Back Exercises

dej dk O;k;ke dej dk O;k;ke dej dk O;k;ke dej dk O;k;ke

isfYod fVYV ,Dljlkbt+%& isfYod fVYV ,Dljlkbt+%& isfYod fVYV ,Dljlkbt+%& isfYod fVYV ,Dljlkbt+%&

• ihB ds cy ysV tk;saA ?kqVuksa dks eksM+ ysa] iSjksa dks t+ehu ij fVdk nsaA gkFkksa dks “kjhj ls lVkdj j[ksaA

• dej dk dqN fgLlk t+ehu ls yxk nsa ¼dwYgsa Åij dh vksj mBkdj½A

• 10 Lks 15 lsds.M rd ,sls gh jgsa] /khjs&/khjs bl le; dks 60 lsds.M rd c<k+;saA

Ikzksu yacj ,DlVsa’ku%&Ikzksu yacj ,DlVsa’ku%&Ikzksu yacj ,DlVsa’ku%&Ikzksu yacj ,DlVsa’ku%&

vkidh dej ds fupys fgLls esa f[kapok ykus ds fy,

• isV ds cy ysV tk;sa] lj dh lh/k esa vius nksuksa gkFk t+ehu ij fVdk;saA

• /khjs&/khjs vius dej ls Åij ds fgLls dks t+ehu ls Åij mBk;sa] gkFkksa dks lh/k djrs tk;saA ysfdu dwYgksa dks t+ehu ls fVdk;sa j[ksa] 10 lsds.M rd blh fLFkfr esa jgsa]

• gkFkksa dks <hyk NksM+dj] t+ehu ij igys okyh fLFkfr esa vk tk;saA

vkWYVjusV vkeZ&ySx ,DlVsa’kuvkWYVjusV vkeZ&ySx ,DlVsa’kuvkWYVjusV vkeZ&ySx ,DlVsa’kuvkWYVjusV vkeZ&ySx ,DlVsa’ku ,Dljlkbt+%& ,Dljlkbt+%& ,Dljlkbt+%& ,Dljlkbt+%&

• gkFkksa vkSj ?kqVuksa dks t+ehu ij j[kdj] psgjk t+ehu dh lh/k esa j[ksa] cka;k gkFk vkSj cka;k iSj Åij mBk, ] dej dks lh/k j[ksaA• 10 lsds.M rd blh fLFkfr esa jgsa] vc nka;k gkFk vkSj nka;k iSj Åij mBk;sa dej dks lh/kk j[ksaA• 10 lsds.M rd blh fLFkfr esa jgsaA

vkWYVjusV ySx ,DlVsa’ku%&vkWYVjusV ySx ,DlVsa’ku%&vkWYVjusV ySx ,DlVsa’ku%&vkWYVjusV ySx ,DlVsa’ku%&

• isV ds cy ysVdj] vius gkFkksa dks eksM+dj] BksM+h dks uhps j[k ysaA

• vc /khjs ls viuk ,d iSj Åij mBk;sa] cgqr T;+knk ugha] bls eksMs+ ugha] viuk isV okyk fgLlk t+ehu ij lh/k j[ksa] vc iSj /khjs&/khjs uhps yk;saA nwljs iSj ls Hkh ,slk djsaA

[kM+h fLFkfr esa gWefLVz~ax LVz~Sfpax%&[kM+h fLFkfr esa gWefLVz~ax LVz~Sfpax%&[kM+h fLFkfr esa gWefLVz~ax LVz~Sfpax%&[kM+h fLFkfr esa gWefLVz~ax LVz~Sfpax%&

• cka;k iSj est+@dqlhZ ij j[kdj] nak, iSj ij [kMs+ gks tk;saA

• /khjs&/khjs cka, iSj dks eksM+rs gq, gWefLVz~ax ¼?kqVus ds ihNs dh ul½ esa f[kapok iSnk djsaA

• 30 ls 45 lsds.M blh fLFkfr esa jgsaA • vc nwljs iSj ls Hkh ,slk gh djsaA