know how to get rid of bingo wings after weight loss.-जानें इन 5 एक्सरसाइजेज को, जो बाहों की लटकती स्किन से छुटकारा दिला सकते हैं।

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कभी-कभी मोटापे के कारण या उम्र बढ़ने पर हमारी ऊपरी बाहों की स्किन ढीली हो जाती है। ये लटकी और झूलती हुई दिखती है। इस ढीली स्किन को बिंगो विंग्स कहते हैं। ये बिंगो विंग्स सुडौल शरीर के साथ अच्छी तरह मेल नहीं खाती हैं। जिनके साथ बिंगो विंग्स की समस्या होती है, वे बखूबी जानते हैं कि इन्हें सही शेप में लाना कितना मुश्किल है। यदि आपकी बाहों के नीचे भी एक्स्ट्रा फैट जमा हो गये हैं और ढीली त्वचा है, तो उन्हें टोन करने का यह समय है। उन्हें कसने और टोन करने के लिए कंधे के कुछ व्यायाम से बेहतर क्या हो सकता है? यह चुनौतीपूर्ण हो सकता है, लेकिन इसकी मदद से ऊपरी बाहों को आकार में लाना (Exercise to get rid of bingo wings) असंभव नहीं है।


बांह को टोन करने में मदद कर सकती हैं कुछ एक्सरसाइज (exercise helps to tone upper arm) 

हेल्थ शॉट्स ने ट्रांस्फोर्मेशनल लाइफ कोच, फिटनेस फ्रीक और हैप्पीनेस गुरु वनीता बत्रा से बात की। उन्होंने बिंगो विंग्स से छुटकारा पाने और स्ट्रोंग-टोंड आर्म पाने के लिए कई एक्सरसाइज बताये।

बत्रा कहती हैं, “जब स्किन पर बहुत कम मांसपेशियां मौजूद होती हैं, तो फ्लेबी बाहें हो जाती हैं। जल्दी और अत्यधिक वजन घटाने, फैट टिश्यू के नुकसान, असंतुलित आहार, शरीर में हाई फैट, मसल्स की ताकत की कमी, लाइफस्टाइल, ऐज आदि मामलों में स्किन शिथिल हो सकती है और वे लटक सकती हैं। हालांकि कुछ व्यायाम बांह को टोन और कसने में मदद कर सकते हैं।”

यहां हैं ऊपरी बाहों पर मौजूद बिंगो विंग्स से छुटकारा पाने के 5 व्यायाम

1. रेजिस्टेंस ट्रेनिंग (resistance training)

रेसिस्टेंस ट्रेनिंग बहुत बढ़िया वर्कआउट है, जो आपकी ढीली बाहों को टोन और कसने में मदद कर सकता है। इसके अलावा, यह सबसे अच्छा मसल स्ट्रेंथ वर्कआउट है।

करने का तरीका

सीधे बैठें या पैरों को कूल्हे-चौड़ाई से अलग करके खड़े हों।
दोनों हाथों में एक छोटा डंबल या पानी की बोतल लें।
अपनी भुजाओं को बगल में रखते हुए शुरू करें। फिर अपनी बाहों को कोहनी से कंधों तक और नीचे की ओर मोड़ें।
इसे 10 से 15 बार दोहराएं।


2. डॉल्फिन मुद्रा (dolphin pose)

डॉल्फिन पोज़ हाथ की मांसपेशियों को मजबूत कर सकता है। यह लचीलेपन को बढ़ा सकता है। यह बिंगो विंग्स से छुटकारा पाने में मदद कर सकता है। यह बड़ी उम्र की महिलाओं में ढीली बाहों को कसने और टोन करने के लिए इस्तेमाल किया जा सकता है।

करने का तरीका

अपनी कोहनियों को मोड़कर और आगे की बाहों को चटाई से लगाकर चारों तरफ से शुरुआत करें।
जब आप अपने पैर की उंगलियों को नीचे की ओर घुमाती हैं और अपने पैरों को सीधा होने तक ऊपर उठाती हैं, तो अपने ऊपरी शरीर और कोर में सहारा महसूस कर सकती हैं।
रीढ़ की हड्डी सीधी रखें।

