{"id":3361,"date":"2022-06-27T04:57:51","date_gmt":"2022-06-27T04:57:51","guid":{"rendered":"https:\/\/www.diabetesasia.org\/hindimagazine\/?p=3361"},"modified":"2024-09-20T11:42:05","modified_gmt":"2024-09-20T06:12:05","slug":"10-best-exercises-to-burn-belly-fat","status":"publish","type":"post","link":"https:\/\/www.diabetesasia.org\/hindimagazine\/10-best-exercises-to-burn-belly-fat\/","title":{"rendered":"\u092c\u0947\u0932\u0940 \u092b\u0948\u091f \u092c\u0930\u094d\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 10 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c"},"content":{"rendered":"<h3>\u092c\u0947\u0932\u0940 \u092b\u0948\u091f \u092c\u0930\u094d\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 10 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c :<\/h3>\n<p>\u091c\u092c \u092c\u0939\u0941\u0924 \u0938\u0947 \u0932\u094b\u0917 \u0935\u091c\u0928 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\u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902, \u0938\u094d\u092a\u0949\u091f \u0915\u092e\u0940 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u094c\u091c\u0942\u0926 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0915\u094b\u0930\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u092a\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0926\u094d\u0935\u093e\u0930\u093e \u0915\u0932\u094d\u091f\u0940\u0935\u0947\u091f \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0924\u093e, \u092b\u093f\u091f\u0928\u0947\u0938 \u091f\u094d\u0930\u0947\u0928\u0930 \u0914\u0930 \u092a\u094b\u0937\u0923 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0915\u094b\u0930\u0940 \u092b\u0947\u0932\u094d\u092a\u094d\u0938 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902, <strong><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.diabetesasia.org\/magazine\/15-best-exercises-to-burn-belly-fat\/\">&#8220;\u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940<\/a> <\/span><\/strong>\u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u092a\u0949\u091f \u0915\u092e \u0915\u0930\u0928\u093e \u090f\u0915 \u0935\u094d\u092f\u0935\u0939\u093e\u0930\u094d\u092f \u0924\u0930\u0940\u0915\u093e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964&#8221; \u0936\u0930\u0940\u0930, \u091c\u093f\u0938\u0915\u0947 \u092a\u0930\u093f\u0923\u093e\u092e\u0938\u094d\u0935\u0930\u0942\u092a \u090f\u0915 \u092e\u091c\u092c\u0942\u0924 \u0914\u0930 \u0905\u0927\u093f\u0915 \u091b\u0947\u0928\u0940 \u0935\u093e\u0932\u093e \u0915\u094b\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964&#8221;<\/p>\n<p>\u0938\u0947\u0932\u093f\u092c\u094d\u0930\u093f\u091f\u0940 \u091f\u094d\u0930\u0947\u0928\u0930 \u0914\u0930 \u092a\u094b\u0937\u0923 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u091c\u093f\u0932\u093f\u092f\u0928 \u092e\u093e\u0907\u0915\u0932\u094d\u0938 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b, \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u0914\u0930 \u0915\u094b\u0930 \u0935\u0930\u094d\u0915 \u0915\u094b \u092e\u093f\u0932\u093e\u0915\u0930 \u0915\u0908 \u0924\u0930\u0939 \u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u0947 \u0938\u0947 \u0905\u0902\u0924\u0924\u0903 \u0906\u092a\u0915\u094b \u0936\u0930\u0940\u0930 \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0947\u0917\u0940\u0964 &#8220;\u092e\u0948\u0902 \u0909\u0928 \u0935\u094d\u092f\u093e\u092f\u093e\u092e\u094b\u0902 \u0915\u0940 \u092c\u0939\u0941\u0924 \u092c\u0921\u093c\u0940 \u092a\u094d\u0930\u0936\u0902\u0938\u0915 \u0939\u0942\u0902 \u091c\u094b \u0915\u094b\u0930-\u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0915\u0948\u0932\u094b\u0930\u0940 \u092c\u0930\u094d\u0928 \u0915\u0947 \u0932\u093f\u090f HIIT \u0918\u091f\u0915 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0938\u093e\u0925 \u0915\u0908 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939\u094b\u0902 \u0915\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902,&#8221; \u0935\u0939 \u0915\u0939\u0924\u0940 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0905\u0915\u094d\u0938\u0930 \u092c\u0947\u0932\u0940 \u092b\u0948\u091f \u0915\u094b \u0918\u091f\u093e\u0928\u093e \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0939\u094b\u0924\u093e \u0939\u0948. \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u0928 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c (Exercise) \u092a\u0930 \u091c\u094b\u0930 \u0926\u0947\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948 \u091c\u094b \u0938\u0940\u0927\u093e \u092b\u0948\u091f \u0915\u094b \u092a\u093f\u0918\u0932\u093e\u0928\u0947 \u0915\u093e \u0915\u093e\u092e \u0915\u0930\u0947\u0902. \u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902 \u0910\u0938\u0940 \u0939\u0940 \u0915\u0941\u091b \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u093e \u091c\u093f\u0915\u094d\u0930 \u0939\u0948 \u091c\u094b \u0924\u0947\u091c\u0940 \u0938\u0947 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 (Belly Fat) \u0918\u091f\u093e\u0928\u0947 \u0914\u0930 \u092a\u0947\u091f \u0915\u094b \u0938\u092a\u093e\u091f \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902. \u0907\u0928\u094d\u0939\u0947\u0902 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0906\u092a\u0915\u0940 \u0915\u092e\u0930 \u092d\u0940 \u092a\u0924\u0932\u0940 \u0926\u093f\u0916\u0928\u0947 \u0932\u0917\u0947\u0917\u0940 \u0914\u0930 \u0906\u092a\u0915\u0940\u00a0\u0939\u093f\u092a\u094d\u0938 (Hips) \u0915\u094b \u0936\u0947\u092a \u092d\u0940 \u092e\u093f\u0932\u0947\u0917\u0940. \u0906\u0907\u090f \u091c\u093e\u0928\u0947\u0902 \u092f\u0947 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u094c\u0928-\u0915\u094c\u0928\u0938\u0940 \u0939\u0948\u0902.<\/p>\n<p>&nbsp;<\/p>\n<h3>1.Burpees\u00a0\u092c\u0930\u094d\u092a\u0940 \u0935\u0930\u094d\u0915\u0906\u0909\u091f<\/h3>\n<p>\u092e\u093e\u0907\u0915\u0932\u094d\u0938 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u0906\u092a\u0915\u0947 \u0915\u094b\u0930 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0906\u092a\u0915\u0940 \u091b\u093e\u0924\u0940, \u0915\u0902\u0927\u0947, \u0932\u0947\u091f\u094d\u0938, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0914\u0930 \u0915\u094d\u0935\u093e\u0921\u094d\u0938 \u0915\u094b \u092d\u0940 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092c\u0930\u094d\u092a\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u092c\u0926\u0928\u093e\u092e \u0935\u094d\u092f\u093e\u092f\u093e\u092e\u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948, \u092f\u0939 \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u0935\u093e\u0932\u093e \u090f\u0915 \u0910\u0938\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u091c\u093f\u0938\u0947 \u0915\u0941\u091b \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0915 \u0905\u092a\u0928\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0905\u0928\u094d\u092f \u0932\u094b\u0917 \u0907\u0938\u0947 \u092e\u0939\u093e\u092e\u093e\u0930\u0940 \u0915\u0940 \u0924\u0930\u0939 \u091f\u093e\u0932\u0924\u0947 \u0939\u0948\u0902\u0964 \u092c\u0949\u0921\u0940\u0935\u0947\u091f \u092e\u0942\u0935\u092e\u0947\u0902\u091f \u0938\u0930\u0932 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0947 \u0938\u0939\u0940 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0915\u0930\u0928\u093e \u0906\u092a\u0915\u0940 \u0905\u092a\u0947\u0915\u094d\u0937\u093e \u0938\u0947 \u0915\u0939\u0940\u0902 \u0905\u0927\u093f\u0915 \u091a\u0941\u0928\u094c\u0924\u0940\u092a\u0942\u0930\u094d\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092c\u0930\u094d\u092a\u0940 \u092e\u0947\u0902 \u0938\u093f\u0930\u094d\u092b\u093c \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u092b\u0930\u094d\u0936 \u092a\u0930 \u0917\u093f\u0930\u093e\u0928\u0947 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u092a\u0930 \u0935\u093e\u092a\u0938 \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u0947 \u0938\u0947 \u0915\u0939\u0940\u0902 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0915\u0941\u091b \u0939\u0948\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"34\">\u0905\u0917\u0930 \u0906\u092a \u0905\u092a\u0928\u093e \u092a\u0947\u091f \u0915\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u094b \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u0938\u0947 \u091c\u093c\u094d\u092f\u093e\u0926\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u093e \u0939\u094b\u0917\u093e\u0964 \u092c\u0930\u094d\u092a\u0940 \u092c\u0938 \u092f\u0939\u0940 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e &#8211; \u091c\u093f\u0938\u092e\u0947\u0902 \u092a\u0941\u0936-\u0905\u092a \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0938\u0947 \u0915\u0942\u0926\u0928\u093e \u0914\u0930 \u092b\u093f\u0930 \u0935\u093e\u092a\u0938 \u092a\u0941\u0936-\u0905\u092a \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u091c\u093e\u0928\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948 &#8211; \u0938\u093f\u0930 \u0938\u0947 \u092a\u0948\u0930 \u0924\u0915 \u0939\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"35\">\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902,\u00a0<em>\u0905\u092e\u0947\u0930\u093f\u0915\u0928 \u0915\u0949\u0932\u0947\u091c \u0911\u092b \u0938\u094d\u092a\u094b\u0930\u094d\u091f\u094d\u0938 \u092e\u0947\u0921\u093f\u0938\u093f\u0928<\/em>\u00a0\u0915\u0947 \u090f\u0915\u00a0<a class=\"body-link css-1d8p8n5 emevuu60\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\" target=\"_blank\" rel=\"noopener\" data-vars-ga-outbound-link=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"study\">\u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902<\/a>\u00a0\u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f 10 \u0924\u0947\u091c \u0917\u0924\u093f \u0938\u0947 \u0926\u094c\u0921\u093c\u0928\u093e \u0906\u092a\u0915\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0909\u0924\u0928\u093e \u0939\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u0948 \u091c\u093f\u0924\u0928\u093e \u0915\u093f 30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0940 \u092a\u0942\u0930\u0940 \u0924\u093e\u0915\u0924 \u0938\u0947 \u0926\u094c\u0921\u093c\u0928\u093e, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u092a\u0939\u0932\u0947 \u0938\u0947 \u0915\u0939\u0940\u0902 \u0905\u0927\u093f\u0915 \u0924\u0947\u091c\u0940 \u0938\u0947 \u091c\u0932\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h4>\u00a0\u092c\u0930\u094d\u092a\u0940 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/h4>\n<ol class=\"css-1r2vahp emevuu60\" data-node-id=\"38\">\n<li>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0915\u0902\u0927\u0947 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u092a\u0930 \u0930\u0916\u0915\u0930 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u090f\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0924\u092c \u0924\u0915 \u0928\u0940\u091a\u0947 \u0932\u093e\u090f\u0902 \u091c\u092c \u0924\u0915 \u0915\u093f \u0906\u092a\u0915\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u093e\u0902 \u0915\u0902\u0927\u0947 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u092c\u0930\u093e\u092c\u0930 \u0926\u0942\u0930\u0940 \u092a\u0930 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0928 \u0906 \u091c\u093e\u090f\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092a\u0940\u091b\u0947 \u0915\u0940 \u0913\u0930 \u0927\u0915\u0947\u0932\u0924\u0947 \u0939\u0941\u090f \u092a\u0941\u0936-\u0905\u092a \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0906\u090f\u0901, \u092a\u0941\u0936-\u0905\u092a \u0915\u0930\u0947\u0902, \u0914\u0930 \u092b\u093f\u0930 \u0924\u0947\u091c\u093c\u0940 \u0938\u0947 \u0907\u0938 \u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u0909\u0932\u091f \u0926\u0947\u0902 \u0914\u0930 \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u0947 \u092a\u0930 \u090f\u0915 \u091b\u0932\u093e\u0902\u0917 \u0932\u0917\u093e\u090f\u0901\u0964 \u092f\u0939 1 \u0926\u094b\u0939\u0930\u093e\u0935 \u0939\u0948\u0964<\/li>\n<\/ol>\n<section class=\"embed\" data-embed=\"body-image\" data-lazy-id=\"P0-22\" data-node-id=\"39\" data-hydrated=\"1\">\n<div class=\"align-center size-medium embed css-6i9ia4 e1fodxfw4\" data-embed=\"body-image\">\n<div class=\"css-uwraif e1fodxfw3\">\n<p><img loading=\"lazy\" decoding=\"async\" class=\"css-0 e193vzwj0 aligncenter\" title=\"\u092a\u0930\u094d\u0935\u0924\u093e\u0930\u094b\u0939\u0940\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mountain-climber-1583755965.jpg?resize=980:*\" sizes=\"auto, 100vw\" srcset=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mountain-climber-1583755965.jpg?resize=640:* 640w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mountain-climber-1583755965.jpg?resize=768:* 980w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/mountain-climber-1583755965.jpg?resize=980:* 1120w\" alt=\"\u092a\u094d\u0930\u0947\u0938 \u0905\u092a, \u0939\u093e\u0925, \u0918\u0941\u091f\u0928\u0947, \u092b\u093f\u091f\u0928\u0947\u0938 \u092a\u0947\u0936\u0947\u0935\u0930, \u092a\u0948\u0930, \u091c\u094b\u0921\u093c, \u092b\u094d\u0932\u093f\u092a \u0915\u0932\u093e\u092c\u093e\u091c\u0940, \u091b\u093e\u0924\u0940, \u0935\u094d\u092f\u093e\u092f\u093e\u092e, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940,\" width=\"352\" height=\"245\" data-nimg=\"1\" \/><\/p>\n<div class=\"css-swqnqv e1fodxfw2\"><\/div>\n<\/div>\n<\/div>\n<\/section>\n<h3>2.