kisi bhi jismani sargarmi aur usay mukammal karne ke liye aap ko
bardasht ya bardasht ki zaroorat hoti hai. istehkaam jismani taaqat aur aik
aisa kaam karne ki salahiyat ke siwa kuch nahi jis ke liye jismani mushaqqat
darkaar ho. is ke liye, aap ko mazboot pathon ki zaroorat hogi jo ke mushaqqat
ki taweel muddat ka muqaabla kar saken. yeh chand tareeqay hain jin ke zariye
aap qudrati tor par apni taaqat barha satke hain aur taweel arsay tak jismani
sargarmi mein mashgool reh satke hain .
Stimna kya hai ?
qowat bardasht woh taaqat hai jo aap ko taweel arsay tak bharpoor
jismani sargarmi ya zehni koshish bardasht karne ki ijazat deti hai. barhti hui
salahiyat aap ko sakht sargarmi ke douran tanao aur takleef ko bardasht karne
mein madad day sakti hai. yeh thakawat aur thakawat ko kam karne mein bhi madad
kar sakta hai jo aksar zordar sargarmi ki pairwi karta hai. agar aap ki qowat
bardasht ziyada hai to aap kam tawanai istemaal karte hue rozana ki sargarmia
bhi aala satah par injaam day satke hain .
1. sehat mand ghiza par amal karen .
agar aap ziyada shiddat ke werzish ya sargarmi mein hain to, aap ki
khoraak sargarmi ko mukammal karne ke liye darkaar tawanai ko barha sakti hai.
protein aur charbi ke sath, aap ko corbohydrate ki miqdaar mein izafah karna
chahiye agar aap ziyada shiddat ki sargarmia karte hain. yeh corbohydrate jaldi
se tawanai muhayya kar satke hain kyunkay tawanai ko jari karne ke liye inhen
aasani se میٹابولائز
kya ja sakta hai ( 1 ). is ke nateejay mein, aap ki salahiyat mein izafah hota
hai aur bardasht ko badhaane mein madad millti hai .
aap kelay aur saib, fibre se bharpoor ghazayen, jaisay bair, anaaj ke danay waghera,
brown chawal, aur deegar nashasta daar khaano, jaisay meethay aalo ka istemaal
kar satke hain taakay aap ke jism ko corbohydrate se bharpoor karen aur apni
salahiyat mein izafah karen ( 2 ), ( 3 ), ( 4 ). yeh khanay ki ashya mustaqil
mizaji faraham kar sakti hain kyunkay yeh corbohydrate ke metabolism ko mutasir
kar sakti hain. salahiyat badhaane ke liye un 25 behtareen khaano ko shaamil
karne ki koshish karen .
taham, kisi ko derye masnoaat, processesed foods, jaisay pasta, alchohal, tali hui khaano, aur kam calorie
walay khanay aur mashrobat ke istemaal se parhaiz karna chahiye kyunkay woh
tawanai ki satah ko kam kar saktay hain. har khanay mein calorie ki ghalat
miqdaar ka istemaal ya har khanay ke hissay ke size ko tabdeel karna tawanai ki
satah ke sath sath sirabi ko bhi mutasir kar sakta hai ( 5 ). yeh khoraak ki
miqdaar mein izafah ya kami ka baais ban sakta hai .
2. baqaidagi se werzish karen .
werzish aap ki salahiyat ko badhaane ka aik aur tareeqa hai. chahay
yeh treedmal, teraaki, sayiklng, ya airo box par aik aam daud ho, werzish qalbi
tandrusti ko farogh deti hai ( 6 ). is ke nateejay mein, bardasht, bardasht,
taaqat aur lachak badhaane mein madad mil sakti hai ( 7 ) .
3. muraqba aur yoga ki mashq karen .
muraqba aur yoga tanao ko kam karne aur aaraam karne ke qudrati
tareeqay hain. آئینگر
yoga mein kayi pose kharray pose par zor dete hain jo bil akhir qowat, jism ki
seedh aur taaqat badhaane mein madad kar saktay hain ( 8 ). yeh taweel mudti
mein aap ki jismani bardasht bhi banata hai .
4. moseeqi sunen .
shadeed werzish ke session ke douran moseeqi sunna, jaisa ke
tehqeeq se pata chalta hai, dispinya ya saans ki qillat ko kam karta hai ( 9 ). yeh aap ki rawadari aur
salahiyat ko badhaane mein madad day sakta hai jabkay ziyada shiddat ki mashqon
mein mashgool ho .
5. Aishwa gndha
hai
Aishwa gandha aik jari bootion ka zameema hai jo ke behtar
qalbi bardasht aur istehkaam se wabasta hai. tehqeeq se pata chalta hai ke yeh
lambi Umar aur istashna ko barha sakta hai ( 10 ) .
aap is jari booti ko splimnt ya powder ki shakal mein le satke
hain. is baat ko yakeeni banayen ke aap sahih khoraak ke liye –apne dr se rujoo
karen kyunkay Aishwa
gandha ka ziyada istemaal qay aur ishaal ka
sabab ban sakta hai .
6. caffeine ka istemaal karen .
caffeine ki khapat tawanai ko barha sakti hai kyunkay yeh dopamayin aur noor idr yalian (11) ki barhti hui rihayi ka baais banti hai.
yeh aap ko ziyada chokas aur tawanai bakhash mehsoos kar sakta hai aur jismani
mushaqqat se guzarnay ki aap ki salahiyat ko barha sakta hai .
note : caffeine walay mashrobat ka ziyada istemaal aap ke blood
pressure, dil ki dharkan aur pishaab karne ki khwahish aur be khwabi aur
iztiraab ko barha sakta hai .
7. tambaku noshi chore do .
tehqeeq se pata chalta hai ke tambaku noshi bardasht ki salahiyat (
12 ) par muzir asraat muratab karti hai. yeh aap ki salahiyat aur tawanai ki
satah ko mutasir karsaktha hai aur shadeed jismani sargarmi karte hue saans ki
kami mehsoos karne mein aap ki madad karsaktha hai .
aap ki salahiyat ko badhaane mein kitna waqt lagta hai ?
aap ki salahiyat ko badhaane ke liye koi short kat nahi hai. aik
qareebi nigrani ke mutalay se pata chalta hai ke mutalea ke mazameen ko taaqat
aur istehkaam ( ya cardio pulmonary reserves ) ( 13 ) bananay mein qareeb 14
din lagey. taham, sahih dorania 1 shakhs se dosray shakhs mein mukhtalif ho
sakta hai kyunkay yeh awamil par munhasir hota hai, jaisay ke fard ki sehat aur
taaqat aur bardasht ko badhaane ki targheeb .
0 Comments