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,Dljlkbt ¼O;k;ke½

Stretching & Strengthening. ,Dljlkbt ¼O;k;ke½. O;k;ke fuEu izdkj ls fd;s tkrs gS % lkekU; O;k;ke % Hkze.k ¼rst xfr ls pyuk½] lkbZfdy pykuk vFkok lh/ks ysV dj pyuk lkbZfdy dh Hkkfra iSjks dks pykuk] rSjukA fo'ks"k O;k;ke ¼fuf'pr O;k;ke½

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,Dljlkbt ¼O;k;ke½

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  1. Stretching & Strengthening ,Dljlkbt ¼O;k;ke½ O;k;ke fuEu izdkj ls fd;s tkrs gS % lkekU; O;k;ke % Hkze.k ¼rst xfr ls pyuk½] lkbZfdy pykuk vFkok lh/ks ysV dj pyuk lkbZfdy dh Hkkfra iSjks dks pykuk] rSjukA fo'ks"k O;k;ke ¼fuf'pr O;k;ke½ fdlh fo'ks"k vax ij ncko ,oa [khpkoa ;qDr ,DljlkbZt] 'kfDrnk;d] LQwfrZnk;d o cynk;d dr SKG / AAY / JRA /08

  2. Stretching & Strengthening ,Dljlkbt ¼O;k;ke½ ncko ,oa [khpkao;qDr ,Dljlkbt % ,DljlkbZt ua- 1&5 'kfDr nk;d o LQwfrZnk;d ,DljlkbZt % ,DljlkbZt ua- 6&10 le; % 20 ls 30 feuV otu % c<+us dks jksdukA dr SKG / AAY / JRA /08

  3. Stretching & Strengthening O;k;ke % O;k;ke dSls djs\ • izR;sd ,DljlkbZt 'kq: esa ik¡p&ik¡p ckj djsA • vkaf'kd ykHk ¼FkksM+k Qk;nk½ gksus ij f?kjs&f?kjs izR;sd ,DljlkbZt dks 10&10 ckj djsA • dej nnZ esa ftl ,DljlkbZt ls vkjke feys tks ,Dljlkbt djs ;fn dej nnZ esa Qk;nk u gksus ij u djsA • izR;sd ,DljlkbZt dej nnZ vkSj nnZ esa Qk;nk igq¡pkrh gSA lh/ks ysV dj ,d vkSj nksuks iSj eksM+ dj djus okyh ,DljlkbZt Qk;nk djrh gSA vius LokLF;dehZ ls lykg ysdj djsA dr SKG / AAY / JRA /08

  4. Stretching & Strengthening O;k;ke % isMw dk Hkkx vFkok ofLr Hkkx ihB ds cy lh/ks ysV tk;s] vius nksuks ?kqVuksa dks eksM+ dj iSj lh/kk j[ks nksuks gkFkksa dks lh/kk cxy esa j[ks 'okla lkekU; j[ksA furEc vkSj isV isMw dh ekal isf'k;ksa dks dM+k djs rkfd ihB dk Hkkx likV gks tk;s furEcj mij dks eqM+ tk;sA ihB ds fupys Hkkx dks Q'kZ ls Åij mBkdj furEc dks uhps dh vkSj eksMs 10 lSd.M jksdus ds ckn foJke djsA dr SKG / AAY / JRA /08

  5. Stretching & Strengthening O;k;ke% ?kqVus dks Nkrh ls yxkuk ihB ds cy lh/ks ysV tk;s nk;sa iSj dks ?kqVus ls eksM+dj nksuks gkFkksa dh fxzi cukdj ?kqVus dks idM+dj Nkrh ls yxkdj 5 lSd.M rd jksds /khjs&/khjs iSj dks lh/kk tehu ij j[ksA /;ku j[ks nqljk lh/kk jgsA cny dj nqljs iSj ls blh rjg djsA ,d ,d iSj ls 5&5 okj djsA blds ckn nksusk iSjks dks ,d lkFk eksM+ dj ?kqVuksa dks Nkrh rd ys tkdj jksds 5 lSd.M 5 ckj djsA dr SKG / AAY / JRA /08

