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Prabhat Tandon
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Knee exercises in hindi
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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
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