ka saamana karane ke saath apane hatheliyon ko kheenchakar apane kandhon ke saath ek seedhee rekha banaen apane baen pair ko badhaen aur apanee oonchee edee ko apane nichale hisse ke vipareet disha mein laen.
apane baen haath se takhane par apana pair pakado aur apane bat kee or edee kheenchen. apane pairon ko phleks rakhane ke lie sunishchit karen pair ko vaapas sthiti shuroo karane aur apane daahine pair ke saath doharaen.

  seedhe ek pair ke saath baitho aur apane pair kee ungaliyon ko oopar kee or rakhen apane doosare pair ko apane ghutane kee or le aao aur donon taraph apane pair kee ungaliyon tak pahunchen.

  aapako seedhe apane pairon ke kandhe kee chaudaee ke saath seedhe khade hone kee jaroorat hai. aage jhuk jao aur apane haathon se donon ghutanon ko pakado. ab apane sir ko modo aur apanee daahinee ghutane ko sparsh karen jab aap aisa karate hain, to aapako apane baen ghutane ko phailaana chaahie apane baen ghutane ke saath ek hee doharaen ab apane sir ko beech mein le aao aur jameen ko chhoone kee koshish karo. aap apanee kohanee ke saath jameen ko sparsh bhee kar sakate hain. pratyek khand ko kam se kam 3 se 5 sekand ke lie rakhen.

  gardan kee stretches gardan kee maansapeshiyon ko mazboot banane ke lie ek saral aur aasaan tareeka hai. vishesh roop se un kaaryaalayon mein kaam karane vaale logon ke lie jo apanee gardan ko sabase adhik dabaav daalate hain ek lambe samay ke lie ek hee sthiti mein baithakar gardan kee kathorata ho sakatee hai isalie, is samasya se bachane ke lie is saral takaneek ka prayaas karen. ek aaraam se sthiti mein seedhe khade ho jao apanee gardan ko dakshinaavart disha mein ghumaen, 10 baar ab apanee gardan ko virodhee ghadee ke anusaar disha mein ghumaen. is abhyaas ko thoda sa badhaane ke lie, apanee gardan ko aage badhaen aur use pichhade mein laen. is baar 10 baar doharaen, aapako gardan ke dard se raahat milegee. aap apanee reedh kee haddee se khinchaav bhee mahasoos kar sakate hain 

   ham kaee alag-alag naukariyon ke lie hamaare haathon ka upayog karate hain, phir bhee ham apane kandhon ko kaam karane ke lie mushkil hee nahin rakhate hain. is prakaar, kandhe mein kathor ho jaata hai aur is prakriya mein maansapeshiyon ke sankuchan kam hote hain. is sthiti se bachane ke lie, niyamit roop se kandhe vyaayaam ka abhyaas karana chaahie ek seedhee sthiti mein khade ho jao aur apane kandhe ko oopar le jaen. paripatr aandolanon mein, aage aur peechhe, apane kandhon ko le jaen. yah 10 se 12 guna karo

   yah vyaayaam sirph aapakee koolhon ko lacheela nahin banaatee, isase is kshetr mein atirikt vasa kam ho jaega. choonki yah vyaayaam saral aur aasaan hai, isalie aap subah mein har din koshish kar sakate hain. apane pairon ke kandhe kee chaudaee alag se khade ho jao. apane koolhon par apane haath rakho, apane poore shareer ko dakshinaavart disha mein ghumaen, 10 baar phir dakshinaavart disha mein 10 baar ghumaen aap turant apane koolhon mein antar mahasoos karenge.

  is khand ke lie aapako kursee ya ek deevaar kee jaroorat hai jo aapake saamane hai. chaude kandhe kee chaudaee ke saath alag rakhen aur deevaar ya kursee pakado. aapakee oonchee edee ke pharsh par honee chaahie aur aapake ghutanon ko seedhe vastu ke prati jhukaav karate rahana chaahie. aap apane bachhadon mein ek khinchaav mahasoos karenge, 30 sekand ke lie is sthiti ko pakad lenge. apane ghutanon ko thoda moden aur is sthiti ko ek aur 30 sekand ke lie rakhen. vahee 1 minat ke khand ko 4 baar doharaen.

   is kandhe lacheelaapan abhyaas ke lie aapako ek saathee kee jaroorat hai. kuchh hisson se aapakee sahaayata karane ke lie apane mitr ko kol karen ya aap apane parivaar ke sadasy se aapakee madad karane ke lie kah sakate hain apanee baahon ke saath seedhe apanee baahon ke saath khade ho jao apane saathee ko peeth par khade rahen apanee baahon ko peechhe kee taraph laen aur apane saathee se use kheenchane ke lie kahen. sunishchit karen ki yah ek kathor pul nahin hai, bas apane kandhon mein thodee see khinchaav mahasoos karane tak kheenchen. yah kandhon mein kisee bhee dard ya kathorata ko kam karega.

    aapako apane peechhe ek deevaar ke saath seedhe khade hone se shuroo karana hoga jitana aap kar sakate hain utanee hee apanee pair lipht karen aur apane saathee ko 10 sekand tak apana pair pakadane ke lie kahen. aapako apanee jaangh mein ek khinchaav mahasoos karana chaahie thoda aaraam karen aur apane shareer ko taraph modo. apane saathee ko apane pair ko pakad kar rakhen, maansapeshiyon ko taraph kheench den yah mudra ek paksh kik kee tarah dikhega jitana aap is khand mein kar sakate hain jitana aapake shareer ko seedha karane kee koshish karen is khand ke baad aap sakriy aur sakriy mahasoos karenge.

    apane saathee ko aap ke saamane khade rahen santulan ke lie aap apane saathee ke haath pakad sakate hain, apane saathee ke kandhe par apana pair lagaane kee koshish karen jitana aap kar sakate hain utana aage badho. doosare charan ke saath doharaen. aap is khand mein kuchh bhinnata bhee jod sakate hain jameen par apane poore vajan ko dhakka dekar ek pair neeche jhukaen yah aapake pair kee maansapeshiyon ko adhikatam karane ke lie khinchaav kee anumati dega ye pair phaile hue aapako behatar shaareerik gatividhi ka anubhav karane mein sahaayata karenge. aap apane saamaany se adhik dooree tak chalane mein saksham honge.

    adhik shakti haasil karane ke lie aur apanee peeth kee maansapeshiyon ko thodee adhik phailaane ke lie, apane saathee ko aapake peechhe khada hona chaahie aap donon ko alag dishaon ka saamana karana chaahie, vaapas vaapas khade rahana chaahie. apane haathon ko apane koolhon par rakhen aur apane saathee ko kohanee se apane haathon ko pakadane ke lie kahen. ab aapake saathee ko apanee peeth ko badhaane mein aapakee sahaayata karane ke lie aage badhana chaahie.
    
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