  6. Stretching & Strengthening O;k;ke % dej dks ?kqekuk lh/ks ysV dj nksusk gkFkksa dks cxy esa lh/kk da/kksa dh lh/k esa j[ks vc dej vkSj nksuksa ?kqVuksa dks nkbZ rjQ ?kqek,sa djs jksds 5 lSd.M] cny dj nqljh rjQ ?kqek dj 5 lSd.M jksds 5&5 ckj djsA dr SKG / AAY / JRA /08

  7. Stretching & Strengthening O;k;ke % ihB dk iwy cukuk isV ds cy ysV tk;s vc nksuks gkFkksa dks da/kks ds uhps j[kdj Nkrh dks Åij mBk;sa vkSj nksuks iSj eksM dj ?kqVuksa ij dej Åij mBk;sa] vc nksuks gkFk vkSj ?kqVuksa ij 'kjhj Åij mBk;sa iwy dh rjg cuk;sa vkSj xnZu uhps >qdkdj iwjh ihB Åij dh vkSj mBk;sa 5 lSd.M jksds mlds ckn iqjh jh< uhps dh rjQ >qdk dj jksds ] 5 lSd.M rd 5&5 ckj djsA dr SKG / AAY / JRA /08

  8. Stretching & Strengthening O;k;ke % cxy esa >qdkuk ¼eksM+dj½ lh/ks [kM+s gks tk;s iSjks 1-5 QhV dk Qklyk j[ks nksuks gkFk tka?kksa ds lkFk cxy esa j[ks xnZu] da/kks dej ls cxy esa >qdk dj 5 lSd.M jksds cny dj nqljh rjQ djs o 5&5 ckj djsA dr SKG / AAY / JRA /08

  9. Stretching & Strengthening O;k;ke % czht ¼iqy½ • lh/ks ysV tk;s iSjks dks ?kqVus ls eksM+ dj lh/kk j[ks] isV] dej dks Åij dh vkSj mBkdj 5 lSd.M jksdsA 5 & 5 ckj djsA dr SKG / AAY / JRA /08

  10. Stretching & Strengthening O;k;ke % iSj Åij lh/ks [kMs+ gks tk;s psgjk LVsi LVwy dh rjQ LVwy ls 15&20 ls-eh- nwj [kMs+ gks tk;sA vc ck;sa iSj dks mBk dj LVwy ij j[ksA blds ckn nk;sa dks Åij j[ksA /khjs&/khjs okil nk;sa iSj ls uhps vk;saA uksV % furEc ,oa ?kqVus esa nnZ gksus ij lykg ysus ds ckn djsA dr SKG / AAY / JRA /08

  11. Stretching & Strengthening O;k;ke % vk/ks fgLls dks Åij mBkuk lh/ks ysV tk;s nksuksa ?kqVuksa dks eksM+ dj lh/kk j[ks nksuksa gkFkks dks ta?kkvksa ij j[ksA xnZu eksM dj BwM~Mh dks Nkrh ls yxkdj flj da/ks Åij mBk;sA 'kq:esa 2 lSd.M jksds o 5 ckj djsA dr SKG / AAY / JRA /08

  12. Stretching & Strengthening O;k;ke % ?kqekrs gq,s mBuk lh/ks ysV iSj ?kqVuk ls eksM+ dj lh/kk j[ks nksuks gkFkksa dks ta?kkvksa ij j[ks BwM~Mh dks Nkrh ls yxk dj dej ls Åij okys fgLls dks ?kwekdj Åij ÅBk;s cny dj 5 ckj djsA dr SKG / AAY / JRA /08

  13. Stretching & Strengthening ,DljlkbZt ds ckn Hkki Luku ;k lksuk Luku ;k xeZ LukuA dr SKG / AAY / JRA /08

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