Scribd Logo
Unggah

Selamat datang di Scribd!

  • Back Exercises in Hindi

    Diunggah oleh

    DR PRABHAT TANDON
    533 tayangan3 halaman
    The document provides instructions for several back exercises: 1) Basic back extensions to strengthen the lower back by lying face down with hands stretched out and slowly raising and lowering the chest. 2) Prone arm extensions to work the upper back by lying face down, raising the chest and arms off the ground while keeping the hips planted. 3) Alternating arm-leg extensions on hands and knees to work the back and shoulders, raising opposite arm and leg while keeping the back straight. 4) Standing hamstring stretches to relieve back pain by standing on one leg and bending forward at the hips to feel a stretch in the back of the thigh.

    Deskripsi Asli:

    Judul Asli

    Back exercises in Hindi

    Hak Cipta

    © Attribution Non-Commercial (BY-NC)

    Format Tersedia

    PDF, TXT atau baca online dari Scribd

    Apakah menurut Anda dokumen ini bermanfaat?

    Apakah konten ini tidak pantas?

    Laporkan Dokumen Ini
    The document provides instructions for several back exercises: 1) Basic back extensions to strengthen the lower back by lying face down with hands stretched out and slowly raising and lowering the chest. 2) Prone arm extensions to work the upper back by lying face down, raising the chest and arms off the ground while keeping the hips planted. 3) Alternating arm-leg extensions on hands and knees to work the back and shoulders, raising opposite arm and leg while keeping the back straight. 4) Standing hamstring stretches to relieve back pain by standing on one leg and bending forward at the hips to feel a stretch in the back of the thigh.

    Hak Cipta:

    Attribution Non-Commercial (BY-NC)
    Unduh sebagai PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    533 tayangan3 halaman

    Back Exercises in Hindi

    Diunggah oleh

    DR PRABHAT TANDON
    The document provides instructions for several back exercises: 1) Basic back extensions to strengthen the lower back by lying face down with hands stretched out and slowly raising and lowering the chest. 2) Prone arm extensions to work the upper back by lying face down, raising the chest and arms off the ground while keeping the hips planted. 3) Alternating arm-leg extensions on hands and knees to work the back and shoulders, raising opposite arm and leg while keeping the back straight. 4) Standing hamstring stretches to relieve back pain by standing on one leg and bending forward at the hips to feel a stretch in the back of the thigh.

    Hak Cipta:

    Attribution Non-Commercial (BY-NC)
    Unduh sebagai PDF, TXT atau baca online dari Scribd
    Tandai sebagai konten tidak pantas
    dari 3

    Back Exercises

    dej dk O;k;ke
    isfYod fVYV ,Dljlkbt+%&

    ihB ds cy ysV tk;sAa ?kqVuksa dks eksM+


    ys]a iSjksa dks t+ehu ij fVdk nsaA gkFkksa
    dks kjhj ls lVkdj j[ksaA
    dej dk dqN fgLlk t+ehu ls yxk nsa
    dwYgsa ij dh vksj mBkdjA
    10 Lks 15 lsd.s M rd ,sls gh jgs]a
    /khjs&/khjs bl le; dks 60 lsd.s M rd
    c<k+;sAa

    Ikzkus yacj ,DlVsa ku%&


    vkidh dej ds fupys fgLls esa f[kapok
    ykus ds fy,
    isV ds cy ysV tk;s]a lj dh lh/k esa
    vius nksuksa gkFk t+ehu ij fVdk;sAa
    /khjs&/khjs vius dej ls ij ds fgLls
    dks t+ehu ls ij mBk;s]a gkFkksa dks
    lh/k djrs tk;sAa ysfdu dwYgksa dks
    t+ehu ls fVdk;sa j[ks]a 10 lsds.M rd
    blh fLFkfr esa jgs]a
    gkFkksa dks <hyk NksMd
    + j] t+ehu ij igys
    okyh fLFkfr esa vk tk;sAa

    vkWYVjusV
    ,Dljlkbt+%&

    vkeZ&ySx

    ,DlVsa ku

    gkFkksa vkSj ?kqVuksa dks t+ehu ij


    j[kdj] psgjk t+ehu dh lh/k esa j[ks]a
    cka;k gkFk vkSj cka;k iSj ij mBk, ]
    dej dks lh/k j[ksAa

    10 lsd.s M rd blh fLFkfr esa


    jgs]a vc nka;k gkFk vkSj nka;k iSj ij
    mBk;sa dej dks lh/kk j[ksAa

    10 lsd.s M rd blh fLFkfr esa


    jgsAa

    vkWYVjusV ySx ,DlVsa ku%&

    isV ds cy ysVdj] vius gkFkksa dks


    eksMd
    + j] BksM+h dks uhps j[k ysAa
    vc /khjs ls viuk ,d iSj ij
    mBk;s]a cgqr T;+knk ugha] bls eksMs+
    ugha] viuk isV okyk fgLlk t+ehu
    ij lh/k j[ks]a vc iSj /khjs&/khjs uhps
    yk;sAa nwljs iSj ls Hkh ,slk djsAa

    [kM+h fLFkfr esa gWefLVz~x


    a 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,
    gWefLVzx
    ~a ?kqVus ds ihNs dh ul esa
    f[kapok iSnk djsaA
    30 ls 45 lsd.s M blh fLFkfr esa jgsAa
    vc nwljs iSj ls Hkh ,slk gh djsAa

    Anda mungkin juga menyukai