1. Back Exercises
dej dk O;k;ke
isfYod 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
a
Ikzku 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. 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
jgsAa
vkWYVjusV 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. [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