\u092a\u0930\u094d\u0935\u0924\u093e\u0930\u094b\u0939\u0940<\/h3>\n<p>\u092e\u0949\u0930\u094d\u0928\u093f\u0902\u0917 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0930\u0942\u091f\u0940\u0928 \u0915\u0930\u0924\u0940 \u092e\u0939\u093f\u0932\u093e \u090f\u0925\u0932\u0940\u091f \u092c\u0930\u094d\u092a\u0940\u091c\u093c \u0915\u0940 \u0924\u0930\u0939, \u092e\u093e\u0907\u0915\u0932\u094d\u0938 \u0907\u0938 \u092e\u0942\u0935\u093f\u0902\u0917 \u092a\u094d\u0932\u0948\u0902\u0915 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0947 \u092a\u094d\u0930\u0936\u0902\u0938\u0915 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f <a href=\"https:\/\/doctor.ndtv.com\/hindi\/living-healthy\/benefits-of-planks-7-benefits-you-will-get-from-practice-planks-everyday-1869272\">\u092f\u0939 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0905\u0928\u094d\u092f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0906\u092a\u0915\u0947 \u0915\u094b\u0930 \u0915\u094b \u092d\u0940 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964\u00a0\u00a0<\/a><\/p>\n<p class=\"body-text css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"41\">\u092e\u093e\u0909\u0902\u091f\u0947\u0928 \u0915\u094d\u0932\u093e\u0907\u0902\u092c\u0930 \u0915\u094b \u090f\u0915 \u092e\u0942\u0935\u093f\u0902\u0917 \u092a\u094d\u0932\u0948\u0902\u0915 \u0915\u0940 \u0924\u0930\u0939 \u0938\u092e\u091d\u0947\u0902\u0964 \u091c\u092c \u0906\u092a \u090f\u0915 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0940 \u0913\u0930 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0916\u0940\u0902\u091a\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a \u090f\u0915 \u091b\u094b\u091f\u093e \u0938\u093e \u0915\u094d\u0930\u0902\u091a \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0907\u0938 \u091a\u093e\u0932 \u0915\u094b \u0907\u0924\u0928\u093e \u0915\u0920\u093f\u0928 \u092c\u0928\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0939\u0930 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u092b\u0930\u094d\u0936 \u0938\u0947 \u092a\u0948\u0930 \u0909\u0920\u093e\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u094d\u0925\u093f\u0930 \u0914\u0930 \u0938\u0940\u0927\u093e \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0947 \u0915\u094b\u0930 \u0915\u094b \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0915\u093e\u092e \u0915\u0930\u0928\u093e \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964<\/p>\n<h4>\u092a\u0930\u094d\u0935\u0924\u093e\u0930\u094b\u0939\u0940 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/h4>\n<ol class=\"css-1r2vahp emevuu60\" data-node-id=\"45\">\n<li>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0930\u0916\u0915\u0930 \u092a\u0941\u0936-\u0905\u092a \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0906\u090f\u0901 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u0938\u0947 \u0932\u0947\u0915\u0930 \u090f\u0921\u093c\u0940 \u0924\u0915 \u090f\u0915 \u0938\u0940\u0927\u0940 \u0930\u0947\u0916\u093e \u092e\u0947\u0902 \u0930\u0916\u0947\u0902\u0964 \u092f\u0939 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0939\u0948\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0915\u094b \u092b\u0930\u094d\u0936 \u0938\u0947 \u090a\u092a\u0930 \u0909\u0920\u093e\u0924\u0947 \u0939\u0941\u090f, \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0940 \u0913\u0930 \u0932\u0947 \u091c\u093e\u090f\u0901\u0964 \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u092a\u0948\u0930 \u0938\u0947 \u092b\u0930\u094d\u0936 \u092a\u0930 \u091f\u0948\u092a \u0915\u0930\u0947\u0902 \u0914\u0930 \u092b\u093f\u0930 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0906 \u091c\u093e\u090f\u0901\u0964 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0926\u094b\u0939\u0930\u093e\u0935 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092c\u093e\u0930\u0940-\u092c\u093e\u0930\u0940 \u0938\u0947 \u0906\u0917\u0947 \u092c\u0922\u093c\u093e\u090f\u0901\u0964<\/li>\n<\/ol>\n<section class=\"embed\" data-embed=\"body-image\" data-lazy-id=\"P0-24\" data-node-id=\"46\" data-hydrated=\"1\">\n<div class=\"align-center size-medium embed css-6i9ia4 e1fodxfw4\" data-embed=\"body-image\">\n<div class=\"css-uwraif e1fodxfw3\"><img loading=\"lazy\" decoding=\"async\" class=\"css-0 e193vzwj0 aligncenter\" title=\"\u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u0938\u094d\u0935\u093f\u0902\u0917\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/kb-swing-1580141806.jpg?resize=980:*\" sizes=\"auto, 100vw\" srcset=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/kb-swing-1580141806.jpg?resize=640:* 640w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/kb-swing-1580141806.jpg?resize=768:* 980w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/kb-swing-1580141806.jpg?resize=980:* 1120w\" alt=\"\u0936\u0940\u0918\u094d\u0930\u092a\u0924\u0928 \u0938\u0947 \u092c\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092f\u0942\u0915\u0947 2024\" width=\"253\" height=\"253\" data-nimg=\"1\" \/><\/div>\n<\/div>\n<\/section>\n<h3>3.<strong>\u00a0\u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u0938\u094d\u0935\u093f\u0902\u0917<\/strong><\/h3>\n<p>\u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u0938\u094d\u0935\u093f\u0902\u0917 \u0936\u093e\u092f\u0926 \u0905\u092c \u0924\u0915 \u0915\u0940 \u0938\u092c\u0938\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0915\u0948\u0932\u094b\u0930\u0940-\u091c\u0932\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964 \u0932\u094b\u0939\u0947 \u0915\u0940 \u092d\u093e\u0930\u0940 \u0917\u0947\u0902\u0926 \u0915\u094b \u0906\u0917\u0947 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0914\u0930 \u0915\u094d\u0935\u093e\u0921\u094d\u0938 \u091c\u0948\u0938\u0947 \u092c\u0921\u093c\u0947 \u0935\u0938\u093e-\u091c\u0932\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939\u094b\u0902 \u0915\u094b \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"50\">\u0907\u0938 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0940 \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915 \u092a\u094d\u0930\u0915\u0943\u0924\u093f \u0906\u092a\u0915\u0940 \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0915\u094b \u0924\u0941\u0930\u0928\u094d\u0924 \u092c\u0922\u093c\u093e \u0926\u0947\u0924\u0940 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u0906\u092a\u0915\u0947 \u0915\u094b\u0930 \u0915\u094b \u092d\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"51\"><strong>\u0907\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n<ol class=\"css-1r2vahp emevuu60\" data-node-id=\"52\">\n<li>\u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u0926\u094b\u0928\u094b\u0902 \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u0915\u094b \u0905\u092a\u0928\u0947 \u0938\u093e\u092e\u0928\u0947 \u0915\u0940 \u0913\u0930 \u092c\u093e\u0902\u0939\u094b\u0902 \u0915\u0940 \u0932\u0902\u092c\u093e\u0908 \u092a\u0930 \u092a\u0915\u0921\u093c\u0947\u0902\u0964 \u0925\u094b\u0921\u093c\u093e \u092a\u0940\u091b\u0947 \u091d\u0941\u0915\u0947\u0902 \u0914\u0930 \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u0915\u094b \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u092e\u0947\u0902 \u201c\u0909\u0920\u093e\u090f\u0901\u201d\u0964<\/li>\n<li>\u092b\u093f\u0930 \u0905\u092a\u0928\u0947 \u0917\u094d\u0932\u0942\u091f\u094d\u0938 \u0915\u094b \u0938\u093f\u0915\u094b\u0921\u093c\u0947\u0902, \u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u094b \u091c\u093c\u094b\u0930 \u0938\u0947 \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u0927\u0915\u0947\u0932\u0947\u0902, \u0914\u0930 \u0935\u091c\u093c\u0928 \u0915\u094b \u0915\u0902\u0927\u0947 \u0915\u0940 \u090a\u0901\u091a\u093e\u0908 \u0924\u0915 \u0918\u0941\u092e\u093e\u090f\u0901\u0964 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0907\u0938 \u0939\u0930\u0915\u0924 \u0915\u094b \u0909\u0932\u094d\u091f\u093e \u0915\u0930\u0947\u0902 \u0914\u0930 \u0926\u094b\u0939\u0930\u093e\u090f\u0901\u0964<\/li>\n<\/ol>\n<section id=\"article-ad-breaker-leaderboard-4-wrapper\" class=\"breaker-ad\" data-type=\"breaker-ad\" data-journey-unblur=\"true\">\n<div class=\"gpt-breaker-container breaker-ad clearfix css-1ltv365 e1spmc110\" data-journey-unblur=\"true\">\n<div class=\"ad-disclaimer no-print css-1yfrrnc e1caqep90\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/slam-1655302889.jpg?resize=980:*\" alt=\"\u092a\u0947\u091f \u0935\u094d\u092f\u093e\u092f\u093e\u092e, \u092a\u0947\u091f \u0915\u0938\u0930\u0924\" width=\"202\" height=\"202\" \/><\/div>\n<\/div>\n<\/section>\n<h3>4.\u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u092c\u0949\u0932 \u092c\u0930\u094d\u092a\u0940\u0938<\/h3>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"55\">\u0905\u0917\u0930 \u0906\u092a\u0928\u0947 \u0938\u094d\u0915\u0942\u0932 \u0915\u0947 \u092c\u093e\u0926 \u0938\u0947 \u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u092c\u0949\u0932 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0928\u0939\u0940\u0902 \u0915\u093f\u092f\u093e \u0939\u0948, \u0924\u094b \u0906\u092a \u092c\u0939\u0941\u0924 \u0915\u0941\u091b \u0916\u094b \u0930\u0939\u0947 \u0939\u0948\u0902\u0964 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0915\u094b\u091a \u0938\u0940\u0928 \u0921\u0940 \u0935\u093f\u0938\u094d\u092a\u0947\u0932\u093f\u092f\u0930 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8216;\u0906\u092a\u0915\u093e \u0915\u094b\u0930 \u0906\u092a\u0915\u0940 \u0936\u0915\u094d\u0924\u093f \u0915\u093e \u0915\u0947\u0902\u0926\u094d\u0930 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u092e\u0947\u0921-\u092c\u0949\u0932 \u0938\u094d\u0932\u0948\u092e \u091c\u0948\u0938\u0947 \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915 \u0906\u0902\u0926\u094b\u0932\u0928\u094b\u0902 \u0915\u094b \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u0940 \u0917\u0930\u094d\u0926\u0928 \u0914\u0930 \u0906\u092a\u0915\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0915\u0940 \u0938\u092d\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964&#8217;<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"56\">\u0909\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u0915\u0939\u093e \u0915\u093f \u092f\u0926\u093f \u0906\u092a \u0917\u0924\u093f \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0917\u0947\u0902\u0926 \u0915\u094b \u0905\u0927\u093f\u0915 \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0935\u0947\u0917 \u0938\u0947 \u0906\u0917\u0947 \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u0940 \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u092c\u0922\u093c \u091c\u093e\u090f\u0917\u0940 \u0914\u0930 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u092d\u0940 \u0915\u093e\u092b\u0940 \u0915\u092e \u0939\u094b \u091c\u093e\u090f\u0917\u0940\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"57\">\u0906\u092a\u0915\u094b \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0940 \u092d\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u0905\u0917\u0930 \u0906\u092a \u0915\u0921\u093c\u0940 \u092e\u0947\u0939\u0928\u0924 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0916\u0941\u0926 \u0915\u094b \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0915\u0930\u0947\u0902 \u0924\u094b 3 \u0915\u093f\u0932\u094b \u0915\u0940 \u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u092c\u0949\u0932 \u092d\u0940 \u0920\u0940\u0915 \u0930\u0939\u0947\u0917\u0940\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"58\"><strong>\u0907\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n<ol class=\"css-1r2vahp emevuu60\" data-node-id=\"59\">\n<li>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0915\u0902\u0927\u0947 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u092a\u0930 \u0905\u0932\u0917 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f \u0917\u0947\u0902\u0926 \u0915\u094b \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u0915\u0947 \u090a\u092a\u0930 \u092a\u0915\u0921\u093c\u0947\u0902\u0964<\/li>\n<li>\u0917\u0947\u0902\u0926 \u0915\u094b \u091c\u093f\u0924\u0928\u093e \u0939\u094b \u0938\u0915\u0947 \u0909\u0924\u0928\u0940 \u091c\u094b\u0930 \u0938\u0947 \u092b\u0930\u094d\u0936 \u092a\u0930 \u092a\u091f\u0915\u0947\u0902\u0964 \u0930\u093f\u092c\u093e\u0909\u0902\u0921 \u0915\u094b \u092a\u0915\u0921\u093c\u0947\u0902 \u0914\u0930 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/li>\n<\/ol>\n<section class=\"embed\" data-embed=\"body-image\" data-lazy-id=\"P0-27\" data-node-id=\"60\" data-hydrated=\"1\">\n<div class=\"align-center size-small embed css-1xqjcsc e1fodxfw4\" data-embed=\"body-image\">\n<div class=\"css-uwraif e1fodxfw3\"><img loading=\"lazy\" decoding=\"async\" class=\"css-0 e193vzwj0 aligncenter\" title=\"\u0921\u092e\u094d\u092c\u0932 \u0932\u0902\u091c\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/140501-mh-30-min-db-lunge-overhead-press-c-1562965646.jpg?resize=640:*\" sizes=\"auto, 100vw\" srcset=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/140501-mh-30-min-db-lunge-overhead-press-c-1562965646.jpg?resize=320:* 640w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/140501-mh-30-min-db-lunge-overhead-press-c-1562965646.jpg?resize=480:* 980w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/140501-mh-30-min-db-lunge-overhead-press-c-1562965646.jpg?resize=640:* 1120w\" alt=\"\u0935\u091c\u0928, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0909\u092a\u0915\u0930\u0923, \u0915\u0902\u0927\u093e, \u0921\u092e\u094d\u092c\u0932, \u092b\u094d\u0930\u0940 \u0935\u0947\u091f \u092c\u093e\u0930, \u0939\u093e\u0925, \u0916\u0947\u0932 \u0909\u092a\u0915\u0930\u0923, \u0913\u0935\u0930\u0939\u0947\u0921 \u092a\u094d\u0930\u0947\u0938, \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092b\u093f\u091f\u0928\u0947\u0938, \u091c\u094b\u0921\u093c,\" width=\"203\" height=\"228\" data-nimg=\"1\" \/><\/div>\n<\/div>\n<\/section>\n<p>&nbsp;<\/p>\n<h3>5.