Upload
dr-prabhat-tandon
View
231
Download
0
Embed Size (px)
Citation preview
7/29/2019 Back exercises in Hindi
1/3
Back Exercises
dej dk O;k;kedej dk O;k;kedej dk O;k;kedej dk O;k;ke
isfYod fVYV ,Dljlkbt+%&isfYod fVYV ,Dljlkbt+%&isfYod fVYV ,Dljlkbt+%&isfYod fVYV ,Dljlkbt+%& ihB ds cy ysV tk;saA ?kqVuksa dks eksM+
ysa] iSjksa dks t+ehu ij fVdk nsaA gkFkksadks kjhj ls lVkdj j[ksaA
dej dk dqN fgLlk t+ehu ls yxk nsadwYgsa ij dh vksj mBkdjA
10 Lk s 15 lsds.M rd ,sls gh jgsa]/khjs&/khjs bl le; dks 60 lsds.M rd
c
7/29/2019 Back exercises in Hindi
2/3
vkWYVjusV vkeZ&ySx ,DlVsakuvkWYVjusV vkeZ&ySx ,DlVsakuvkWYVjusV vkeZ&ySx ,DlVsakuvkWYVjusV vkeZ&ySx ,DlVsaku,Dljlkbt+%&,Dljlkbt+%&,Dljlkbt+%&,Dljlkbt+%&
gkFkksa vkSj ?kqVuksa dks t+ehu ij
j[kdj] psgjk t+ehu dh lh/k esa j[ksa]cka;k gkFk vkSj cka;k iSj ij mBk, ]dej dks lh/k j[ksaA 10 lsds.M rd blh fLFkfr esa
jgsa] vc nka;k gkFk vkSj nka;k iSj ijmBk;sa dej dks lh/kk j[ksaA 10 lsds.M rd blh fLFkfr esa
jgsaA
vkWYVjusV ySx ,DlVsaku%&vkWYVjusV ySx ,DlVsaku%&vkWYVjusV ySx ,DlVsaku%&vkWYVjusV ySx ,DlVsaku%&
isV ds cy ysVdj] vius gkFkksa dks
eksM+dj] BksM+h dks uhps j[k ysaA vc /khjs ls viuk ,d iSj ijmBk;sa] cgqr T;+knk ugha] bls eksMs+ugha] viuk isV okyk fgLlk t+ehuij lh/k j[ksa] vc iSj /khjs&/khjs uhpsyk;saA nwljs iSj ls Hkh ,slk djsaA
7/29/2019 Back exercises in Hindi
3/3
[kM+h fLFkfr esa gWefLVz~ax LVz~Sfpax%&[kM+h fLFkfr esa gWefLVz~ax LVz~Sfpax%&[kM+h fLFkfr esa gWefLVz~ax LVz~Sfpax%&[kM+h fLFkfr esa gWefLVz~ax LVz~Sfpax%&
cka;k iSj est+@dqlhZ ij j[kdj] nak,iSj ij [kMs+ gks tk;saA
/khjs&/khjs cka, iSj dks eksM+rs gq,gWefLVz~ax ?kqVus ds ihNs dh ul esaf[kapok iSnk djsaA
30 ls 45 lsds.M blh fLFkfr esa jgsaA vc nwljs iSj ls Hkh ,slk gh djsaA