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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:

  1. ​Neck Circles: Gardan ko dhire-dhire ghol ghumayein. Ye gardan ki akdan door karta hai.
  2. ​Arm Circles: Dono hatho ko seedha karke gol ghumayein (clock-wise aur anti-clockwise). Shoulder warmup ke liye best hai.
  3. ​Shoulder Shrugs: Kandho ko upar kaan tak le jayein aur fir niche chhod dein.
  4. ​Torso Twist: Khade hokar apni kamar ko daayein aur baayein (left and right) ghumaayein.
  5. ​Forward Fold: Seedhe khade hokar niche jhukein aur apne pairo ko chhune ki koshish karein. Isse hamstrings khulti hain.
  6. ​Quadriceps Stretch: Ek pair par khade hokar dusre pair ko piche se pakdein aur hips ki taraf kheechein.
  7. ​Cat-Cow Stretch: Ghutno ke bal baith kar kamar ko upar aur niche karein. Ye back pain ke liye bahut accha hai.
  8. ​Side Lunge Stretch: Ek pair ko side mein failayein aur dusre ghutne ko halke se modein taaki thighs mein kheenchaav mehsoos ho.
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