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.
Prev. Next
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.
Prev. Next
No comments:
Post a Comment