सुबह उठकर कौन सी एक्सरसाइज़ करनी चाहिए?. सुबह उठकर kaun si exercise Karni चाहिए?., exercise

सुबह उठकर कौन सी एक्सरसाइज़ करनी चाहिए?. सुबह उठकर  kaun si exercise Karni चाहिए?.

Subah uthkar Maine kaun si exercise Karni chahie Uske Naam in hindi

Subah uthkar aapko kuch aasan vyayam karne chahie, jinhe aap apne swasth aur fitness ke liye anukool maante hai. Yahan kuch pramukh vyayam ke naam hindi mein diye gaye hai:

1. Surya Namaskar (सूर्य नमस्कार)

2. Vyayam (व्यायाम)

3. Jogging (जॉगिंग)

4. Pranayam (प्राणायाम)

1. Surya Namaskar (सूर्य नमस्कार)

 "Sun Salutation" or Surya Namaskar () ko angrezi mein bhi kaha jata hai. The surya ko pranam karne ke roop mein kiya jata hai, yeh ek prasiddh yogasana hai. Man, or pran ke liye bahut faydemand hai, Surya Namaskar. Sharir's urja badhti and kasrat hoti are both true.

The Surya Namaskar is followed by the nimnlikhit kadam:

1. Prarambhik sthiti: Khade ho jaaye, apne haath jodkar sthir ho jaye, and apni aankhein band karle (Starting Position). Saans lete rahe iss avastha mein.

2. Hasta Uttanasana, also known as the pose with raised arms: Saans lete hue haatho ko upar uthaye aur peeth ko pichhe ki aur tek de. I'm sorry, sir, but ek seedhe line mein hona chahiye peeth aur haath.

3. Padahastasana, also known as the Hand-to-Foot Pose: Saans chhodte hue sharir ko neeche jhukaye and an apne paon ko pakde. A sake of koshish kare ki jamin.

4. Ashwa Sanchalanasana: Saans lete hue, ek taang ko seedha peechhe ki aur badhaye aur doosri taang ko jameen par isht direction mein rakhe. Aapki jhuki hui taang ko seedhe rakhe; jabki dusri taang ka jamin se sambandh tut jaye.

5. Parvatasana (Mountain Pose): Saans chhodte hue, ghutno ko zameen par tek de, along with kamar ko upar ki, and in the direction of your choosing, uthaye. Haatho se chhoo na le, sir.

Ashtanga Namaskara: Saans lete hue, ghutno ko jameen par tek de, and saanpo ke saman let jaaye. Jameen par touch hone chahiye kandhe, haath, chhati, aur ghutne. Saans rok de aankhein seedhi rakhe.

Saans chhodte hue, sarvshreshth asan hai. 7. Bhujangasana (Cobra Pose). Asharir ke upari bhaag ko upar uthaye aur prambh mein haatho ko jameen par rakhe. Straight kare and dheere se sir ko peeche ki aur tek de, Jhuke Huye Haatho.

8. Parvatasana, also known as the Mountain Pose: Saans lete hue, wapas isht direction mein ghutno ko zameen par tek de and kamar ko upar ki aur uthaye. Sir, my heart is with you.

9. Ashwa Sanchalanasana, also known as the equestrian pose, is performed as follows: Saans chhodte hue, ek taang ko seedhe peechhe ki aur badhaye aur doosri taang ko jameen par isht direction mein rakhe. Jabki dusri taang ka jamin se sambandh tut jaye, aapki jhuki hui taang ko seedhe rakhe.

10. Padahastasana, also known as the Hand-to-Foot Pose: Saans lete hue, sharir ko neeche jhukaye, and an apne paon ko pakde. Jamin ko chhoo sake, koshish kare.

11. Hasta Uttanasana: Saans chhodte hue, haatho ko upar uthaye, and peeth ko pichhe ki, aur tek de. I'm sorry, sir, but ek seedhe line mein hona chahiye peeth aur haath.

Prarambhik sthiti: Saans lete hue, shuru ki sthiti mein wapas aa jaaye. Aankhein band karle aur haatho ko jodkar sthir ho jaye.

Yes, the poor cyclist performs the Surya Namaskar. Apna vyayam shuru kar sakte hai isse rojana kuch repeats karte hue. Surya Namaskar encourages flexibility, endurance, and strength in the practitioner. Sahi pranayam ke saath saath sharir ko puri tarah se active kar deta hai, yeh aapke man ko shaant karta hai.

2. Vyayam (व्यायाम)

When asked about the status of the Sharirik Gatividhiyon, Vyayam () replied in Hindi. Alag-alag prakar ke kasrat ko refer karta hai, Vyayam, swasth aur fitness ko badhane aur surakshit rakhne ke liye. When put together, Vyayam, Sharirik, and Mansik Swasthya make Mahatvapurna.

1. Vyayam sharir ko majboot aur tandurust rakhta hai is the first virtue.

2. Dil se judi bimariyon ka khatra kam ho jata hai aur isse dil ki sehat sudharti hai.

3. Aapko din bhar active rakhne me madad karta hai. Vyayam se badhti hue stamina aur urja.

4. Motapa kam karne me madad karta hai and Yeh Vajan ko kam karne me sahayak hota hai.

5. Saans tantra ko sudharta hai, maanspeshiyan, haddiyan, aur vyayam aapke hriday.

6. Stress and mansik tanav are both present. Dimag ko shant, tajagi, and khushnuma banata hai, Vyayam.

7. Nindrom ke saath ladne me bhi madad karta hai. Vyayam neend aur pratibandhit rahe huye.

8. Yeh prraksha pranali ko majboot banata hai and ladne ki shamta ko badhata hai.

9. Sankraman se bachata hai aur vyayam aapke immunity ko badhata hai.

10. Isse pratirodhak shamta badhti hai and aapko sawath rahne me madad milti hai.

Yoga, asanas, vyayam ke saath vyayam machines ka upyog karna, swimming, cycling, badminton, football, etc. are all examples of vyayam ke alag-alag prakar hai. Anusar kisi bhi prakar ke vyayam ko chun sakte hai aap apne swasth aur ruchi ke. Iske fayde milte hai Vyayam ko niyamit roop se aur sahi tarah se karne se hi.