\u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u0938\u094d\u092a\u094d\u0930\u093f\u0902\u091f<\/h3>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"70\">\u0905\u0917\u0930 \u0906\u092a \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0915\u0941\u091b \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u091b\u094b\u091f\u0947, \u0924\u0947\u091c\u093c \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u092e\u0941\u0915\u093e\u092c\u0932\u094b\u0902 \u0938\u0947 \u092c\u0947\u0939\u0924\u0930 \u0939\u0948\u0902\u0964 \u0930\u094b\u091c\u093c\u093e\u0928\u093e 5 \u0915\u093f\u0932\u094b\u092e\u0940\u091f\u0930 \u0915\u0940 \u0926\u094c\u0921\u093c \u0915\u094b \u092d\u0942\u0932 \u091c\u093e\u0907\u090f \u0914\u0930 \u0907\u0938\u0915\u0947 \u092c\u091c\u093e\u092f HIIT \u0915\u0940 \u0913\u0930 \u0930\u0941\u0916 \u0915\u0940\u091c\u093f\u090f\u0964 \u091c\u0930\u094d\u0928\u0932 \u0911\u092b\u093c \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u0915\u0902\u0921\u0940\u0936\u0928\u093f\u0902\u0917 \u0930\u093f\u0938\u0930\u094d\u091a \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924 \u090f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928 \u092e\u0947\u0902 \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u092a\u094d\u0930\u0924\u093f\u092d\u093e\u0917\u093f\u092f\u094b\u0902 \u0928\u0947 \u0938\u092e\u093e\u0928 \u0938\u092e\u092f \u0915\u0947 \u0932\u093f\u090f \u0932\u0902\u092c\u0947, \u0915\u092e \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0935\u093e\u0932\u0947 \u0938\u0924\u094d\u0930 \u092e\u0947\u0902 \u0924\u0947\u091c\u093c \u0917\u0924\u093f \u0935\u093e\u0932\u0947 HIIT \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0930\u0928\u0947 \u0938\u0947 30% \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u0932\u093e\u0908\u0964 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, 40 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0906\u0930\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 20 \u0938\u0947\u0915\u0902\u0921 \u0915\u0940 \u0938\u094d\u092a\u094d\u0930\u093f\u0902\u091f\u093f\u0902\u0917 \u0915\u0947 \u092a\u0902\u0926\u094d\u0930\u0939 \u0938\u0947\u091f \u0915\u0930\u0947\u0902, \u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0947 \u0915\u093e\u092e: \u0906\u0930\u093e\u092e \u0915\u0947 \u0905\u0928\u0941\u092a\u093e\u0924 \u0915\u094b \u092c\u0922\u093c\u093e\u090f\u0901\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"71\"><strong>\u0907\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n<ul class=\"css-1r2vahp emevuu60\" data-node-id=\"72\">\n<li>\u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u092a\u0930 \u091d\u0941\u0915\u093e\u0935 \u092c\u0922\u093c\u093e\u090f\u0902 \u0914\u0930 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0938\u092e\u092f \u0924\u0915 \u092a\u0942\u0930\u0940 \u0917\u0924\u093f \u0938\u0947 \u0926\u094c\u0921\u093c\u0947\u0902\u0964<\/li>\n<\/ul>\n<section class=\"embed\" data-embed=\"body-image\" data-lazy-id=\"P0-30\" data-node-id=\"73\" data-hydrated=\"1\">\n<div class=\"align-center size-medium embed css-6i9ia4 e1fodxfw4\" data-embed=\"body-image\">\n<div class=\"css-uwraif e1fodxfw3\"><img loading=\"lazy\" decoding=\"async\" class=\"css-0 e193vzwj0 aligncenter\" title=\"\u092a\u094d\u0930\u0923\u094b\u0926\u0915\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/thrusters-1576680406.jpg?resize=980:*\" sizes=\"auto, 100vw\" srcset=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/thrusters-1576680406.jpg?resize=640:* 640w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/thrusters-1576680406.jpg?resize=768:* 980w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/thrusters-1576680406.jpg?resize=980:* 1120w\" alt=\"\u0935\u091c\u0928, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0909\u092a\u0915\u0930\u0923, \u0913\u0935\u0930\u0939\u0947\u0921 \u092a\u094d\u0930\u0947\u0938, \u0915\u0902\u0927\u0947, \u0921\u092e\u094d\u092c\u0932, \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092b\u093f\u091f\u0928\u0947\u0938, \u0939\u093e\u0925, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940, \u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935, \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u093e,\" width=\"232\" height=\"232\" data-nimg=\"1\" \/><\/div>\n<\/div>\n<\/section>\n<h3>6.\u0925\u094d\u0930\u0938\u094d\u091f\u0930\u094d\u0938<\/h3>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"75\">\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0914\u0930 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0924\u0925\u093e \u0936\u094b\u0932\u094d\u0921\u0930 \u092a\u094d\u0930\u0947\u0938 \u0938\u0947 \u092c\u0928\u0947 \u0907\u0938 \u092e\u0932\u094d\u091f\u0940-\u091c\u0949\u0907\u0902\u091f \u092e\u0942\u0935\u092e\u0947\u0902\u091f \u0915\u094b \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u090f\u092c\u094d\u0938, \u0915\u0902\u0927\u094b\u0902 \u0914\u0930 \u092c\u093e\u0902\u0939 \u092e\u0947\u0902 \u091c\u094b\u0936 \u092d\u0930 \u091c\u093e\u090f\u0917\u093e, \u0938\u093e\u0925 \u0939\u0940 \u0906\u092a\u0915\u0940 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b\u0935\u0948\u0938\u094d\u0915\u0941\u0932\u0930 \u092b\u093f\u091f\u0928\u0947\u0938 \u092a\u0930 \u092d\u0940 \u0905\u0938\u0930 \u092a\u0921\u093c\u0947\u0917\u093e\u0964 \u092f\u0939 \u0906\u092a\u0915\u0947 \u092a\u0948\u0938\u0947 \u0935\u0938\u0942\u0932 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u093e \u0938\u092c\u0938\u0947 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u091c\u094b \u0932\u0917\u092d\u0917 \u0939\u0930 \u092a\u094d\u0930\u092e\u0941\u0916 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939 \u092a\u0930 \u0905\u0938\u0930 \u0921\u093e\u0932\u0924\u093e \u0939\u0948\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"76\"><strong>\u0907\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n<ol class=\"css-1r2vahp emevuu60\" data-node-id=\"77\">\n<li>\u0926\u094b \u0915\u0947\u091f\u0932\u092c\u0947\u0932 (\u092f\u093e \u0921\u092e\u094d\u092c\u0932) \u0915\u094b \u0909\u0928\u0915\u0947 \u0939\u0948\u0902\u0921\u0932 \u0938\u0947 \u092a\u0915\u0921\u093c\u0947\u0902, \u0932\u0947\u0915\u093f\u0928 \u0935\u091c\u0928 \u0906\u092a\u0915\u0947 \u0915\u0902\u0927\u0947 \u0915\u0947 \u092a\u0940\u091b\u0947 \u0930\u0939\u0947\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u0925\u094b\u0921\u093c\u093e \u092e\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u092c\u0948\u0920 \u091c\u093e\u090f\u0902, \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0940 \u0938\u0940\u0927 \u092e\u0947\u0902 \u0930\u0916\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u0932\u0947 \u091c\u093e\u090f\u0902 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0938\u0940\u0927\u093e \u0915\u0930\u0947\u0902, \u0910\u0938\u093e \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u092b\u0948\u0932\u093e\u090f\u0902 \u0924\u093e\u0915\u093f \u0915\u0947\u091f\u0932\u092c\u0947\u0932\u094d\u0938 \u0906\u092a\u0915\u0947 \u0938\u093f\u0930 \u0915\u0947 \u090a\u092a\u0930 \u0909\u0920\u0947\u0902\u0964 \u0928\u0940\u091a\u0947 \u092c\u0948\u0920\u0947\u0902 \u0914\u0930 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/li>\n<\/ol>\n<section class=\"embed\" data-embed=\"body-image\" data-lazy-id=\"P0-31\" data-node-id=\"78\" data-hydrated=\"1\">\n<div class=\"align-center size-medium embed css-6i9ia4 e1fodxfw4\" data-embed=\"body-image\">\n<div class=\"css-uwraif e1fodxfw3\"><img loading=\"lazy\" decoding=\"async\" class=\"css-0 e193vzwj0 aligncenter\" title=\"\u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e, \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u0915\u0938\u0930\u0924\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/skaters-1624543684.jpg?resize=980:*\" sizes=\"auto, 100vw\" srcset=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/skaters-1624543684.jpg?resize=640:* 640w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/skaters-1624543684.jpg?resize=768:* 980w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/skaters-1624543684.jpg?resize=980:* 1120w\" alt=\"\u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e, \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u0915\u0938\u0930\u0924\" width=\"348\" height=\"174\" data-nimg=\"1\" \/><\/div>\n<\/div>\n<\/section>\n<h3>7.<strong>\u0921\u0902\u092c\u0932 \u0913\u0935\u0930\u0939\u0947\u0921 \u0932\u0902\u091c<\/strong><\/h3>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"62\">\u0932\u0902\u091c \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u090f\u0915 \u0921\u092e\u094d\u092c\u0932 \u0913\u0935\u0930\u0939\u0947\u0921 \u091c\u094b\u0921\u093c\u0947\u0902, \u0914\u0930 \u0906\u092a\u0915\u094b \u0905\u091a\u093e\u0928\u0915 \u090f\u0915 \u0915\u094b\u0930 \u091a\u093f\u0938\u0932\u0930 \u092e\u093f\u0932 \u091c\u093e\u090f\u0917\u093e\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"63\">\u0915\u094d\u0930\u0947\u0938\u0940 \u092a\u0930\u092b\u0949\u0930\u092e\u0947\u0902\u0938 \u0915\u0947 \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u0915\u094b\u091a \u091f\u094b\u0928\u0940 \u091c\u0947\u0902\u091f\u093f\u0932\u0915\u094b\u0930 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8216;\u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0947 \u0938\u093e\u0925 \u092d\u093e\u0930 \u0938\u094d\u0925\u093e\u0928\u093e\u0902\u0924\u0930\u093f\u0924 \u0939\u094b\u0928\u0947 \u092a\u0930, \u0906\u092a\u0915\u0947 \u0927\u0921\u093c \u0915\u0940 \u0938\u092d\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0935\u091c\u0928 \u0915\u094b \u0938\u0940\u0927\u0947 \u0906\u092a\u0915\u0947 \u090a\u092a\u0930 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u093e\u0925 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964&#8217;<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"65\">\u092f\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u0914\u0930 \u0928\u093f\u0924\u0902\u092c\u094b\u0902 \u0915\u094b \u092d\u0940 \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0924\u093e \u0939\u0948, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u091d\u0941\u0915\u0947 \u0939\u0941\u090f \u0915\u0902\u0927\u0947 \u0914\u0930 \u0915\u092e\u091c\u094b\u0930 \u0928\u093f\u0924\u0902\u092c \u092d\u0940 \u092a\u0947\u091f \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"66\"><strong>\u0907\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n<ol class=\"css-1r2vahp emevuu60\" data-node-id=\"67\">\n<li>\u092e\u0927\u094d\u092f\u092e \u0938\u0947 \u0939\u0932\u094d\u0915\u0947 \u0935\u091c\u0928 \u0915\u0947 \u0921\u092e\u094d\u092c\u0932 \u0915\u0940 \u090f\u0915 \u091c\u094b\u0921\u093c\u0940 \u0932\u0947\u0902\u0964 \u0921\u092e\u094d\u092c\u0932 \u0915\u094b \u0938\u093f\u0930 \u0915\u0947 \u090a\u092a\u0930 \u0907\u0938 \u0924\u0930\u0939 \u0926\u092c\u093e\u090f\u0902 \u0915\u093f \u0906\u092a\u0915\u0940 \u0939\u0925\u0947\u0932\u093f\u092f\u093e\u0901 \u090f\u0915-\u0926\u0942\u0938\u0930\u0947 \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u0939\u094b\u0902\u0964 \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0947 \u0915\u0902\u0927\u0947 \u0906\u092a\u0915\u0947 \u0915\u093e\u0928\u094b\u0902 \u0915\u0947 \u092a\u093e\u0938 \u0928 \u0906\u090f\u0901\u0964<\/li>\n<li>\u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u091d\u0941\u0915\u0924\u0947 \u0939\u0941\u090f \u0915\u0926\u092e \u092c\u0922\u093c\u093e\u090f\u0901, \u0930\u0941\u0915\u0947\u0902 \u0914\u0930 \u092b\u093f\u0930 \u0905\u092a\u0928\u0947 \u092a\u093f\u091b\u0932\u0947 \u092a\u0948\u0930 \u0915\u094b \u0906\u0917\u0947 \u0932\u093e\u0915\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u0930\u0916\u0947\u0902\u0964 \u0906\u0917\u0947 \u092c\u0922\u093c\u0924\u0947 \u0938\u092e\u092f \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092c\u093e\u0930\u0940-\u092c\u093e\u0930\u0940 \u0938\u0947 \u0906\u0917\u0947 \u092c\u0922\u093c\u093e\u090f\u0901\u0964<\/li>\n<\/ol>\n<section class=\"embed\" data-embed=\"body-image\" data-lazy-id=\"P0-29\" data-node-id=\"68\" data-hydrated=\"1\">\n<div class=\"align-center size-medium embed css-6i9ia4 e1fodxfw4\" data-embed=\"body-image\">\n<div class=\"css-uwraif e1fodxfw3\"><img loading=\"lazy\" decoding=\"async\" class=\"css-0 e193vzwj0 aligncenter\" title=\"\u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u0938\u094d\u092a\u094d\u0930\u093f\u0902\u091f\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/treadmill-1603899384.jpg?resize=980:*\" sizes=\"auto, 100vw\" srcset=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/treadmill-1603899384.jpg?resize=640:* 640w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/treadmill-1603899384.jpg?resize=768:* 980w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/treadmill-1603899384.jpg?resize=980:* 1120w\" alt=\"\u0915\u0902\u0927\u093e, \u0915\u094b\u0939\u0928\u0940, \u092e\u093e\u0928\u0935 \u092a\u0948\u0930, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092e\u0936\u0940\u0928, \u0915\u0932\u093e\u0908, \u0918\u0941\u091f\u0928\u0947, \u092c\u0948\u0920\u0928\u093e, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940, \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092b\u093f\u091f\u0928\u0947\u0938, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0909\u092a\u0915\u0930\u0923,\" width=\"294\" height=\"294\" data-nimg=\"1\" \/><\/div>\n<\/div>\n<\/section>\n<h3>8. \u0938\u094d\u0915\u0947\u091f\u0930\u094d\u0938<\/h3>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"80\">\u0935\u0938\u093e \u0939\u093e\u0928\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0902, \u091a\u092a\u0932\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0947\u0902, \u0924\u093e\u0915\u0924 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0947\u0902, \u0936\u0915\u094d\u0924\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u090f\u0902, \u0914\u0930 \u0905\u092a\u0928\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u094b \u0906\u0938\u092e\u093e\u0928 \u091b\u0942\u0928\u0947 \u0926\u0947\u0902: \u0938\u094d\u0915\u0947\u091f\u0930\u094d\u0938 \u0915\u0947 \u0932\u093e\u092d \u0938\u093f\u0930\u094d\u092b \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u091c\u0932\u093e\u0928\u0947 \u0938\u0947 \u0915\u0939\u0940\u0902 \u0905\u0927\u093f\u0915 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0935\u0947 \u0907\u0938\u092e\u0947\u0902 \u092d\u0940 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0939\u0948\u0902\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"81\"><strong>\u0907\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n<ol class=\"css-1r2vahp emevuu60\" data-node-id=\"82\">\n<li>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0915\u0902\u0927\u0947 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u092a\u0930 \u092b\u0948\u0932\u093e\u0915\u0930 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u090f\u0901\u0964 \u0905\u092a\u0928\u0940 \u091a\u091f\u093e\u0908 \u0915\u0947 \u090f\u0915 \u0924\u0930\u092b \u0915\u0942\u0926\u0947\u0902 \u0914\u0930 \u090f\u0915 \u092a\u0948\u0930 \u0915\u094b \u0938\u0939\u093e\u0930\u093e \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u0948\u0930 \u0915\u0947 \u092a\u0940\u091b\u0947 \u0925\u094b\u0921\u093c\u093e \u0938\u093e \u0915\u094b\u0923 \u092c\u0928\u093e\u0924\u0947 \u0939\u0941\u090f \u092e\u094b\u0921\u093c\u0947\u0902\u0964<\/li>\n<li>\u0935\u093e\u092a\u0938 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u090f\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u091a\u091f\u093e\u0908 \u0915\u0947 \u0926\u0942\u0938\u0930\u0940 \u0913\u0930 \u091b\u0932\u093e\u0902\u0917 \u0932\u0917\u093e\u090f\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u093e \u0935\u091c\u0928 \u092c\u0926\u0932\u0947\u0902 \u0914\u0930 \u0935\u093f\u092a\u0930\u0940\u0924 \u092a\u0948\u0930 \u0915\u094b \u092a\u0940\u091b\u0947 \u0915\u0940 \u0913\u0930 \u0930\u0916\u0915\u0930 \u0909\u0924\u0930\u0947\u0902\u0964 \u0926\u094b\u0939\u0930\u093e\u090f\u0901\u0964<\/li>\n<\/ol>\n<section class=\"embed\" data-embed=\"body-image\" data-lazy-id=\"P0-32\" data-node-id=\"83\" data-hydrated=\"1\">\n<div class=\"align-center size-medium embed css-6i9ia4 e1fodxfw4\" data-embed=\"body-image\">\n<div class=\"css-uwraif e1fodxfw3\"><img loading=\"lazy\" decoding=\"async\" class=\"css-0 e193vzwj0 aligncenter\" title=\"\u091f\u0915 \u091c\u092e\u094d\u092a\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/squat-tuck-jump-1604509465.jpg?resize=980:*\" sizes=\"auto, 100vw\" srcset=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/squat-tuck-jump-1604509465.jpg?resize=640:* 640w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/squat-tuck-jump-1604509465.jpg?resize=768:* 980w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/squat-tuck-jump-1604509465.jpg?resize=980:* 1120w\" alt=\"\u092a\u0948\u0930, \u092e\u093e\u0928\u0935 \u092a\u0948\u0930, \u092e\u093e\u0928\u0935 \u0936\u0930\u0940\u0930, \u0915\u0902\u0927\u093e, \u0915\u094b\u0939\u0928\u0940, \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u093e, \u091c\u094b\u0921\u093c, \u0915\u0932\u093e\u0908, \u0918\u0941\u091f\u0928\u093e, \u092c\u0948\u0920\u0928\u093e,\" width=\"236\" height=\"177\" data-nimg=\"1\" \/><\/div>\n<\/div>\n<\/section>\n<h3>9. \u091f\u0915 \u091c\u0902\u092a\u094d\u0938<\/h3>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"86\">\u092f\u0939 \u092a\u094d\u0932\u093e\u092f\u094b\u092e\u0947\u091f\u094d\u0930\u093f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u0932\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0907\u0938\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0936\u0930\u0940\u0930-\u0935\u0938\u093e \u091c\u0932\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0906\u0926\u0930\u094d\u0936 \u091c\u094b\u0921\u093c \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"87\"><strong>\u0907\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n<ol class=\"css-1r2vahp emevuu60\" data-node-id=\"88\">\n<li>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0915\u092e\u0930 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u092a\u0930 \u092b\u0948\u0932\u093e\u0915\u0930 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u090f\u0902, \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u092c\u093e\u091c\u0941\u0913\u0902 \u0915\u094b \u0915\u0902\u0927\u0947 \u0915\u0940 \u090a\u0902\u091a\u093e\u0908 \u092a\u0930 \u092b\u0948\u0932\u093e\u090f\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u0936\u0915\u094d\u0924\u093f \u0915\u093e \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f, \u0914\u0930 \u0905\u0927\u093f\u0915 \u091d\u0941\u0915\u0947\u0902 \u0914\u0930 \u0938\u0940\u0927\u0947 \u090a\u092a\u0930 \u0915\u0942\u0926\u0947\u0902, \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u0909\u0920\u093e\u090f\u0902 \u0924\u0925\u093e \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0938\u094d\u092a\u0930\u094d\u0936 \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>\u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u0906\u092a \u0927\u0940\u0930\u0947 \u0938\u0947 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u092e\u094b\u0921\u093c\u0915\u0930 \u0909\u0924\u0930\u0947\u0902\u0964<\/li>\n<\/ol>\n<section class=\"embed\" data-embed=\"body-image\" data-lazy-id=\"P0-33\" data-node-id=\"89\" data-hydrated=\"1\">\n<div class=\"align-center size-medium embed css-6i9ia4 e1fodxfw4\" data-embed=\"body-image\">\n<div class=\"css-uwraif e1fodxfw3\"><img loading=\"lazy\" decoding=\"async\" class=\"css-0 e193vzwj0 aligncenter\" title=\"\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u091c\u0902\u092a\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/squat-jump-1583856594.jpg?resize=980:*\" sizes=\"auto, 100vw\" srcset=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/squat-jump-1583856594.jpg?resize=640:* 640w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/squat-jump-1583856594.jpg?resize=768:* 980w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/squat-jump-1583856594.jpg?resize=980:* 1120w\" alt=\"\u0936\u0940\u0918\u094d\u0930\u092a\u0924\u0928 \u0938\u0947 \u092c\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092f\u0942\u0915\u0947 2024\" width=\"300\" height=\"225\" data-nimg=\"1\" \/><\/div>\n<\/div>\n<\/section>\n<h3><\/h3>\n<h3>10. \u092b\u094d\u0930\u0949\u0917\u0930\u094d\u0938<\/h3>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"96\">\u0907\u0938 