25/05/2020
Full video link: https://youtu.be/2yZv7gq-2Do
UNMUTE TO WATCH!!!!
Please watch the entire video by clicking the above link.
Who doesn't want those toned arms, that sexy back and the tight core and guess what you dont have to go to gym for that. Agar aap bhi sochte hai ki how to get a model body in a week , toh yeh video aapke liye hai.
Janne ke liye keep watching and video ko end tak zarur dekhe kyuki end me mai dene wali hun ek bonus tip.
Aaj ke is workout me ham karne waale hai total 10 body weight exercises. Gym ke bina motapa kaise kam karen yeh jaane ke liye iss video ko zarur dekhe.
Yeh saari hi exercises aapki body toning and muscle building me help karenge. Inn saar hi exercises ko karne ke liye hame kisi tarah ke weights, kisi tarah ke equipment ki koi zarurat nhi hi because we will be using our own body weight as a resistance.
So, without any delay lets start.
Exercises:
1. Plank Extensions: Iss exercise me ham high plank postition me aayenge and apni body ko aage and peeche move karenge. Dhyan rakhe ki aapki back collapse na kare, hips uthe hue na ho and head drop na kare. And remember to keep breathing. Iss exercise me aap apne legs ko jitna peeche leke jaayenge, iss exercise ka effect utna hi zyada hoga. Iss exercise ko aap apne arms, shoulders and core me feel karenge.
2. Downward dog with toe tap: Iss exercise ko ham high plank se shuru karenge and fir downward dog me jaate hue apne hand se opposite feet ko touch karenge. Agar aapse toe tap possible hi hai toh aap knee tap ya thai tap me bhi modify kar skte hai. Remember ki aapki spine rounded na ho, knees locked out na ho and shoulders ear se dur rahe. Ye exercise aapke hamstring, arms and core me feel hogi.
3. Plank Jack with Shoulder Taps: Yeh exercise plank and jumping jacks ka mixture hai. Iss exercise me aapko plank position me aana hai and legs se jacks karne hai and hand se opposite shoulder tap karna hai. Yeh exercise ek body weight cardio exercise hai jo ki aapki strength building and fat burning dono me help karegi.
4. Reverse plank with mountain climbers: Iss exercise me aap reverse plank me aayenge, jisme ki aapke haath shoulders ke exactly neeche honge and aapki body ek straight line me hogi. Iske baad ham apne knees ko alternate karke bend karege. Yeh exercise aapki posterier chain strengthing pe kaam karegi jiska matlab hai aapki lumber spine, aapke hip muscles and aapki abdomenal muscles pe bhi.
5. Crab Walk: Iss exercise me ham crab position me aayenge and walk karenge aage and peeche. Yeh exercise aapki triceps, upper arms and shoulder strengthening pe kaam karegi. Isse aap apne hamstrings me bhi feel karenge.
6. Spider Man Mountain Climbers: Yeh exercise regular mountain climbers se thodi si different hai. Iss exercise ko ham high plank se shuru karenge and then spider ki tarah jump switches karenge. Dhyan rahe ki jump karte time aapko apne feet ko palm ke outside area me place karna hai. Iss exercise me bhi hame dhyan rakhna hai ki hamare hips uche na ho, aur hamare hands shoulders ke exact neeche rahe.
7. Super Man waves: Yeh exercise aapki lower back strengthing ke liye bohot hi acchi exercise hai. Iss exercise me ham farsh pe ulta letenge and apne hand aur legs ko equally upar uthayenge body ko stretch karte hue. Dhyan rahe ki hame apni body ko mid point pe balance karna hai taaki aapke legs aur hands equally hi stretch kare.
8. Tricep Dips: Yeh exercise hamari triceps muscle building ke liye hai. Iss exercise me ham floor pe baithenge apne feet aur hand ke sahare and then apni body ko push up ki tarah up down move karenge. Dhyan rahe ki yeh exercise karte time aap apna wajan apne pairo ke sahare na le, balki apne arms se upar uthne ki koshish kare.
9. Forearm plank: Yeh forearm plank hai jise ham apni elbows pe karenge. Apni elbow pe aayenge and apni body ko ek straight line pe maintain karenge. Dhyan rakhe ki aapki body ek straight line me ho, aapki back drp na kare, butts hawa me na ho and legs ekdam straight hawa me ho.
10. Squat Drops: Isme ham ek jump karenge and then squat position me drop karenge. Yeh exercise hamari theighs and hips ke liye bohot hi acchi exercise hai. Isme hame dhyan rakhna hai ki haamri knees hamari heels se aage na ho and hamari body forward lean na kar rhi ho, back straight rahe.