A physiotherapist or doctor as well as a vyayam expert are available, and Dhyan Rahe has Vyayam Shuru Karne Se Pahle. In addition, aapke sharir ki sthiti ke anusar sahi vyayam chunne me madad kar sakte hai. Ve aapko sahi tarike se vyayam karne.

3. Jogging (जॉगिंग)

Running (jogging) is a term used to describe a variety of activities. यह एक आरामदायक धावन क्रिया है, जिसमें धीरे-धीरे दौड़ते हुए धीरे-धीरे आगे बढ़ते हैं। यह एक साधारण, सस्ता और सुलभ तरीका है जिससे आप आपके शरीर को सक्रिय रख सकते हैं और कई स्वास्थ्य लाभ प्राप्त कर सकते हैं।

जॉगिंग के कुछ महत्वपूर्ण लाभ शामिल हैं:

1. हृदय के लिए लाभदायक: जॉगिंग करने से हृदय की क्षमता बढ़ती है, रक्त प्रवाह सुधारता है और हृदय संबंधी बीमारियों का जोखिम कम होता है।

2. वजन नियंत्रण: जॉगिंग एक उच्च इंटेंसिटी कार्यक्रम होता है, जिससे कैलोरी जलने की दर बढ़ती है और वजन घटने में मदद मिलती है।

 3. स्वस्थ रहने की क्षमता: यह आपके शरीर को ऊर्जा और ताजगी प्रदान करता है, जिससे आप स्वस्थ और सक्रिय रह सकते हैं। 

4. मस्तिष्क स्वास्थ्य: जॉगिंग करने से आपका मस्तिष्क सक्रिय होता है, मानसिक तनाव कम होता है, और चिंता और तनाव का सामना करने की क्षमता में सुधार होती है।

5. शरीर की मजबूती: जॉगिंग करने से आपके पैर, जांघ, कमर, पेट, हृदय, और पसलियों की मजबूती में सुधार होती है।

Running is a common and efficient activity. It is a low-impact aerobic exercise that involves slow, steady running. It is an easy, inexpensive, and practical way to keep your body active and has several health advantages.

Among the many advantages of jogging are;

1. Cardiovascular Health: Jogging increases blood flow, strengthens the heart, and lowers the risk of cardiovascular disorders.

Jogging is a high-intensity exercise that improves calorie burning and helps with weight loss.

3. Fitness Maintenance: It gives your body energy and vigour, keeping you active and in shape.

4. Mental Health: Jogging increases brain activity, lowers mental tension, and enhances one's capacity to handle anxiety and stress.

5. Builds Muscle: Jogging builds muscle in your legs, thighs, waist, belly, and heart.

It's crucial to begin jogging at a comfortable rate and gradually build up your distance and speed. Prior to and after your run, remember to warm up. Before beginning any new exercise programme, it is advisable to speak with a healthcare provider, especially if you have any underlying medical issues.

4. Pranayam (प्राणायाम)

The Sanskrit word "pranayam" () combines the terms "prana," which means "life force" or "vital energy," and "ayama," which means "expansion" or "extension." In order to achieve a balance between the body and the mind, a technique known as pranayam is used. It is a crucial component of traditional yoga and offers a host of advantages for overall wellbeing.

A variety of breathing exercises known as pranayam are used to purify, awaken, and circulate the body's prana, or life force, within it. These common pranayama exercises are listed below:

The first one is Anulom Vilom Pranayam ( ): It is also referred to as alternate nostril breathing and entails breathing in through one nostril while tightly closing the other and expelling through the other.

2. Kapalabhati Pranayam (): This vigorous exhalation technique stimulates the body's energy and helps to clear the respiratory system.

3. Bhramari Pranayam (): This breathing technique involves creating a buzzing or humming noise while exhaling, which calms the nervous system and the psyche.

4. Sheetali Pranayam and Sheetkari Pranayam: These breathing exercises call for inhaling via the lips or a tongue-curled position and expelling through the nostrils. On the body, they have a cooling and calming effect.

Advantages of pranayam

1. Stress management: By stimulating the parasympathetic nerve system, pranayam aids in calming the mind, lowering anxiety, and controlling stress.

2. Better respiratory health: Pranayam practises increase lung capacity, boost oxygen intake, and encourage better breathing habits.

3. Enhanced energy levels: By maximising the flow of prana, pranayam revitalises the body, boosts energy levels, and fosters a sense of vigour.

4. Mental clarity: Regular pranayam practise improves mental clarity, attention, and focus, which in turn helps cognitive performance.

5. Detoxification: Pranayam helps the body rid itself of impurities and cleans the energy pathways, which encourages total detoxification.

6. Stabilising emotions: Pranayam practises assist in emotional regulation, mood stabilisation, and emotional wellbeing.

It is crucial to learn pranayama techniques from a yoga guru or instructor with the necessary training since they can show you how to use them appropriately and securely.

   Part. 1