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0940 \u0938\u0930\u0932\u0924\u093e \u0938\u0947 \u092e\u0942\u0930\u094d\u0916 \u092e\u0924 \u092c\u0928\u093f\u090f, \u092f\u0939 \u0938\u092e\u094d\u092a\u0942\u0930\u094d\u0923 \u0936\u0930\u0940\u0930 \u0915\u094b \u0932\u0915\u094d\u0937\u094d\u092f \u092c\u0928\u093e\u0924\u093e \u0939\u0948, \u0924\u0925\u093e \u090f\u0915 \u0939\u0940 \u092c\u093e\u0930 \u092e\u0947\u0902 \u092d\u0941\u091c\u093e\u0913\u0902, \u092a\u0947\u091f, \u0928\u093f\u0924\u0902\u092c\u094b\u0902, \u092a\u0948\u0930\u094b\u0902 \u0914\u0930 \u0939\u0943\u0926\u092f \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u0924\u0925\u093e \u0939\u092e\u093e\u0930\u0947 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948\u0964<\/p>\n<p class=\"css-1nd4gv7 emevuu60\" data-journey-content=\"true\" data-node-id=\"97\"><strong>\u0907\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n<ol class=\"css-1r2vahp emevuu60\" data-node-id=\"98\">\n<li>\u092c\u0948\u0920 \u091c\u093e\u090f\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u092b\u0930\u094d\u0936 \u092a\u0930 \u0930\u0916\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092a\u0940\u091b\u0947 \u0915\u0940 \u0913\u0930 \u0932\u0947 \u091c\u093e\u0915\u0930 \u092a\u094d\u0930\u0947\u0938-\u0905\u092a \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0932\u093e\u090f\u0902\u0964<\/li>\n<li>\u0907\u0938 \u092e\u0942\u0935\u092e\u0947\u0902\u091f \u0915\u094b \u0935\u093e\u092a\u0938 \u0932\u094b-\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u092a\u094b\u091c\u0940\u0936\u0928 \u092e\u0947\u0902 \u0932\u0947 \u0906\u090f\u0902\u0964 \u092f\u0939 \u090f\u0915 \u0930\u093f\u092a\u0940\u091f\u0947\u0936\u0928 \u0939\u0948\u0964<\/li>\n<\/ol>\n<section class=\"embed\" data-embed=\"body-image\" data-lazy-id=\"P0-35\" data-node-id=\"99\" data-hydrated=\"1\">\n<div class=\"align-center size-medium embed css-6i9ia4 e1fodxfw4\" data-embed=\"body-image\">\n<div class=\"css-uwraif e1fodxfw3\"><img loading=\"lazy\" decoding=\"async\" class=\"css-0 e193vzwj0 aligncenter\" title=\"\u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e, \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u0915\u0938\u0930\u0924\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/broadjump-1608294680.jpg?resize=980:*\" sizes=\"auto, 100vw\" srcset=\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/broadjump-1608294680.jpg?resize=640:* 640w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/broadjump-1608294680.jpg?resize=768:* 980w, https:\/\/hips.hearstapps.com\/hmg-prod\/images\/broadjump-1608294680.jpg?resize=980:* 1120w\" alt=\"\u0918\u0930 \u092a\u0930 \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u0915\u0938\u0930\u0924\" width=\"277\" height=\"277\" data-nimg=\"1\" \/><\/div>\n<\/div>\n<\/section>\n<h1 class=\"entry-title\"><a href=\"https:\/\/www.diabetesasia.org\/magazine\/can-a-belly-fat-increses-the-risk-of-type-2-diabetes\/\">can a belly fat increses the risk of type 2 diabetes ?<\/a><\/h1>\n","protected":false},"excerpt":{"rendered":"<p>\u092c\u0947\u0932\u0940 \u092b\u0948\u091f \u092c\u0930\u094d\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f 10 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c : \u091c\u092c \u092c\u0939\u0941\u0924 \u0938\u0947 \u0932\u094b\u0917 \u0935\u091c\u0928&#8230;<\/p>\n","protected":false},"author":2,"featured_media":3362,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[23,27,1],"tags":[1213,1087],"class_list":["post-3361","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-medicine","category-nutrition-in-disease","category-uncategorized","tag-1213","tag-1087"],"aioseo_notices":[],"featured_image_urls":{"full":["https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340.jpg",510,340,false],"thumbnail":["https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340-150x150.jpg",150,150,true],"medium":["https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340.jpg",510,340,false],"large":["https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340.jpg",510,340,false],"1536x1536":["https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340.jpg",510,340,false],"2048x2048":["https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340.jpg",510,340,false],"covernews-slider-full":["https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340.jpg",510,340,false],"covernews-slider-center":["https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340.jpg",510,340,false],"covernews-featured":["https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340.jpg",510,340,false],"covernews-medium":["https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340.jpg",510,340,false],"covernews-medium-square":["https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340-400x250.jpg",400,250,true]},"author_info":{"display_name":"Dr. Rajesh Jain","author_link":"https:\/\/www.diabetesasia.org\/hindimagazine\/author\/rajeshjain\/"},"category_info":"<a href=\"https:\/\/www.diabetesasia.org\/hindimagazine\/category\/lifestyle-medicine\/\" rel=\"category tag\">Lifestyle Medicine<\/a> <a href=\"https:\/\/www.diabetesasia.org\/hindimagazine\/category\/nutrition-in-disease\/\" rel=\"category tag\">Nutrition in Diabetes &amp; Obesity<\/a> <a href=\"https:\/\/www.diabetesasia.org\/hindimagazine\/category\/uncategorized\/\" rel=\"category tag\">Uncategorized<\/a>","tag_info":"Uncategorized","comment_count":"0","jetpack_featured_media_url":"https:\/\/www.diabetesasia.org\/hindimagazine\/wp-content\/uploads\/2022\/06\/measuring-tape-4590164__340.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.diabetesasia.org\/hindimagazine\/wp-json\/wp\/v2\/posts\/3361","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.diabetesasia.org\/hindimagazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.diabetesasia.org\/hindimagazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/hindimagazine\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/hindimagazine\/wp-json\/wp\/v2\/comments?post=3361"}],"version-history":[{"count":5,"href":"https:\/\/www.diabetesasia.org\/hindimagazine\/wp-json\/wp\/v2\/posts\/3361\/revisions"}],"predecessor-version":[{"id":4241,"href":"https:\/\/www.diabetesasia.org\/hindimagazine\/wp-json\/wp\/v2\/posts\/3361\/revisions\/4241"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.diabetesasia.org\/hindimagazine\/wp-json\/wp\/v2\/media\/3362"}],"wp:attachment":[{"href":"https:\/\/www.diabetesasia.org\/hindimagazine\/wp-json\/wp\/v2\/media?parent=3361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.diabetesasia.org\/hindimagazine\/wp-json\/wp\/v2\/categories?post=3361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.diabetesasia.org\/hindimagazine\/wp-json\/wp\/v2\/tags?post=3361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}