patla hone ke tips in hindi excercise aur best diet.

Hello dosto swagat hai apka hindverse par. Aaj ka hamara topic hai “patla hone ke tips in hindi excercise aur best diet”. Aaj ki bhaag-daur wali zindagi mein logo ko thik se apne ghar walo se baat karne ka time nahi mil pata hai. Agar log job karte hai to unka sara din bas office se ghar aur ghar se office mein kab khatam ho jata hai pata hi nahi chalta.

To esi jaldbaazi wali zindagi mein bohot kam hi log hote hai jo apne rehen-sehen, sehat aur apne khane-pine par dhyan dete hai. Logo ke paas healthy foods khane ka bilkul time ni hota aur wo anjane mein zyada se zyada junk food kha jate hai jisse baad mein jakar unhe hi nuksaan hota hai.

Junk food khane se hamari sehat to kharab hoti hi hai aur sath mein hamara sharir bhi bhadda dikhne lagta hai jaise hamara weight badne lagta hai, pet badne lagta hai aur wazan badne ke sath hi hume bohot si bimariya bhi lag jaati hai, aur in sab ki mukhya wajah yahi hoti hai ki hum apne sharir ka khyal nahi rakhte hai.

Wazan badne ki wajah sirf junk food hi nahi balki aur bhi bohot si wajah se weight badne lagta hai jaise bohot der tak ek hi jagah bethe rehna, bilkul excercise na karna, thik se neend na lena aur paani bohot kam pina etc.

Ab aap jo bhi karte ho lekin pareshani sabki ek hi hai aur wo hai wazan badna ya sirf pet badna jise hum shuru mein to nazar andaaz karte hai aur jab pareshani bohot bad jati hai tab use khatam karne ke liye pata nahi kon-konsi excercise karte hai aur pata ni kitna pesa kharch karte hai.

To is article mein aaj hum pet kam karne aur patla hone ke tips in hindi me denge. Hum wazan kam karne ke liye apko excercise aur diet dono batayenge, to chaliye shuru karte hai.

 

Patla hone ke tips in hindiExcercises.

 

1. Patla hone ka tarika – Jumping jacks

Patla hone ka tarika - Jumping jacks
jumping jacks

Jumping jacks sabse badiya cardio moves mein se ek hai. Ye bohot hi asardar excercise hai aur ye apke pure sharir se fat ko kam karne mein madad karta hai. Is excercise ko 5-10 minute kare.

Ye excercise kaise kare:

  1. Sabse pehle ek dum sidhe khare ho jaye aur apne dono pairo ko sath rakhe.
  2. Ab sidhe khade hokar jump kare aur hawa mein hi apne pairo ko jitna ho sake phaila le.
  3. Hawa mein hi apne hatho ko bhi apne sir ke upar utha le.
  4. Ab dubara starting position mein akar ise repeat kare.

2. Patla hone ke tips in hindi – Plank

Patla hone ke tips in hindi - Plank
plank

Plank sabse basic aur asan excercise hai jise aap apne weight kam karne mein kar sakte hai. Iske bohot sare fayde hote hai aur ye apke pet ki charbi kam karne mein bhi bohot madad karegi. Is excercise ko 5-10 minute kare aur baad mein apni shamta anusaar bhi kar sakte hai.

Ye excercise kaise kare:

  1. Floor par apne hatho aur pairo ko rakh kar let jaye.
  2. Dhyan rakhe ki apka pura sharir ek sidhi line mein ho aur apke hath apke kandho ke niche ho.
  3. Apne pet ko jitna ho sake tight rakhe.

 

3. Patla hone ka tarika – Skipping

Patla hone ka tarika - Skipping
Skipping

Skipping jise rope jumping bhi kehte hai weight loss karne mein bohot asardar hai ye bhi ek cardio excercise hai aur ye 45 minute karne mein hi 300-400 calories jala deti hai, lekin ye apke weight ke upar nirbhar karta hai.

Ye excercise kaise kare:

  1. Sabse pehle ek dum sidhe khade ho jaye.
  2. Apne dono pairo ko sath mila le.
  3. Ab zamin se kuch inches upar kude aur usi waqt apne pairo ke niche rassi ko bhi nikale aur wapas upar se ghumaye.
  4. Agar apke paas rassi nahi to ap bina rassi ke bhi kud sakte hai lekin apne hatho ko kudne ke sath ese hi chalaye jaise apke paas rassi hai.

 

4. Patla hone ke tips in hindi – Kapalbhati

Patla hone ke tips in hindi - Kapalbhati
Kapal Bhati

Kapalbhati pranyama fat burn karne mein bohot hi asardar hota hai ye pet ke fat ko kam karne ke sath hi uske andar ke imbalance hormons ko bhi thik karta hai jinse weight badta hai. Is excercise ko 10-15 minutes tak kare.