पैर की उंगलियों को आगे की ओर किया जाना चाहिए।पैरों को हिप की चौड़ाई से अलग होना चाहिए।
पैरों के पिछले हिस्से में खिंचाव महसूस करने के लिए एड़ियों को फर्श पर दबाएं।
पीठ को सपाट बनाए रखने के लिए पैरों को सीधा रखने की कोशिश करें या घुटनों को धीरे से मोड़ें।
सिर और गर्दन कंधों से अलग होना चाहिए।
अपनी सांस को दो से छह तक की गिनती तक रोकें।
घुटनों को धीरे से मोड़ें और पोज से बाहर निकलने के लिए कूल्हों को टेबलटॉप स्थिति में रखें।
अपने शरीर को बालासन में रखें और सांस छोड़ें।


3. तैरना(swimming)

तैरने से शरीर की हर मांसपेशी पर प्रभाव पड़ता है। इसमें ग्लूटियल, बैक, फोरआर्म, शोल्डर, एब्डॉमिनल और हैमस्ट्रिंग मसल्स शामिल हैं। बत्रा कहती हैं, ”आर्म वर्कआउट के लिए तैराकी सबसे अच्छी गतिविधियों में से एक है। यह आपके शरीर की अधिकांश मांसपेशियों को लाभ पहुंचाता है। ढीली बाहों को यह विशेष रूप से फायदा पहुंचाता है। यह आपको अतिरिक्त चर्बी कम करने और बदले में सुडौल बाहें पाने में मदद कर सकता है।

swimming calories burn karne mein madad karti hai
आर्म वर्कआउट के लिए तैराकी सबसे अच्छी गतिविधियों में से एक है।चित्र:शटरस्टॉक

4. पुश-अप होल्ड (push ups)

शरीर के वजन की ताकत में सुधार करने की एक तकनीक पुश-अप होल्ड है। यह एक विशेष एक्सरसाइज है, जो शरीर की मांसपेशियों, विशेष रूप से कोर और यहां तक ​​कि निचले शरीर की मांसपेशियों को अतिरिक्त स्टेबिलिटी प्रदान करती है। इसके अतिरिक्त, यह बांह की मांसपेशियों को टोन कर सकता है और ढीली बाहों को कम करने में सहायता कर सकता है।

करने का तरीका

अपने शरीर को जमीन के ऊपर पूरी तरह से सीधी रेखा में रखें। ऐसा कर प्लैंक पोज में आ जाएं।
पैर एक साथ होने चाहिए और कंधे आपकी कलाई की सीध में।
कोर को टाइट और ग्लूट्स को सिकोड़ कर रखें।
इस स्थिति में 10 से 20 सेकंड या अधिक समय तक रुकें।


breast size
शरीर के वजन की ताकत में सुधार करने की एक तकनीक पुश-अप होल्ड है। चित्र:शटरस्टॉक

3-4 सेट दोहराएं।

5. ओवरहेड ट्राइसेप्स एक्सटेंशन (overhead triceps extension)

ओवरहेड ट्राइसेप एक्सटेंशन एक्सरसाइज के दौरान कोर, ग्लूट्स, लोअर बैक और शोल्डर मसल्स पर भी असर पड़ता है।
एक बेंच पर बैठें या अपनी पीठ सीधी करके खडी हो जाएं।
दोनों हाथों से एक डंबल पकड़ें। कोहनियों को कानों के पास रखते हुए बाहों को उपर की ओर फैलाएं।
लगभग 90 डिग्री पीछे की ओर नीचे की ओर झुकें।
अपने ट्राइसेप्स को कसते हुए भुजाओं को वापस ऊपर की ओर सीधा करें।
10 से 20 दोहराव के 1-3 सेट दोहराएं।
घर पर रोजाना कंधों के इन व्यायाम का अभ्यास करें और बिंगो विंग्स को अलविदा कहें।

यह भी पढ़ें :- 40 के बाद वेट लॉस प्लान कर रहीं हैं, वर्कआउट के दौरान इन 4 बातों को न करें इग्नोर

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