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xnZu dk O;k;ke


  vkblksesfVªd O;k;ke%
1- dqlhZ ij lh/kk cSBdj ,d gkFk dks ekFks
  ij j[ks vkSj mlds foifjr xnZu dh
  rkdr yxkrs gq, vkxs dks /kDdk ns bl
  voLFkk esa 5 ls 10 lsdUM rd jgs fQj
                        s
  /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k
  dks 5 ckj nksgjk;sA
                    a



2- dqlhZ ij lh/kk cSBdj gkFkksa dks flj
  ds ihNs j[ks vkSj mlds foifjr xnZu
  dh rkdr yxkrs gq, ihNs dks /kDdk ns
  bl voLFkk esa 5 ls 10 lsdUM rd jgs
                           s
  fQj /khjs&/khjs iwokZLFkk esa vk;sA bl
  izfØ;k dks 5 ckj nksgjk;sA
                           a
3- dqlhZ ij lh/kk cSBdj ,d gkFk dks flj
  ds nfgus rjQ j[ks vkSj mlds foifjr
  xnZu dh rkdr yxkrs gq, vkxs dks /kDdk
  ns bl voLFkk esa 5 ls 10 lsdUM rd jgs
                              s
  fQj /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k
  dks 5 ckj nksgjk;sA
                    a



4- dqlhZ ij lh/kk cSBdj ,d gkFk dks flj
  ds ck;h rjQ j[ks vkSj mlds foifjr
  xnZu dh rkdr yxkrs gq, vkxs dks /kDdk
  ns bl voLFkk esa 5 ls 10 lsdUM rd jgs
                              s
  fQj /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k
  dks 5 ckj nksgjk;sA
                    a




usd LVSUnfuax O;k;ke
dqlhZ ij lh/kk cSBdj fQj xnZu dks vkxs dh vksj >qdkrs gq, uhps dh
vksj ns[ks vkSj fQj /khjs&/khjs izkjfEHkd voLFkk esa vk;sA fQj xnZu dks
mlh izdkj Åij dh vksj mBkrs gq;s Nr dks ns[ks blh rjg xnZu dks
ck;h ,oa nfguh rjQ ?kqek;sA izR;sd voLFkk esa 5 ls 10 lsd.M rd
                                                         sa
:dsA bl izfØ;k dks 5 ckj nksgjk;sA




usd LVSp O;k;ke
dqlhZ ij lh/kk cSBdj xnZu dks lh/ks j[krs
  gq, nkfgus da/ks dh rjQ >qdk;s tc rd
  f[kpko u eglwl gks vf/kd f[kpko yxus
  ij xnZu dks >qdkuk cUn dj nsA bl voLFkk dks 5 ls 10 lsd.M
                                                         s
  rd cjdkjkj j[ks fQj xnZu dks iqu% izkjfEHkd voLFkk esa ys vk;s
  bl O;k;ke dks blh rjg ck;h vksj nksgjk;sA



1- dqlh ij lh/kk cSBdj xnZu dks gYdk lk nkfgus vksj /kqekrs gq;s lj
  dks dU/ks dh rjQ >qdk;s tc rd f[kpko u eglwl gks f[kpko
  eglwl gksus ij xnZUk dks >qdkuk cUn dj ns vkSj bl voLFkk dks
  5 ls 10 lsd.M rd cjdkjkj j[ksA fQj xnZu dks iqu% izkjfEHkd
             s
  voLFkk esa ys vk;s bl O;k;ke dks blh rjg ck;h vksj nksgjk;sA

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Neck exercises in HIndi

  • 1. xnZu dk O;k;ke vkblksesfVªd O;k;ke% 1- dqlhZ ij lh/kk cSBdj ,d gkFk dks ekFks ij j[ks vkSj mlds foifjr xnZu dh rkdr yxkrs gq, vkxs dks /kDdk ns bl voLFkk esa 5 ls 10 lsdUM rd jgs fQj s /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k dks 5 ckj nksgjk;sA a 2- dqlhZ ij lh/kk cSBdj gkFkksa dks flj ds ihNs j[ks vkSj mlds foifjr xnZu dh rkdr yxkrs gq, ihNs dks /kDdk ns bl voLFkk esa 5 ls 10 lsdUM rd jgs s fQj /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k dks 5 ckj nksgjk;sA a
  • 2. 3- dqlhZ ij lh/kk cSBdj ,d gkFk dks flj ds nfgus rjQ j[ks vkSj mlds foifjr xnZu dh rkdr yxkrs gq, vkxs dks /kDdk ns bl voLFkk esa 5 ls 10 lsdUM rd jgs s fQj /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k dks 5 ckj nksgjk;sA a 4- dqlhZ ij lh/kk cSBdj ,d gkFk dks flj ds ck;h rjQ j[ks vkSj mlds foifjr xnZu dh rkdr yxkrs gq, vkxs dks /kDdk ns bl voLFkk esa 5 ls 10 lsdUM rd jgs s fQj /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k dks 5 ckj nksgjk;sA a usd LVSUnfuax O;k;ke
  • 3. dqlhZ ij lh/kk cSBdj fQj xnZu dks vkxs dh vksj >qdkrs gq, uhps dh vksj ns[ks vkSj fQj /khjs&/khjs izkjfEHkd voLFkk esa vk;sA fQj xnZu dks mlh izdkj Åij dh vksj mBkrs gq;s Nr dks ns[ks blh rjg xnZu dks ck;h ,oa nfguh rjQ ?kqek;sA izR;sd voLFkk esa 5 ls 10 lsd.M rd sa :dsA bl izfØ;k dks 5 ckj nksgjk;sA usd LVSp O;k;ke
  • 4. dqlhZ ij lh/kk cSBdj xnZu dks lh/ks j[krs gq, nkfgus da/ks dh rjQ >qdk;s tc rd f[kpko u eglwl gks vf/kd f[kpko yxus ij xnZu dks >qdkuk cUn dj nsA bl voLFkk dks 5 ls 10 lsd.M s rd cjdkjkj j[ks fQj xnZu dks iqu% izkjfEHkd voLFkk esa ys vk;s bl O;k;ke dks blh rjg ck;h vksj nksgjk;sA 1- dqlh ij lh/kk cSBdj xnZu dks gYdk lk nkfgus vksj /kqekrs gq;s lj dks dU/ks dh rjQ >qdk;s tc rd f[kpko u eglwl gks f[kpko eglwl gksus ij xnZUk dks >qdkuk cUn dj ns vkSj bl voLFkk dks 5 ls 10 lsd.M rd cjdkjkj j[ksA fQj xnZu dks iqu% izkjfEHkd s voLFkk esa ys vk;s bl O;k;ke dks blh rjg ck;h vksj nksgjk;sA