Shoulder exercise

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Shoulder exercise

  1. 1. Shoulder exercise1. Towel Pull[kM+s gksdj rkSfy;s dks nnZ okys gkFkesa Åij ls idM+s uhps dej ls nwljsNksj dks fcuk nnZ okys gkFk lsidM+s fQj rkSfy;s dks Åij dh vksj[khapA 10 lsd.M rd Åij dh vksj s s[khapA 10 lsd.M rd uhps dh vksj s s[khaps j[ksA blds ckn rkSfy;s dks anwljh vksj da/ks esa j[kdj mi;qZDrO;k;ke dkss nksgjk;saA2. Wall Climbingnhokj dh vksj eqgaW j[kdj [kM+s gks]mlds ckn viuh vaxqfy;ksa dksnhokj esa Åij dh vksj pyk;sA rc ard pykrs jgsa tc rd da/ks esaf[kapok u eglwl gksA tc ,d ckjvjudj da/kk nhokj ds fudV igqWp atk;s rks mlh fLFkfr esa 10 lsd.M srd [kM+s jgas ftlls cjkcj da/ks esaf[kapko eglwl gksA mlds ckn/khjs&/khjs vaxqfy;ksa dks uhps yk;saA
  2. 2. 3. Pendulum Exercise[kMs+ gksdj FkksM+k lk >qdA blds sackn nnZ okys gkFk ls gok esa xksykcuk;sA igys NksVk xksyk cuk;sa fQj acM+k xksyk cuk;saA blds ckn gkFkdks vkxs dh vksj ys tk;sa vkSj ihNsdh vksj ys tk;sAa4. Front CrossovernnZ okys gkFk dks lhus ds vkxsj[kdj fcuk nnZ okys gkFk ls dqguhdks vanj dh vksj lhus dh rjQnck;saA 10 lsd.M nck;sa j[ksa tc srd ds da/ks esa f[kapko u eglwl gksA5. Front StretchnnZ okys gkFk dks nwljs da/ks ds Åijj[kdj dqguh dks ihNs dh vksjnck;sA tc rd fd da/kks esa f[kapko au eglwl gksA 10 lsd.M rd nck;sa sj[ksA a
  3. 3. 6. Back StretchnnZ okys gkFk dks Åij mBkdj fljds ihNs ys tk;sA nwljs gkFk ls adqguh dks uhps dh vksj nck;s]a tcrd fd da/ks esa f[kapko u eglwlgksA 10 lsd.M rd nck;sa j[ksA s a7. Blade Squeezedqguh ij nksuksa gkFk dks eksMdj +nksuks dqguh dks ihNs dh vksj ystk;sA ftlls nksuksa da/ks ikl esa vk atk;sA 10 lsd.M rd nksuksa da/kks dks a sihNs dh vksj nck;sa j[ksaA8. Isometric Exercisenhokj ds vkxs [kM+s gksdj gFksyh dsvxys fgLls] fiNys fgLls ls nhokjdks bl rjg nck;sa tSls nhokj dksf[kldk jgsa gksA 10 lsd.M rd a snck;sa j[ksA mlh rjg nhokj dh avkxs [kM+s gksdj dqguh ls nhokj dksnck;s]a 10 lsd.M rd nck;sa j[ksa sfQj da/ks ls nhokj dks bl izdkjnck;sa fd nhokj dks tSls /kdsy jgsagksA 10 lsd.M rd nck;sa j[ksA s a

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