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Comprehensive Guide to Fitness and Health Strategies

This detailed guide offers an in-depth look at various physical fitness strategies and health-related practices. Covering topics such as morning walks, strength training, and nutritional tips, the guide provides actionable insights to enhance your wellness journey. Each section emphasizes practical advice that can easily fit into your daily routine, addressing different fitness levels and goals. Discover effective ways to stay motivated, track your progress, and make informed choices for a healthier lifestyle.

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Comprehensive Guide to Fitness and Health Strategies

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  1. AA rRlforqoZjs.;e~ AA eaxydkeuk **rPpNqnsZofgra iqjLrkPNqdzeqPpjrA i’;se ‘kjn% ‘kra] those ‘kjn% ‘kr Xoa Jq.kq;ke ‘kjn% ‘kra] izczoke ‘kjn% ‘krenhuk% L;ke ‘kjn% ‘kra] Hkw;’p ‘kjn% ‘krkr~AA** ;tqosZn 36@24

  2. vf[kyfo’oxk;=h ifjokj ;qokizdks”Btcyiqj dh fouezizLrqfr lkFkZd ,oavkuUne; o`)koLFkk

  3. vk;qosZndsvuqlkj o`)koLFkk 100 o”kZ rd & ;qokoLFkk 100&120 o”kZ & o`)koLFkk 120 o”kZdsi’pkr~ & tjkoLFkk

  4. o`) dkSu \ 80 & 90 o”kZesaHkhtokuksatSlhmeax o mRlkgls ‘ks”k {kerkvksadklnqi;ksx djusaokys ;k 30 & 40 o”kZesaFkds] vkstghu] mRlkgghu] nhu&nq[khvkSjgj le; fujk’kkesaMwcs \

  5. o.kkZJeO;oLFkkvuqlkj thou dk le; foHkktu 1-czEgp;Z & 25 o”kZ rd 2-x`gLFk & 25 ls 50 o”kZ rd 3-okuizLFk & 50 ls 75 o”kZ rd 4-lU;kl & 75 o”kZlsvf/kd

  6. o`)tuksadkoxhZdj.k 1-vkn’kZ 2-izsjd 3- fopkj.kh; 4-leL;k 5-laosnukdka{kh 6-vkfFZkdfLFkfrvuqlkj

  7. vkn’kZ ftudsru & euLoLFkgSa tSls & egkRek xka/kh Jh enueksgu ekyoh; vkpk;Z fouksck Hkkos Jh dY;k.knso th

  8. izsjd ftudseuLoLFk] fdUrqruvLoLFkgSa tSls & Lokeh jked`”.k nso

  9. fopkj.kh; ftudsrugSLoLFk] ijeuvLoLFk • LokZf/kd la[;k gS • vlarq”V] nks”k n’kZu] vlhfer bPNk,Wa & • dkeuk,W] LokFkZ vkSj yksHk] izR;sd ls lsok • dh pkg] dq<+rs & [khtrs nq[kh jguk vkSj • nq[k nsukA

  10. leL;k ftuds ru & eu nksuksalsvLoLFk • ifjokj & lekt ds fy, fodV leL;k • ‘kkjhfjd nqcZyrk dk nks”k nwljksa dks nsuk • fof{kIr tSlh voLFkk • udkjkRed fparu

  11. laosnukdka{kh vR;f/kdttZjvkSjvlgk; • jksx ds dkj.k • ‘kkjhfjd fod`fr ds dkj.k • nq?kZVuko’k

  12. vkfFkZdfLFkfrvuqlkj • dksbZ leL;k ugha & Ik;kZIr /ku • vko’;drk ls vf/kd /ku • vHkkoxzLr

  13. ** o`)koLFkkrks thou dkuouhrgSA blsvfHk’kki u le>saAtkschrx;k rkschrx;k ‘ks”kdslnqi;ksxlscgqr dqNfd;ktkldrkgSA** & ia- Jhjke ‘kekZvkpk;Z

  14. **o`)koLFkk** dh leL;k,WvkSj iwT;ojdslkek/kku 1- ‘kkjhfjd jksx @Physical fitness • lek/kkudslw= %& • mfprvkgkjfogkj • fu;ferfnup;kZ • gYds ;ksx & ioueqDrkluizk.kk;ke • xk;=h ea= ti & lw;Z /;ku • izkr% Hkze.k(Morning walk) • tokjsdkjl ,oavadqfjrvUulsou • lqikP; lkfRodHkkstu

  15. 2- ,dkdhiu lek/kkudslw= %& • vuqHko ds vgadkj dks R;kxsaA • NksVs & eksVs x`g dk;ksZa esa gkFk cVk,saA • lykg nsus ds mrkoysiu ij fu;a=.k j[ksaA • fujFkZd ckrksa ds c[kku ls cpsaA • [kkyh fnekx ‘kSrku dk ?kj vr% **O;Lr jgsa eLr • jgsa**A • vius ;ksX; lsok & Kku nku dk dk;Z pqusaA

  16. fd;stkldusaokyslsokdk;Z • cky laLdkj ‘kkyk dk lapkyu • lRlax & Lok/;k; e.My pyk,sa • >ksyk iqLrdky; pyk,sa • f’k{kk nku izkS<+ vkSj dkedkth fo|ky; • pyk,asA • jpukRed izdks”B esa le;nku gsrq Lokxr • gSA

