40 की उम्र के बाद मसल्स बनाने के लिए करें ये 5 आसान एक्सरसाइज़

पुश-अप्स – चेस्ट और ट्राइसेप्स के लिए बेस्ट

[{"selector":"#anim-e8ca83f3-f192-4fe3-92ea-60df250ca839 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-22.942771232128514%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-23bd0563-0ab1-40ac-bf90-4bf926fbb4a0","keyframes":{"transform":["translate3d(-110.63218%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d0098402-86c7-4b43-8628-40725ffaa0bb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-620886d4-00c9-42d6-bb96-8898dc4c5adb","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-228e1637-9342-4651-b722-29ddc4a6c3f0","keyframes":{"transform":["translate3d(115.55555%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b653184c-6672-4a0c-bf49-9cfd1de3d057","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-711e1715-f56e-465a-bc7a-2f26b602517c","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Dainik Diary

स्क्वाट्स – पैरों और हिप्स की ताकत बढ़ाएं

[{"selector":"#anim-9f55d8e7-bbc7-4e0b-b383-963fdb6e2270 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-e950cabc-5ddc-48e3-9dbe-1776b0b4914f","keyframes":{"transform":["translate3d(-108.90804%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9cd9b11c-915a-4a71-af86-dea3ab5e6a76","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-24025838-f792-4fa2-9787-169bd7b1a414","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-4956d3c4-49f3-4abe-b81f-1f8a7f058b42","keyframes":{"transform":["translate3d(110.79545%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-35847d6f-f660-46a4-8eca-69b74f366427","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3b1860b5-516d-45a8-98ad-c0698582b965","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Dainik Diary

प्लैंक – कोर मसल्स और पीठ के लिए ज़रूरी

[{"selector":"#anim-96aa3779-e132-4501-af35-703836896742 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(15.777447135955304%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-21fee798-9651-4b42-b9f3-5ffd8b8ae925","keyframes":{"transform":["translate3d(-109.1954%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f8428616-b20a-4a37-8b75-2db27e591f44","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-62c1f393-df41-4ac0-afec-89257709fe73","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-7b1523e3-f238-4490-8d89-15400a7e49f8","keyframes":{"transform":["translate3d(113.58024%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a89ba6cf-3359-4d1a-8679-a34de064694f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-72e3c1a1-4820-436f-bfb6-8040c5e3c558","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Dainik Diary

डम्बल रो – पीठ और बाजुओं की परफेक्ट एक्सरसाइज़

[{"selector":"#anim-3c6b2071-a082-4add-b6e7-cc1e9ac786dd [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(5.154187878420206%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b13fb35f-084c-47fd-91b6-cafa2d98870d","keyframes":{"transform":["translate3d(-113.71951%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b09b93f1-0424-4079-aba6-d164173f35f7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-aefcfff2-100e-41ec-9c04-be971510b03e","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-2dd4f2f9-252e-4ddb-b822-4c965cd6e588","keyframes":{"transform":["translate3d(113.62229%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d6afeba7-b957-42d9-a891-2e4cd32e9de2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-59c4255a-28f3-49a6-a126-186351bc7fd4","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Dainik Diary

वॉकिंग लंज – लोअर बॉडी को दे मजबूती

[{"selector":"#anim-9ea5810a-ecfb-44f8-8f58-2985c4cc36e9 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(2.6836789889081594%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-11ddb923-c6d3-4e0f-b080-ea158e05965b","keyframes":{"transform":["translate3d(-111.58536%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8478ba6c-4859-4881-893f-44fcfe20a224","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b6db1d41-fc1c-4ad4-9c9a-23b16388c99d","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-d492ac31-4184-4acc-bf3c-6b299d631f39","keyframes":{"transform":["translate3d(113.62229%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4d085db-45a8-4e7b-ba0b-893ffefc1c95","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6b7309ce-89f4-408c-af16-696775e9fc1f","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Dainik Diary

इन 5 सेलेब्स की वेट लॉस जर्नी ने पूरी दुनिया को चौंका दिया!

[{"selector":"#anim-aa2e1b00-ad09-4352-8db0-bb30833e534c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-16.409598420623688%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-87b28d09-e9dd-4125-abf6-97c3ecc50057","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4252696d-02a0-4d7d-ad79-705d059e6006","keyframes":{"transform":["translate3d(-150.00001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e69796a7-22cd-43e1-ba0c-9aab6c1edb53","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ed166cf6-91c9-434e-aacb-c88ead2ad24d","keyframes":{"transform":["translate3d(119.59459%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Learn more

40 की उम्र के बाद मसल्स बनाने के लिए करें ये 5 आसान एक्सरसाइज़

पुश-अप्स – चेस्ट और ट्राइसेप्स के लिए बेस्ट

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रोज़ाना 3 सेट पुश-अप्स से अपर बॉडी स्ट्रॉन्ग बनती है।

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स्क्वाट्स – पैरों और हिप्स की ताकत बढ़ाएं

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स्क्वाट्स से मसल्स ग्रोथ और बैलेंस दोनों बेहतर होता है।

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प्लैंक – कोर मसल्स और पीठ के लिए ज़रूरी

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रोज़ 30–60 सेकंड की प्लैंक से पेट और बैक मसल्स मजबूत होते हैं।

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डम्बल रो – पीठ और बाजुओं की परफेक्ट एक्सरसाइज़

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हल्के वज़न से शुरुआत करें और धीरे-धीरे सेट बढ़ाएं।

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वॉकिंग लंज – लोअर बॉडी को दे मजबूती

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ये एक्सरसाइज़ मांसपेशियों को मजबूत और फ्लेक्सिबल बनाती है।

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इन 5 सेलेब्स की वेट लॉस जर्नी ने पूरी दुनिया को चौंका दिया!

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