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?kqVUks dk O;k;ke
1-   Lkh/kk ysVdj ?kqVus ds uhps rkSfy, dks xksy
     vkdkj esa eksMdj j[ksA fQj vius iSj dks
                   +        a
     Lkh/kk j[kdj ml rkSfy, dks ?kqVus ls 10
     lsdM rd nck, j[ksA fQj ?kqVus dks <hyk
          sa             a
     dj ysA bl izfdz;k dks 10 ckj nksgjk;sA
             a                            a

2-   Lkh/kk ysVdj rkSfy, dks xksy vkdkj esa
     eksMdj ,sMh+ ds uhps j[ksA fQj vius iSj dks
          +                   a
     Lkh/kk j[kdj rkSfy, dks ,sMh+ ls 10 lsdM sa
     rd nck, j[ksA fQj ?kqVus dks <hyk dj ysaA
                   a
     bl izfdz;k dks 10 ckj nksgjk;saA

3-   Lkh/kk ysVus ds ckn iSjkas ds ?kqVus dks ftruk
     gks lds mruk mls eksfM+, vkSj 10 lsdsM      a
     rd mls eksMs+ jfg,A fQj iSj /khjs&/khjs Lkh/kk
     dhft,A bl izfdz;k dks 10 ckj nksgjk;sA    a

4-   Lkh/kk ysVdj ?kqVus ds uhps nks cMs+ rfd;s
     j[ksA/;ku j[ksa ,sM+h csM dks Nq,A vc iSj dks
         a
     Åij mBk;sa vkSj 10 lsdsM rd iSj lh/kk
                                      a
     j[ksa fQj iSj /khjs&/khjs eksMA ¼?kqVus dks rfd,
                                   s+
     ls lVkdj j[ks½ bl izfdz;k dks 10 ckj
                       a
     nksgjk;saA



5-   ,d iSj dks eksMdj j[ksA nwljk iSj lh/kk
                      +    a
     Åij dh vksj mBk;sa rFkk 10 lsdM rd
                                      sa
     mBk, j[ksA fQj iSj uhps djsaA bl izfdz;k
               a
     dks 10 ckj nksgjk;saA
6-   isV ds cy ysVdj ,d iSj dks lh/kk j[kdj
     nwljs iSj dks eksM+s vkSj dwYgs dh vksj yk;sA
                                                 a
     10 lsdsM rd iSj dks eksMs+ j[ksA bl izfdz;k
             a                        a
     dks 10 ckj nksgjk;saA

7-   dqlhZ ij cSBdj iSj dks lh/kk Åij dh vksj
     mBk, j[ksA fQj /khjs&/khjs iSj dks eksMsaA bl
               a
     izfdz;k dks 10 ckj nksgjk;sA
                                a



8-   Lkh/ks ysVdj ,d iSj lh/kk j[ksa vkSj nwljk
     iSj Åij dh vksj mBk;sA gkFk ls tka?kks dks
                           a
     tdM+dj 10 lsdsaM rd tka?kks dks idM+s j[ksa
     fQj iSj dks uhps dh vksj yk;sA bl izfdz;k
                                  a
     dks 10 ckj nksgjk;saA

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Knee exercises in hindi

  • 1. ?kqVUks dk O;k;ke 1- Lkh/kk ysVdj ?kqVus ds uhps rkSfy, dks xksy vkdkj esa eksMdj j[ksA fQj vius iSj dks + a Lkh/kk j[kdj ml rkSfy, dks ?kqVus ls 10 lsdM rd nck, j[ksA fQj ?kqVus dks <hyk sa a dj ysA bl izfdz;k dks 10 ckj nksgjk;sA a a 2- Lkh/kk ysVdj rkSfy, dks xksy vkdkj esa eksMdj ,sMh+ ds uhps j[ksA fQj vius iSj dks + a Lkh/kk j[kdj rkSfy, dks ,sMh+ ls 10 lsdM sa rd nck, j[ksA fQj ?kqVus dks <hyk dj ysaA a bl izfdz;k dks 10 ckj nksgjk;saA 3- Lkh/kk ysVus ds ckn iSjkas ds ?kqVus dks ftruk gks lds mruk mls eksfM+, vkSj 10 lsdsM a rd mls eksMs+ jfg,A fQj iSj /khjs&/khjs Lkh/kk dhft,A bl izfdz;k dks 10 ckj nksgjk;sA a 4- Lkh/kk ysVdj ?kqVus ds uhps nks cMs+ rfd;s j[ksA/;ku j[ksa ,sM+h csM dks Nq,A vc iSj dks a Åij mBk;sa vkSj 10 lsdsM rd iSj lh/kk a j[ksa fQj iSj /khjs&/khjs eksMA ¼?kqVus dks rfd, s+ ls lVkdj j[ks½ bl izfdz;k dks 10 ckj a nksgjk;saA 5- ,d iSj dks eksMdj j[ksA nwljk iSj lh/kk + a Åij dh vksj mBk;sa rFkk 10 lsdM rd sa mBk, j[ksA fQj iSj uhps djsaA bl izfdz;k a dks 10 ckj nksgjk;saA
  • 2. 6- isV ds cy ysVdj ,d iSj dks lh/kk j[kdj nwljs iSj dks eksM+s vkSj dwYgs dh vksj yk;sA a 10 lsdsM rd iSj dks eksMs+ j[ksA bl izfdz;k a a dks 10 ckj nksgjk;saA 7- dqlhZ ij cSBdj iSj dks lh/kk Åij dh vksj mBk, j[ksA fQj /khjs&/khjs iSj dks eksMsaA bl a izfdz;k dks 10 ckj nksgjk;sA a 8- Lkh/ks ysVdj ,d iSj lh/kk j[ksa vkSj nwljk iSj Åij dh vksj mBk;sA gkFk ls tka?kks dks a tdM+dj 10 lsdsaM rd tka?kks dks idM+s j[ksa fQj iSj dks uhps dh vksj yk;sA bl izfdz;k a dks 10 ckj nksgjk;saA