7/29/2019 Back exercises in Hindi

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Back Exercises

dej dk O;k;kedej dk O;k;kedej dk O;k;kedej 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 gkFkksadks kjhj ls lVkdj j[ksaA

dej dk dqN fgLlk t+ehu ls yxk nsadwYgsa ij dh vksj mBkdjA

10 Lk s 15 lsds.M rd ,sls gh jgsa]/khjs&/khjs bl le; dks 60 lsds.M rd

c

7/29/2019 Back exercises in Hindi

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vkWYVjusV vkeZ&ySx ,DlVsakuvkWYVjusV vkeZ&ySx ,DlVsakuvkWYVjusV vkeZ&ySx ,DlVsakuvkWYVjusV vkeZ&ySx ,DlVsaku,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 ij mBk, ]dej dks lh/k j[ksaA 10 lsds.M rd blh fLFkfr esa

jgsa] vc nka;k gkFk vkSj nka;k iSj ijmBk;sa dej dks lh/kk j[ksaA 10 lsds.M rd blh fLFkfr esa

jgsaA

vkWYVjusV ySx ,DlVsaku%&vkWYVjusV ySx ,DlVsaku%&vkWYVjusV ySx ,DlVsaku%&vkWYVjusV ySx ,DlVsaku%&

isV ds cy ysVdj] vius gkFkksa dks

eksM+dj] BksM+h dks uhps j[k ysaA vc /khjs ls viuk ,d iSj ijmBk;sa] cgqr T;+knk ugha] bls eksMs+ugha] viuk isV okyk fgLlk t+ehuij lh/k j[ksa] vc iSj /khjs&/khjs uhpsyk;saA nwljs iSj ls Hkh ,slk djsaA

7/29/2019 Back exercises in Hindi

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[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 ?kqVus ds ihNs dh ul esaf[kapok iSnk djsaA

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