Exercises for toned booty.- थाई और बट को शेप में लाने के लिए इन व्यायामों का करें अभ्यास।

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टोंड बूटी (Toned butt) आजकल काफी ज्यादा ट्रेंड में है। बट का एक सही शेप आपकी शरीर की खूबसूरती में चार चांद लगा सकता है। तो क्या आप भी बूटी शेप को लेलर संघर्ष कर रही हैं? तो इसे शेप में रखने का एक सबसे आसान तरीका है एक्सरसाइज। नियमित रूप से कुछ बट एक्सरसाइज (Exercises for butt) के साथ आप अपने लक्ष्य को आराम से प्राप्त कर सकती हैं। बट मसल्स को एक सही शेप देने और उसे टोन करने के लिए हम लेकर आए है आपके लिए कुछ जरूरी बट टोंनिंग (exercises for toned buttocks and thighs) फिटनेस टिप्स।

क्या आप जानती हैं कि मसल मास का लगभग 60 प्रतिशत बट और थाई मिलकर बनाते हैं! सेलिब्रिटी फिटनेस ट्रेनर यास्मीन कराचीवाला ने अपने इंस्टाग्राम के जरिए बट के लिए बेहतरीन टोनिंग एक्सरसाइज शेयर किए हैं। इन्होंने आपकी आधी परेशानियों को हल कर दिया है अब आपको केवल इस पर अमल करना है।

यास्मीन कराचीवाला ने बिपाशा बसु, दीपिका पादुकोण, आलिया भट्ट, वाणी कपूर से लेकर कैटरीना कैफ जैसी बॉलीवुड की फिटनेस फ्रीक हसीनाओं को ट्रेनिंग दिया है। ज्यादातर फिटनेस ट्रेनर आसान लेकिन प्रभावी वर्कआउट शेयर करते हैं। ताकि आम लोग भी उस एक्सरसाइज का हिस्सा बनकर फायदा ले सकें।

Fitness ka rakhe dhyaan
थाई और बट को शेप में लाने के लिए इन व्यायामों का करें अभ्यास। चित्र शटरस्टॉक।

इसी प्रकार यास्मीन कराचीवाला ने भी 5 इफेक्टिव बट टोनिंग एक्सरसाइज (Butt toning exercise) शेयर की है। आप इन्हें आराम से घर पर आजमा सकती हैं और एक बेहतरीन बट शेप प्राप्त कर सकती हैं।

यहां एक्सपर्ट से जानें बट टोन करने के लिए 5 प्रभावी एक्सरसाइज

यास्मीन कराचीवाला ने अपनी “रेसिपी फॉर द वीक” सीरीज के जरिए इंस्टाग्राम पर ट्रेंड में चल रहे टोंड बट के लिए कुछ प्रभावी एक्सरसाइज शेयर की हैं। इसे शेयर करते हुए कैप्शन में लिखा है, ‘ज्यादा बर्न महसूस करने के लिए मैं डंबल्स का इस्तेमाल करती हूं। परंतु यदि आपके पास यह नहीं है तो चिंता न करें, यहां बताई गई एक्सरसाइज आपके बूटी मसल्स को बर्न करके उन्हें शेप में लाने में मदद करेंगे।

1. सूमो डेडलिफ्ट

यास्मीन ने वीडियो मे अपना वर्कआउट रूटीन सूमो डेडलिफ्ट के साथ शुरू किया, जो आपकी पीठ के निचले हिस्से और रीढ़ के लिए काफी कठिन होता है। सूमो डेडलिफ्ट में पीठ के निचले हिस्से पर कम दबाव पड़ता है। खासकर यह उन लोगों के लिए फायदेमंद है जो पीठ के निचले हिस्से के जकड़न से परेशान रहते हैं।

Sumo deadlift
सूमो डेडलिफ्ट आपके लिए है असरदार। चित्र: शटरस्‍टॉक

इसके अलावा, यह आपके पोस्चर को बेहतर बनाने में मदद करता है और मांसपेशियों की कमजोरियों से निपटने मे भी कारगर हो सकता है।

2. बेंट नी ग्लूट किकबैक

यह आपके बट को टोन करने, टाइट और मजबूत बनाने के लिए एक सबसे अच्छा व्यायाम है। बढ़ता वजन व्यायाम को अधिक चुनौतीपूर्ण बना देता है। जबकि घुटने की समस्या से पीड़ित लोग इस व्यायाम को कर सकते हैं। हालांकि, यदि आप घुटनों के दर्द से लंबे समय से परेशान हैं, तो इसे अपनी नियमित दिनचार्य में शामिल करने से पहले डॉक्टर और फिटनेस ट्रेनर से राय लेना उचित रहेगा।

3. सिंगल लेग ब्रिज

यह एक बेहतरीन टोनिंग एक्सरसाइज है। सिंगल लेग ब्रिज आपके ग्लूट्स के साथ-साथ आपके एब्स के लिए भी काफी प्रभावी माना जाता है। यह कोर को मजबूती देता है और आपकी रीढ़ को स्थिर रखता है।

4. फॉरवर्ड लंज और बैक किक

यह एक्सरसाइज कार्डियो बूस्ट करने के लिए काफी प्रभावी माना जाता है। वहीं यह न केवल आपके पैरों और ग्लूट्स को टोन करता है, बल्कि यह लचीलेपन, स्थिरता और वजन कम करने में भी मददगार होता है। साथ ही, यह एब्स को टोन करता है।

Kickback exercise zaroor kare
किकबैक एक्सरसाइज जरूर करें। चित्र:शटरस्टॉक

5. साइड नीलिंग किक

यह शरीर के लगभग सभी हिस्सों के मसल्स पर विशेष रूप से ग्लूट्स, क्वाड्स और बाहरी जांघों पर काम करता है। साइड नीलिंग किक कोर को संलग्न करती है और बैलेंस को इंप्रूव करने के साथ ही कोआर्डिनेशन को बनाए रखती है।

अब जानें बट वर्कआउट कैसे करें?

यास्मीन कराचीवाला ने अपने इंस्टाग्राम पोस्ट में न केवल एक्सरसाइज के बारे में बताया बल्कि यह भी साझा किया कि अपने बट को आकार देने के लिए इन कसरतों को कैसे करना है।

कम से कम 4 राउंड का अभ्यास जरूर करें।

एक्सरसाइज करते हुए बीच-बीच में ज्यादा रेस्ट न करें।

हालांकि, प्रत्येक राउंड को पूरा करने के बाद 60 सेकंड का एक रेस्ट ब्रेक ले सकती हैं।

यह भी पढ़ें : बहुत ज्यादा भावुक होना भी हो सकता है दिल से जुड़ी बीमारियों का कारण, यहां जानें कैसे

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