Know how to lose weight in 5 minutes without gym – जानिए वज़न घटाने के लिए 5 मिनट में होने वाली एक्सरसाइज़।

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वजन घटाने की कोशिश में आपने कई तरह के वर्कआउट अपनाने की कोशिश की होगी। मगर हम कभी भी अपने वर्कआउट रूटीन के साथ कंटिन्यू नहीं कर पाते हैं, क्योंकि 30-45 मिनट के वर्कआउट हमारे हमारे बिजी शैड्यूल के बीच में आ जाते हैं। यदि आपको भी हमेशा अपने फिटनेस गोल्स के लिए टाइम (how to lose weight in 5 minutes without gym ) नहीं मिलता है, तो यह लेख आपके लिए है।


वजन कम करने का एकमात्र तरीका व्यायाम और स्वस्थ आहार का मिश्रण है। इसके साथ ही, यहां कुछ व्यायाम दिए गए हैं जो आपकी वेट लॉस जर्नी में सहायक होंगे।

क्या वजन घटाने के लिए 5 मिनट की एक्सरसाइज फायदेमंद है?

हालांकि ये वर्कआउट आपको बहुत जल्दी रिज़ल्ट नहीं देगा, लेकिन निश्चित रूप से आपको वज़न घटाने की प्रक्रिया में आगे बढ़ने में मदद करेगा। इस तरह की पांच मिनट की एक्सरसाइज़ आपको कभी रुकने नहीं देगी। कई अध्ययनों में यह भी पाया गया है कि व्यायाम आपके जीवन में तब तक बड़ा बदलाव ला सकता है जब तक आप खुद को मोटिवेटेड रखें।

जानिए वजन घटाने के लिए 5 मिनट में होने वाली एक्सरसाइज़ (how to lose weight in 5 minutes without gym)

वजन घटाने के लिए यहां कुछ सबसे असान 5 मिनट के व्यायाम दिए गए हैं जिन्हें आप अपने व्यस्त रूटीन का हिस्सा बना सकती हैं:

1. रस्सी कूदना (Skipping)

बस एक स्किपिंग रोप लें और जब तक आप कूद सकती हैं तब तक कूदें। यह फोकस और मेमोरी में सुधार करता है और आपको वजन कम करने में मदद करती है। यह एक हाई इंटेंसिटी वाली एक्सरसाइज़ है जो आपकी हृदय गति को बढ़ाती है और आपको बहुत अधिक कैलोरी बर्न करने में मदद करती है। अगर आप थका हुआ महसूस करती हैं या आप शुरुआत कर रही हैं तो बीच में ब्रेक लें। फिर लगातार कूदें और फिर से आराम करें।


2. सर्किट

एक बार में कई हाई इंटेंसिटी वाले वर्कआउट को शामिल करने के सर्वोत्तम तरीकों में से एक सर्किट है। यह आपकी हृदय गति को बढ़ाएगा और कैलोरी बर्न करने में मदद करेगा, इससे आपको वजन कम करने में मदद मिलेगी। आप एक सर्किट पूरा करके फिर 10-15 सेकंड आराम कर सकती हैं। सर्किट का एक उदाहरण है: बर्पीज़, जंपिंग जैक, माउंटेन क्लाइम्बर्स, पुश-अप्स और स्टिल रनिंग।

Variation ke saath plank kare
अलग-अलग वेरीऐशन के साथ प्लांक करें। चित्र:शटरस्टॉक

3. प्लैंक

अपने दोनों हाथ – पैर जमीन पर प्लैंक पोजीशन में रखें। इस तरह आप एक बेसिक प्लैंक परफॉर्म कर सकती हैं। जब आप हर रोज़ 5 मिनट के लिए इसे करते हुये अभ्यस्त हो जाएं, तो इसमें नए वेरिएशन भी एड कर सकती हैं।

4. माउंटेन क्लाइमबर्स

कल्पना कीजिए कि मंजिल ही पहाड़ है – इस अभ्यास के पीछे यही तर्क है! एक प्लैंक स्थिति से शुरू करें और अपने सामने अपने हाथों से फर्श की सीध में दौड़ें, किसी ऐसी चीज़ को पकड़ें जो आपको सही स्थिति बनाए रखने में मदद करे। काफी सरल लगता है लेकिन, यह उतना आसान नहीं है। यह व्यायाम आपकी हृदय गति को बढ़ाता है। इसे सबसे अच्छे व्यायामों में से एक माना जाता है।


5. बर्पीस

बर्पीज़ एक थकाऊ लग सकता है, लेकिन वजन कम करने की कोशिश कर रहे किसी व्यक्ति के लिए यह सबसे अच्छे व्यायामों में से एक है। यह आपके शरीर की सभी प्रमुख मांसपेशियों को इंगेज करता है और उन सभी पर काम करने में मदद करता है। यह न केवल अतिरिक्त वसा जलाने में मदद करता है, बल्कि यह हृदय रोगों के कम जोखिम, कोलेस्ट्रॉल के स्तर को प्रबंधित करने, मस्तिष्क के कार्य में सुधार और रक्त प्रवाह में सुधार, हृदय रोगों और मधुमेह के कम जोखिम सहित अन्य कार्डियो लाभ भी प्रदान करता है।

यह भी पढ़ें : साइड फैट ने खराब कर दिया है लुक, तो ये 5 एक्सरसाइज करेंगी इसे बर्न 

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