Ye excercse kaise kare:

  1. Apne pairo ko mod kar bethe aur apni pith ek dum sidhi rakhe.
  2. Ek lambi saas lijiye aur aur fire use tezi bahar choriye aur ye jitni der tak kar sakte hai kariye.
  3. Lekin dhyan rahe jab bhi saas chore apka stomach har baar andar jana chahiye.

 

5. Patla hone ka tarika – Surya namaskar

 Patla hone ka tarika - Surya namaskar
surya namskar salutation

Surya namaskar se adhe ghante mein hi itni calories burn hoti hai jitni ek ghante tak cardio excercise karne se hongi. Ye sirf wazan kam karne mein hi kaam nahi ata balki isse yoga ke fayde bhi milenge. Wese to surya namaskar mein bohot sari kriyaye hoti hai lekin aap apni marzi se chunkar jo kriya karna chahte ho kare, lekin jitni zyada kriyaye karenge utna zyada fayda hoga to zyada se zyada kriya karne ki koshish kare.

Ye hai patla hone ke tips in hindi ki excercises, to chaliye ab ye bhi jante hai ki in excercise karne ke sath hi hume apni diet mein kya-kya lena chahiye.

 

Patla hone ke tips in hindi – Food/Diet

 

1. Peanut butter

Patla hone ke tips in hindi
peanut butter

Peanut butter mein calories bhale hi zyada hoti ho lekin ye ek best food hai apke breakfast ko mithas dene ke liye. Kyunki, peanut mein bohot protien aur healthy fat hota hai jo ki weight gaine hone ke chances ko kam karta hai. Lekin, ap ye zarur dhyan rakhiye ki ap roz peanut butter 2 tablespoon se zyada na le.

 

2. Olive oil

Patla hone ka tarika
Olive oil

Olive oil ka tel ek halka, kam calorie wala, swaadisht, aur acchi khushboo wala oil hota hai jo ki weight loss or apki health ke liye bohot accha hai. Kyunki ye bad or LDL cholestrol ko kam karne mein madad karta hai, aur good or HDL cholestrol ki levels ko badata hai. Ye weight loss friendly hota hai aur heart health ke liye bhi bohot behtareen oil hai.

 

3. palak aur dusri hari sabziyan.

Patla hone ke tips in hindi
Green vegetables

Hari sabzi jese palak, hari muli, gajar, broccoli aur salip mein vitamins, minerals, water aur dietary fiber hota hai aur inme fruits se bhi kam calories hoti hai. Yeh sabziyan belly fat kam karne mein madad karti hai aur overeating bhi nahi hone deti aur ye metabolism ko tez karti hai, apke digesion ko thik rakhti hai aur colon ko bhi saaf karti hai. Ap in sabziyon ko snacks ke taur par bhi kha sakte hai jese cucamber, carrot aur beetroot (chukandar) aur ye junk food khane se kahi zyada behtar hai.

 

4. Almonds

Patla hone ka tarika
Almonds

Badam khane se apka stomach bohot der tak bhara rehta hai, aur ye good fats hote hai jo apki diet mein calories add nahi karte hai. Almonds se bohot niutrients milte hai jo fat kam karne mein madad karte hai aur ise vegetarians bhi kha sakte hai. Inme omega-3s bhi hota hai jo energy aur metabolism badata hai.

 

5. Fruits

Patla hone ke tips in hindi
Fruits

Fruits mein bohot zyada quantity mein vitamins aur minerals hote hai. Isliye stomach ka motapa kam karne ke liye fruits ko apni daily diet mein shamil karna accha rahega.

Khatte fruits jese Orange, Lemon, Kiwi aur tangerine apke metabolism ko tez karne mein bohot madad karte hai aur jo in fruits mein acid hota hai wo baki fruits ke bajaye zyada tezi se fat burn karta hai.

Dusre fat-burning fruits: apples, watermelons, grapes aur strawberries.

Patla hone ke tips in hindi par hamari soch:

To ye hai patla hone ke tips in hindi  aur patla hone ka tarika with best excercise or diet. Agar ap ye sari excercises aur diet ko 2-3 mahine tak follow karenge to apko resulte zarur milega.

Apka wazan ek dum se hi nahi bada tha use badne mein bhi time laga aapne salo tak junk food khaya aur bilkul bhi excercise nahi ki tab se lekar aap ka wazan badta raha.

To isliye jab aap weight loss karna shuru kare to patience rakhe kyunki dhire-dhire hi sahi lekin apko resulte zarur milega isliye bas mehnat karte rahiye fal apko zarur milega.

Ye article “patla hone ke tips in hindi | patla hone ka tarika” apko kesa laga aur apke mann mein is article ko lekar koi sawal ya sujhaw hai to hume comment karke zarur bataye aur is article ko apne dosto aur family ke sath zarur share kare.

 

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