know how to do squats at home.- जानें  स्क्वैट्स करने का सही तरीका क्या है।

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यदि आप पावर पैक्ड एक्सरसाइज करना चाहती हैं, तो सबसे आसान और सबसे प्रभावी अभ्यासों में से एक स्क्वाट है। यह वजन घटाने में आपकी मदद करता है और आपके पैरों को भी मजबूत बनाता है। पर इसे सही तरीके से करना बेहद जरूरी है। सही तरीके से स्क्वाट नहीं करने पर शरीर को फायदा नहीं मिलता है। दूसरी ओर आपके चोटिल होने की भी संभावना बनी रह सकती है। स्क्वाट से घुटने भी मजबूत हो सकते हैं, आर्थराइटिस से बचाव हो सकता है। यानी बोन हेल्थ के लिए भी यह फायदेमंद है। आइए जानते हैं स्क्वैट्स करने का सही (how to do squats at home) तरीका क्या है।

 स्क्वैट्स के फायदे

कई अध्ययन बताते हैं कि स्क्वैट्स नीचे के अंगों  की मांसपेशियों को मजबूती दे सकते हैं। घुटने का बचाव कर सकते हैं। मुख्य रूप से स्क्वाट पैरों पर केंद्रित होता है।  यह ग्लूट्स और क्वाड्रिसेप्स, कूल्हे की मांसपेशियों, काव्स, हैमस्ट्रिंग को मजबूत करने में मदद करता है। इसमें मुख्य मांसपेशियों पर भी प्रभाव डाला जाता है। कुल मिलाकर, स्क्वैट्स कैलोरी बर्न करने के लिए बहुत बढ़िया है। यह वजन घटाने में भी मदद करता है।

वार्म-अप व्यायाम के रूप में स्क्वैट्स को शामिल करना बढ़िया कारक हो सकता है। दौड़ने या जॉगिंग करने से पहले आप 10 स्क्वैट्स के 3 सेट कर सकती हैं। यह आपको दौड़ने के लिए तैयार करता है। आपको दौड़ने के कारण मांसपेशियों में खिंचाव महसूस नहीं होगा।

सही तरीके से स्क्वैट्स करना महत्वपूर्ण है। अन्यथा इससे पीठ में खिंचाव या पैर में चोट लग सकती है।

  कैसे करें सही तरीके से स्क्वैट्स?

स्टेप 1

sumo squats exercise for muscle gain »
अपने पैरों को कंधे की लंबाई के साथ अलग करके सीधे खड़े हो जाएं। चित्र : शटरस्टॉक

अपने पैरों को कंधे की लंबाई के साथ अलग करके सीधे खड़े हो जाएं। पूरा शरीर सीधा होना चाहिए । आपकी पीठ अंदर या बाहर की ओर मुड़ी नहीं होनी चाहिए।

स्टेप 2

अपना हाथ अपने सामने, हवा में रखें, ताकि वे फर्श के समानांतर हों। यह आपको स्क्वाट करते समय अपना संतुलन बनाए रखने में मदद करेगा।

स्टेप 3

एक बार जब आप सही स्थिति में आ जाती हैं, तो अपने कूल्हों को पीछे की ओर धकेल सकती हैं। आप इस अवस्था में नीचे आने की कोशिश करें कि  जैसे आप किसी कुर्सी पर बैठने वाली हों। झुकते समय आपके कूल्हे और जांघ फर्श के समानांतर होने चाहिए। आपके घुटने पंजों के साथ इनलाइन होने चाहिए।

 स्टेप 4

एक या दो सेकंड के लिए इस स्थिति में रहें। फिर प्रारंभिक स्थिति में वापस आ जाएं। प्रक्रिया के दौरान आपकी पीठ सीधी होनी चाहिए। यह व्यायाम के तनाव को दूर करेगी।

squats guide for beginners »
प्रक्रिया के दौरान आपकी पीठ सीधी होनी चाहिए। चित्र: शटरस्‍टॉक

स्टेप 5

इसे 10-20 बार दोहराएं। हर बार नीचे जाते समय सांस लें और वापस ऊपर आते समय सांस छोड़ें। स्क्वाट के माध्यम से पूरी तरह से टोंड और फिट शरीर पा सकती हैं यदि स्क्वाट के सारे स्टेप्स ऊपर बताये अनुसार करें।

यह भी पढ़ें :- कैलोरी बर्न करने में पिलाटीज से भी ज्यादा इफेक्टिव है सूर्य नमस्कार, जानिए क्या है इसे करने का सही तरीका 

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