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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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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