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Apane ooparee shareer ko banaane ke lie 5 sarvashreshth kandhe vyaayaam?

 apane ooparee shareer ko banaane ke lie 5 sarvashreshth kandhe vyaayaam?





kuchh purush aur mahilaen kandhe kee kasarat pasand karate hain, lekin unhen apane jokhim par nazarandaaz karen. oopar kee or chauda karane mein asaphal hone ka matalab yah hoga ki chaahe aap kitane bhee uthak-baithak karen ya aap apanee kamar se kitane inch bhee dheela kar len, aap ise banaane mein saksham nahin honge, ise paane ke lie, aapako kandhe ke vyaayaam kee aavashyakata hai.


1. baitha paarshv uthaana


ek bench par baithen aur pratyek haath mein dambal ko apanee taraph se pakaden. donon dambal ko apanee taraph tab tak uthaen jab tak ki ve kandhe kee oonchaee tak na pahunch jaen. niyantran mein kam karen aur doharaen.


2. seeted bent-ovar letaral riyar delta rej



suraag naam mein hai, lekin ye bure ladake un riyar delts (mool roop se, aapake kandhe ke pichhale hisse) ko banaane mein madad karane vaale hain.

donon haathon mein dambal lekar baith jaen. thoda aage jhuken aur dambal ko tab tak uthaen jab tak ki aapake peechhe ke delta pooree tarah se sikud na jaen. vyaayaam se adhikatam laabh praapt karane ke lie gati dheemee aur niyantrit rakhen.


3. eemaanadaar pankti



ek aur mahaan dravyamaan nirmaata," vhait kahate hain. "deltoid ke charam sankuchan ke lie apanee kohanee ko apane haathon se oopar uthaen. aparait ro traip ko bhee nishaana banaata hai." kampaund moovs is tarah se badhate kirae kee tulana mein bhaaree kirae se laabhaanvit hote hain, jisase kam pratinidhi aur bade vajan aapake delta ko sadame mein rakhane kee anumati dete hain.

apanee jaangh ke saamane aaraam karate hue, pratyek haath mein ek dambal pakaden. dambal ko lambavat roop se tab tak uthaen jab tak ki ve aapakee kolar bon ke anuroop na hon, aapakee kohanee chhat kee or ishaara karatee hai. dambal ko vaapas neeche karen aur doharaen.


4. baitha hua dambal sholdar pres





ek saamaany, ovarahaind grip ka upayog karake dambal kee ek jodee ko pakaden aur ek seeted yootilitee bench (yaanee ek vartikal baikarest vaalee bench) par baithen.

dambal ko apanee jaanghon par khada karen, aur apane pichhale hisse ko baikarest tak slaid karen. apanee peeth mein ek halka aarch banaen, yah sunishchit karate hue ki aapakee nichalee aur ooparee peeth donon baikarest ke saath sampark banae rakhen.

dambal ko apanee jaanghon se aur apane kandhon tak lonch karane ke lie, apane ghutanon ko ek-ek karake oopar uthaen. jaise hee aap lipht oph ke lie taiyaar hote hain, dambal ke ant ko apane saamane ke deltoid ke khilaaph saport karen. sunishchit karen ki aapakee hatheliyaan aage kee or hon.

apane kohanee ke saath apane koolhon ke anuroop, dambel ko oopar dabaen. jaise hee aap pratinidhi ke sheersh par pahunchate hain, dambal ko ek saath laen. apanee kohaniyon ko sheersh par lok karana vaikalpik hai.

niyantrit tareeke se vajan kam karane ke lie aage badhen. ek baar jab aapakee kohanee ke jod 90°, kon ban jaen to vajan kam karana band kar den. doharaana.


5. sthaayee sainy pres



apane pairon ko ek saath paas rakhen aur dambal ko apane kandhon tak uthaen, hatheliyaan aage kee or hon. dambal ko apane sir ke oopar visphotak roop se tab tak dabaen jab tak ki aapakee baahen pooree tarah se vistaarit na ho jaen, phir vajan ko niyantran mein rakhen.

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