Skip to main content

After workout streches & Cool-downs

 

Workout Ke Baad Karein Ye Best Cool Down Stretches

​Workout khatam karne ke turant baad sharir ko thanda karna (Cool Down) bahut zaroori hai. Isse aapki heart rate normal hoti hai aur muscles ko jaldi recover hone me help milti hai.

​Workout Ke Baad Stretching Ke Fayde:

  • ​Muscle Soreness Kam Hoti Hai: Agle din hone wale dard aur akdan se bachaata hai.
  • ​Lactic Acid Release: Muscles mein jama hua waste bahar nikalne mein madad milti hai.
  • ​Relaxation: Workout ke stress ke baad dimag aur sharir shant hota hai.
  • ​Flexibility: Garam muscles ko stretch karna zyada asaan aur faydemand hota hai.

​Beginners Ke Liye 7 Effective Cool Down Stretches

​In stretches ko kam se kam 30 seconds tak hold karein (warm-up se thoda zyada):

  1. ​Cobra Stretch (Abs & Back): Pet ke bal let kar hatho se upper body ko upar uthayein. Isse aapke core aur lower back ko sukoon milta hai.
  2. ​Child’s Pose (Full Body Relax): Ghutno ke bal baith kar aage jhukein aur hatho ko farsh par faila dein. Ye puri peeth aur kandho ko relax karta hai.
  3. ​Hamstring Stretch (Legs): Zameen par baith kar ek pair seedha rakhein aur use chhune ki koshish karein. Dusre pair ko mod kar rakhein.
  4. ​Butterfly Stretch (Hips): Baith kar dono pairo ke talwo (soles) ko milayein aur ghutno ko upar-niche karein. Isse hips ki tightness door hoti hai.
  5. ​Triceps Stretch (Arms): Ek hath ko peeche le jayein aur dusre hath se elbow ko halke se dabayein. Ye arms ke workout ke baad best hai.
  6. ​Knee to Chest (Lower Back): Peeth ke bal let kar apne ghutno ko pakad kar chhati tak layein. Lower back ke dard ke liye yeh jaadu jaisa kaam karta hai.
  7. ​Cross-Body Shoulder Stretch: Ek hath ko apne seene ke saamne rakhein aur dusre hath se use halka sa kheechein.
Labels:

Comments

Post a Comment

Popular posts from this blog

Ultimate 6-Day Beginner to Intermediate Workout Plan

  Ultimate 6-Day Beginner to Intermediate Workout Plan ​Agar aap apne fitness safar ki shuruat kar rahe hain ya ek structured routine dhund rahe hain, toh ye 6-Day Split aapke liye perfect hai. Isme har muscle group ko target kiya gaya hai taaki balanced growth mile. ​💡 Workout Shuru Karne Se Pehle: ​ Warm-up : Har din 5-10 min warm-up stretches ( Neck circles , Arm circles ) zaroor karein. ​ Rest: Sets ke beech mein 45-60 seconds ka rest lein. ​ Hydration : Workout ke dauran thoda-thoda pani peete rahein. ​Monday: Chest Day  ​ Push-ups  : 4 Sets x 10 Reps ​ Flat Bench Press  : 4 Sets x 10 Reps  ​ Decline Dumbbell Press : 4 Sets x 10 Reps  ​ Incline Barbell Bench Press : 4 Sets x 10 Reps  ​ Pec-Dec / Machine Fly  : 4 Sets x 10 Reps ​Tuesday: Back Day  ​ Lat Pulldowns  : 4 Sets x 10 Reps ​ Reverse Grip Latpulldowns : 4 Sets x 10 Reps ​ V-bar Lat Pulldown : 4 Sets x 10 Reps ​ Seated Cable Rows : 4 S...
Post a Comment
Read more

Before Workout Stretches & Warm-ups

  Workout Se Pehle Karein Basic Stretches ​Har workout ki shuruat sahi warming up se honi chahiye. Stretches karne se aapki muscles taiyaar ho jati hain aur chot (injury) lagne ka khatra kam ho jata hai. ​Workout Se Pehle Stretching Ke Fayde: ​ Flexibility Badhti Hai: Sharir khul jata hai aur movements asaan ho jati hain. ​ Blood Flow Sudharta Hai: Muscles tak zyada oxygen pahunchti hai. ​ Injury Se Bachao : Muscles mein kheenchaav ya moch aane ke chances kam ho jate hain. ​ Behtar Performance: Aap gym ya exercise mein zyada energy mehsoos karte hain. ​Beginners Ke Liye 8 Simple Stretches ​In sabhi stretches ko 15-20 seconds tak hold karein: ​ Neck Circles : Gardan ko dhire-dhire ghol ghumayein. Ye gardan ki akdan door karta hai. ​ Arm Circles : Dono hatho ko seedha karke gol ghumayein (clock-wise aur anti-clockwise). Shoulder warmup ke liye best hai. ​ Shoulder Shrugs : Kandho ko upar kaan tak le jayein aur fir niche chhod dein. ​ Torso Twist : Khade hokar...
Post a Comment
Read more