  17. 3- vis{kk ,oa mis{kk dk }Un • lUrkuls vis{kk,Wa & cq<+kisdklgkjk • lUrkudkO;Lr thou • pkgdjHkh le; u fudkyikuk • cM+kas dh ftn lek/kkudslw= %& • le;kuqdwy vius dks cnysa A • le; ,oa O;Lr thou dh etcwjh le>saA • fuHkZjrk de j[ksaA • uUgsa & eqUgksa ds fiz; vkn’kZ cusaA

  18. 4- izrkM+uk dkj.k & • LokFkhZ dqlaLdkjh larkusA • QS’ku vkSj vk/kqfudrk dh pdkpksa/kA • fuokZflr lk thou • izrkM+uk viekfur cqtqxZ • O;luh larkus • Lkkl cgw dh dyg

  19. lek/kkudslw= %& • vkn’kZ thou ft;saA • cPpksa dks lqlaLdkjh cuk,WaA • le; ds vuqlkj ifjorZu djsaA • lsok dk;Z esa le; fcrk,WA • vk/;kfRed laxBu ls tqM+saA

  20. 5- ih<hxr varj@GenerationGap lek/kkudslw= %& • firk iq= gh ugha HkkbZ&HkkbZ esa Hkh er Hksn gksrs • gSa] vr% Hkze esa u QalsA • vius dks cqf)eku vkSj nwljs dks ew[kZ le>us ls • varj curk gSA • lykg ysa lEeku nsaA • rky esy fcBk,WA • la;qDr ifjokj izFkk gh lek/kkuA

  21. lcdsfy, mi;ksxhlw= & • cpiuesaipiu dh rS;kjhdjsaA • Hkkoh ‘kkjhfjd] ekufld ,oavkfFkZdleL;kvksads • izfrlpsrjgsaA • tokuhesa lap; djsa ¼’kjhj cy] vkRe cy] eukscy] • vFkZcy½ cq<+kisesa O;; djsaA • tokuhdsTokjesacq<+kisdkHkkVk u ns[kusokys • vnwjn’khZgksrsgSaA • _f”kijEijkdkikyudjsavkJeO;oLFkkesaft,WA • /;kujgsvkiHkh o`) gksaxsA

  22. vHkh Hkh le; gS fujk’k u gksa

  23. 1½ loZizFkevius thou dh leh{kkdjsa **viuk lq/kkjlalkj dh lclscM+hlsokgS ** vkRe fparu] vkRelq/kkj] vkRe ‘kks/kuvkSjvkRe fodklds _f”klw=ksaijdk;ZdjsaA 2½ viuhvko’;drkvksadks de djsavkSj ifjfLFkfr;ksalsrkyesyfcBk;saA • larqf”V dk vglkl ruko eqDr j[krk gS A • czkEg.kksfpr thou dk xkSjo vuqHko djsaA

  24. 3½ okuizLFk thou ‘kSyhviuk,W • 50 ds gks pys rks rS;kjh djsaA • ifjokj dk vuko’;d eksg R;kxsaA • lekt dh lsok esa izfrHkk ,oa {kerk dk fu;kstu • djsaA • nkf;Roksa ls eqDr gksaA • cPpksa dh vkRe fuHkZj cuus nsa t:jr ij lykg nsaA • izxfr‘khy cusaA • lsok dk dk;Z djsa&le; nku djsaA • olq/kSo dqVqEcde dk Hkko txk,WA

  25. 4½ vk/;kfRedrkviuk,W • /ku] en] iz’kalk lEeku dh Hkw[k ls cps v/;kRe • dks y{; cuk,WA • vUreZq[kh gksa & fpUru] euu] /;ku lk/kuk esa • yxsaA • ekuo tUe D;ksa \ • vkRek&ijekRek dk laca/k D;k \ • Lok/;k; lRlax dk lgkjk ysaA • dFkuh&djuh ,d cuk,WA

  26. 5½ ekSujgusdkvH;kldjsaA • de ls de cksysaA • vuko’;d ,oa vokaNuh; izfrfdz;k ls cpsaA • ‘kfDr dk lap; djsaA • ekSu ekufld ti dk vH;kl djsaA

  27. 6½ Lo;algk;rkdsUnzcuk,W • o`)tu vkilh lgk;rk dk chM+k mBk ysaA • pkSiky O;oLFkk cuk,WA • gkL; ;ksx Dyc cuk,WA • Kku ;K esa lg;ksxh cusaA • Lkh[kus dh dksbZ mez ugha gS dqN u;k lh[ksa • tSls& Hkk”kk] T;ksfr”k] ;ksx] vk;qosZn vkfnA

  28. XkksLokeh rqylhnkl usa 80 o”kZ esa jkepfjr ekul fy[kuk ‘kq: fd;k vkSj 120 o”kZ esa iw.kZ fd;kA **rqe u ?kcM+kuk u vkalwghcgkukrqe] dksbZrqEgkjkgks u gksijeSrqEgkjk gWwA** &iwT; xq:nso

  29. **cq<+kikbll`f”Vdk ,d fnO; ojnkugSA ;g lalkjvkSj thou dsvuqHkoKku o la?k”kksZadk lkjHkkx **uouhr** gSA ;g thou fo|kdk ifjiDoQygSftldsjl dh ,d & ,d cwan vla[; yksxksadksuo thou iznkudjldrhgSA cq<+kik J)k] lEekudk /koyiqatgSftlds izdk’kesaubZihM+hu;hjkgikldrhgSA** &iwT; xq:nso

  30. Lkknj pj.k Li’kZ ;qok izdks”B tcyiqj

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