Zyada tar log apni asli height se chote lagte hain. Genes ki wajah se nahi. Baithne ke tareeke ki wajah se.
Ghanton tak desk ya study table par jhuk kar baithne se kaandhe aage aa jate hain aur reedh ki haddi dab jaati hai. Is tarah aap apni khadi height ka 2 se 5 centimetre kho dete hain. Achhi baat ye hai — wo height gayi nahi hai. Bas mudi hui hai. Aur usko kholna aapke haath mein hai.
Yahan paanch exercise hain jo ye kaam karti hain, aur saath mein saaf jawab ki ye kya kar sakti hain aur kya nahi.
1. Dead Hang (Sirf Latakna)
Ye sabse aasan hai, aur wahi jise log sabse zyada skip karte hain.
Sar ke upar ek bar pakdein. Haath seedhe chhod dein. Pair zameen se uthne dein. Ab baaki sab dheela chhod dein — kaandhe, kamar, kulhe. Bas latak jaayein.
Aapki reedh ki haddi ke har do haddiyon ke beech ek naram disc hoti hai. Din bhar baithne aur khade rehne se in discs ka paani nichud jaata hai. Jab aap latakte hain to gravity ulti disha mein kheenchti hai aur wo discs wapas khul jaati hain. Isi wajah se aap subah raat ke mukable thode lambe hote hain.
10 second se shuru karein. 30 second tak le jaayein. Teen baar karein. Bas.
Agar grip pehle jawab de de to ye normal hai. Grip jaldi majboot ho jaata hai.
2. Cat-Cow
Haathon aur ghutnon par aa jaayein. Pet ko zameen ki taraf jhukayein aur thodi uthayein. Ye cow hai. Phir kamar ko chhat ki taraf gol karein aur thodi andar dabayein. Ye cat hai.
Dono ke beech dheere dheere move karein. Gol karte waqt saans chhodein. Jhukte waqt saans bharein.
Isse reedh ki haddi ka har jod ek ek karke jaag jaata hai. Akadi hui kamar din bhar ek hi shape mein rehti hai. Ye usko wapas hilna sikhati hai.
Das dheeme round, subah ya raat.
3. Cobra Stretch (Bhujangasana)
Pet ke bal let jaayein. Hatheliyan kaandhon ke neeche zameen par rakhein. Seena upar uthayein aur saamne dekhein. Kulhe zameen par rakhein.
Hum sab poora din aage jhuke rehte hain. Ye aapko ulti disha mein jhukati hai. Seene ka aage ka hissa aur kulhon ka aage ka hissa khulta hai — yahi do jagah hain jo aapko jhukav mein kheenchti hain.
15 second hold karein. Teen baar. Agar kamar ke neeche khinchav ho to kam upar uthein.
4. Hip Flexor Lunge
Ek ghutne par baithein. Dusra pair saamne zameen par flat rakhein. Ab kulhon ko halke se aage push karein jab tak peeche wali jaangh ke aage khinchav mehsoos na ho.
Ye exercise logon ko chaunka deti hai. Baithne se kulhon ke aage ki muscles chhoti ho jaati hain. Chhoti hip muscles pelvis ko aage jhuka deti hain, jisse kamar ka curve badhta hai aur poora dhancha neeche baith jaata hai. Inko dheela karein aur aap bina koshish ke seedhe khade hone lagenge.
Har taraf 20 second. Do round dono taraf.
5. Wall Angel
Deewar se peeth laga kar khade ho jaayein. Ediyan, kulhe, upar ki peeth aur sar — sab deewar se chipke hone chahiye. Haathon ko goalpost ki tarah upar karein, haathon ki peeth deewar se lagi ho. Ab dheere dheere haathon ko upar neeche slide karein.
Poore waqt haath deewar se lage rehne chahiye. Shuru mein zyada tar log ye nahi kar paate. Aur yahi iska maksad hai — ye dikhata hai ki aapke kaandhe kitna aage khisak gaye hain.
Das dheeme slide. Ho sake to roz.
Ye exercise sach mein kya karti hain
Ab saaf baat, kyunki internet par is topic par bahut galat cheezein likhi hui hain.
Ye exercise aapki haddiyan lambi nahi karengi. Lambi haddiyan apne dono siron ke paas naram zone se badhti hain, jinko growth plates kehte hain. Late teens mein kabhi ye zone band ho kar sakht ho jaate hain. Uske baad koi exercise, koi stretch aur koi machine haddi ki lambai nahi badha sakti. Jo aapse kuch aur kehta hai, wo kuch bech raha hai.
Lekin jo ye exercise karti hain wo asli hai. Ye aapko apni actual poori height par khada karti hain, mudi hui version par nahi. Zyada tar logon ke liye ye 2 se 5 centimetre hota hai. Aap bade nahi hue. Aapne chota hona band kar diya. Measuring tape par dono ek jaise dikhte hain.
Jo bachche aur teenager abhi badh rahe hain, unke liye movement ka matlab alag hai. Badhte shareer ko theek se develop hone ke liye neend, achha khana aur roz ki physical activity chahiye. Latakna, chadhna aur khelna — sab uska hissa hai. Ismein se kuch bhi bachche ko uski genetic height se aage nahi le jaata, lekin jo bachcha theek se sota nahi, theek khata nahi aur hilta dulta nahi, wo apni poori height tak pahunch bhi nahi paata. To activity mayne rakhti hai. Bas us jaadui tareeke se nahi jo internet promise karta hai.
Ise din mein kaise fit karein
Aapko deewar par chart lagane ki zarurat nahi. Paanch minute ki zarurat hai.
- Subah: ek dead hang, das cat-cow.
- Padhai ya kaam ke beech: khade ho kar ek wall angel set. Har ghante ke aas paas.
- Raat: cobra aur hip flexor lunge.
Ek aisi jagah chunein jahan se aap waise bhi guzarte hain. Darwaza sahi jagah hai, kyunki wahan laga bar har baar guzarte waqt aapki nazar mein aata hai, aur jo bar dikhta hai wo istemal hota hai. Aadatein isi baat par bantee ya tootti hain — dikhti hain ya nahi.
Do choti cheezein jo exercise se zyada mayne rakhti hain
Neend. Lete waqt aapki spinal discs paani se wapas bharti hain. Kam neend ka matlab kam bharav. Agar aap paanchon exercise kar rahe hain aur paanch ghante so rahe hain, to problem neend hai.
Baithne ka tareeka. Paanch minute ka stretch das ghante ke jhukav ko theek nahi karega. Screen ko aankhon ki height par laayein. Pair flat rakhein. Kursi mein peeche tak baithein, aage ke kinare par nahi. Exercise madad karti hai. Theek baithna zyada madad karta hai.
Chaar hafte dein
Abhi apni height naapein. Ek hi time par, peeth deewar se lagi, joote utaar kar. Phir chaar hafte baad dobara naapein.
Jo log ise roz karte hain unmein se zyada tar 1 se 3 centimetre dekhte hain. Kuch zyada dekhte hain, kyunki wo shuru mein zyada jhuk rahe the. Number se pehle aapko kamar ka dard kam hote hue dikhega.
Ye koi trick nahi hai. Ye bas aapki apni height hai, jo aapko wapas mil rahi hai.
