Back exercise

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Back exercise

  1. 1. Back Exercises dej dk O;k;keisfYod fVYV ,Dljlkbt+%& • ihB ds cy ysV tk;sA ?kqVuksa dks eksM+ a ys]a iSjksa dks t+ehu ij fVdk nsaA gkFkksa dks “kjhj ls lVkdj j[ksaA • dej dk dqN fgLlk t+ehu ls yxk nsa ¼dwYgsa Åij dh vksj mBkdj½A • 10 Lks 15 lsd.M rd ,sls gh jgs]a s /khjs&/khjs bl le; dks 60 lsd.M rd s c<k+;sA aIkzku yacj ,DlVs’ku%& s a vkidh dej ds fupys fgLls esa f[kapok ykus ds fy, • isV ds cy ysV tk;s] lj dh lh/k esa a vius nksuksa gkFk t+ehu ij fVdk;sA a • /khjs&/khjs vius dej ls Åij ds fgLls dks t+ehu ls Åij mBk;s]a gkFkksa dks lh/k djrs tk;sA ysfdu dwYgksa dks a t+ehu ls fVdk;sa j[ks]a 10 lsds.M rd blh fLFkfr esa jgs]a • gkFkksa dks <hyk NksMdj] t+ehu ij igys + okyh fLFkfr esa vk tk;sA a
  2. 2. vkWYVjusV vkeZ&ySx ,DlVs’ku a ,Dljlkbt+%& • gkFkksa vkSj ?kqVuksa dks t+ehu ij j[kdj] psgjk t+ehu dh lh/k esa j[ks]a cka;k gkFk vkSj cka;k iSj Åij mBk, ] dej dks lh/k j[ksA a • 10 lsd.M rd blh fLFkfr esa s jgs]a vc nka;k gkFk vkSj nka;k iSj Åij mBk;sa dej dks lh/kk j[ksA a • 10 lsd.M rd blh fLFkfr esa s jgsAavkWYVjusV ySx ,DlVs’ku%& a • isV ds cy ysVdj] vius gkFkksa dks eksMdj] BksM+h dks uhps j[k ysA + a • vc /khjs ls viuk ,d iSj Åij mBk;s]a cgqr T;+knk ugha] bls eksMs+ ugha] viuk isV okyk fgLlk t+ehu ij lh/k j[ks]a vc iSj /khjs&/khjs uhps yk;sA nwljs iSj ls Hkh ,slk djsA a a
  3. 3. [kM+h fLFkfr esa gWefLVz~x LVz~Sfpax%& a • cka;k iSj est@dqlhZ ij j[kdj] nak, + iSj ij [kMs+ gks tk;sA a • /khjs&/khjs cka, iSj dks eksM+rs gq, gWefLVzx ¼?kqVus ds ihNs dh ul½ esa ~a f[kapok iSnk djsaA • 30 ls 45 lsd.M blh fLFkfr esa jgsA s a • vc nwljs iSj ls Hkh ,slk gh djsA a

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