Qad Barhane ki Warzishain(5-13)

Warzish No 5:

sab se pahley farsh par bilkul sedha lait jain.phr apne hatho ko farsh par tika kr apne bazuoo k saharey jism ka agla hisa farsh se upar utha lain.is trah ap k pairo k nechey aur tango ka ghutno se upar ka hisa farsh par ho ga.gardan ko sedha rakhain aur lamba sans khenchain.phr pahley walo position main ajain.is trah ye amal bar bar dohrain.ye nehayat mufeed warzish hai.


Warzish no 6:

is warzish k lye apko bazar se makhsoos qism k spring khredna pre gaye.is springo k sath in k istemal ka triqa bhi darj ho ga.
warzish k lye ye nehayat mufeed hote hain.aur na sirf ap apne jism ko smart bna skte hain bal k apne qad main bhi izafa kr skte hain.in springo ki madad se mukhtalif triqo se warzish ki ja skti hi.ye zyadah mahngaye bhi nhi hote is lye ap ba asani inhain khreed skte hain.tasweer main warzish k triqe btaye gaye hai.


Warzish No 7:

is warzish k pahley marhaley main farsh par sedhe khre ho jain phr samney ki traf jhukain aur hatho ko pao k qareeb lain.jaisa k tasweer no.1 main dekhaya gya hai.dono pao k darmyan thora sa fasla ho aur ghutno ko thora sa mor lain.phr sedhe ho jain aur bar bar ye amal dohrain.
is warzish k dusrey marhaley main sedhe khre ho kr dain taang k ghutne ko thora sa agay nikal lain.baya bazu gardan k pehcey le jain.aur dain hath se bayan hath pakar lain.phr lamba sans khenchain aur jism ko akra kr rakh lain.sans kharij hone tak isi halat main rhain.ye amal kai martaba dohrain.


Warzish No 8:

is warzish k lye farsh par tangain phaila kr is trah beth jain k hath zameen ka sahar lye hue ho.phr bayan bazu utha kr dain bazu k sath rakh lain aur apne jism ko dain traf latka lain ta k jism ka sara wazan dono hatho aur dahni raan par prey.kohniyan bilkul sedhi honi chiye.is halat main 3 mint tak rhain ta k koolho aur pairo k patthey sakht ho jain.ab apne sir ko oncha utha kr dekhain ta k ap ko apne ghutno ki pusht nazar ane lge.phr kuch sus-ta kr bain janib jism ko mur khaiye aur ain isi triqe se dono hatho ko jism k bain janib kr k jism ko phailain.aik traf se dusri traf tak das se bees mint tak k wqfe main jism ko idher udher ghumate rhain.is warzish apko be had faidah hasil ho ga.

Warzish No 9:

is warzish k zarye ap apne muscles ko rawan bnaney main kamyab ho skte hain.is ka triqa kaar ye hai k ap dono hatho ko kursi ya maiz k sirey par rakh kr khrey ho jain.sir ko upar ki traf rakhain.jism ko kamar se agey ki traf jhuka hua ho.is position main bazu ghutne aur apni pusht bilkul sedhi rakhain.
upar ki position bar qraar rkhte hue sir ko nechey kejiye..aur phr utha de jiye.is amal ko 15 20 mint tak dohrane k bad susta lijye.

Warzish No 10:

is warzish ka triqa ye hai k dono pao k darmyan qadrey fasla rakhain aur khre ho jain.aur ap k dono hath gardan ki pusht par ho.is position ko bar-qrar rkhte hue ap apni kamar ko bain traf jhuka skte hain.aur isi trah se dain traf jhukye jitna k mumkin had tak ap jhuk skte hain.is k bad is trah se pichli traf ko jhukye.3 mint se le kr 5 dafa tak dohraye.

Warzish No 11:

pusht k bal farsh par lait jain.bazuo ko bahir dono traf phaila dain.aur bayan ghutna jhuka dain.is position ko bar-qrar rkhte hue jhuke hue dain ghutne wali taang ko upar jhan tak mumkin ho le ja kr hawa main aik ya 2 second tak isi halat main khra rahne ki koshish kran.ab dain taang ko mukhalif samt main koolho k mutawazi lahraiye.ap k kandhey zameen se na uthne pain.taang ko nechey kr lejiye.phr ye he warzish dain taang se kijiye.dono traf 5 se 10 martaba dohraye.ye nehayat faidah mand warzish hao.is se ap k qad main numaya izafa ho skta hai.

Warzish No 12:

ye warzihs khilari krte hain.is ka triqa ye hai k dono pao ko jor kr sedhe khre ho jain phr jhuk kr ghutno k pichli samt rano ko dono hatho se mazbooti se pakar lain.jaisa k tasweer main dekhaya gya hai.jism ko akra kr rakhai aur lambey lambey sans lain.5 se 10 mint tak is position main rhain.phr thori se dor lgain aur dubarah ye he warzish krian.

Warizsh No 13:

warzish par bilkul sedhey khre ho jain.muthyan bheench kr dono bazu upar uthain.phr dain taang ka ghutna mor kr pao ka panja bain taang k ghutne par tika dain.thora sa dain samt ko jhuk jain,jaisa k tasweer main dekhaya gya hai.is doran main jism ko akra rkhain.ye he amal dusri samt krain aur kam az kam 10 10 martaba dono samt ye amal dohrain.is se ap k qad main khatir khaw izafa ho ga.