फिटनेस की शुरुआत एंकल से करे, जानें ये 8 ज़रूरी एक्सरसाइज

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स्ट्रोन्ग और स्टेबल एंकल के लिए ये 8 एक्सरसाइज बेस्ट हैं

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किसी कुर्सी या दीवार के सहारे खड़े होकर धीरे-धीरे अपनी एड़ी ऊपर उठाएं, पंजों पर खड़े हो रहे

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कुर्सी पर बैठकर पैर उठाएं और पंजे से दाईं और फिर बाईं ओर सर्कल बनाएं। फिर पैर बदलें

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खड़े होकर या बैठकर पैर की उंगलियों से हवा में अक्षर बनाएं। पूरे अल्फाबेट दो बार दोहराएं

[{"selector":"#anim-e2900c50-d9e5-4bdc-a6f0-2cae506059c2","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66413218-9ec6-4b2f-ba4c-4a2fef6f7b01","keyframes":{"transform":["translate3d(0px, 143.02422%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89510a31-0d09-409f-8694-86ee1fd854b5","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55e27a1c-daf0-420d-a0ff-c0205d444a96","keyframes":{"transform":["translate3d(0px, 183.82561%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-53fca517-6c26-4974-9eb9-a85e08f20446 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(8.805146808854763%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

फर्श पर कुछ छोटी चीजें रखें। अपनी पैर की उंगलियों से उन्हें उठाएं और एक कटोरे में डालें

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रेसिस्टेन्स बैंड को अपने पैरों के नीचे रखें, और पैर को नीचे की ओर दबाएं। मसल मजबूत होती हैं

[{"selector":"#anim-dbeee0e2-2e71-437c-8a67-dd332d925297","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c4b773e8-894a-41f0-a374-f6d221f20ee3","keyframes":{"transform":["translate3d(0px, 143.02422%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1c24aa0b-31d2-46f7-8a2c-e24692659cb9","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80578579-80fc-412f-8c74-a11e9011b10e","keyframes":{"transform":["translate3d(0px, 183.82561%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-72028bcc-4496-417f-91a6-c6799a6bc37c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(12.499999772451451%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

दीवार का सामना करते हुए खड़े हो जाएं, एक पैर आगे और दूसरे को पीछे रखें। 30 सेकंड तक रुकें

[{"selector":"#anim-49b67fc8-dc02-4efe-9db3-a3789895d7e0","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7cf308c5-ca34-47f7-9c5f-5654a78bab0d","keyframes":{"transform":["translate3d(0px, 143.02422%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-088196ef-9589-4650-9f67-26b89d89e261","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bdefa90d-13f6-4a7d-a16d-a8266c86c027","keyframes":{"transform":["translate3d(0px, 183.82561%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c36f3469-f0c2-41ce-8aa1-689b23679e12 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.2708716363513535%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

लेट जाएं और एक रेसिस्टेन्स बैंड को फर्नीचर से बांधें। बैंड को अपने पैर के चारों ओर लपेटें

[{"selector":"#anim-9e930c6d-d96e-4bd7-b88b-ebd9a19062ad","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-20042a93-bc5d-490c-95ba-fc6b5b4bffba","keyframes":{"transform":["translate3d(0px, 143.02422%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3385093f-0bbf-4581-9a63-16fe1e15c46d","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bec77068-e4d2-4afc-a4af-b58cb1321337","keyframes":{"transform":["translate3d(0px, 183.82561%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-169d9a07-8869-4378-b42f-b8d9abb7d645 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(3.9877297821490196%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: pinterest

एक्सरसाइज की तरह ही करें, लेकिन पैर को अंदर धकेलें। एंकल इनर हिस्से स्ट्रोंग करेगा

[{"selector":"#anim-73fe6986-97ab-42fb-ae8b-8c2373354af0","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-76b46369-859b-43fe-9ab4-1367b44f164e","keyframes":{"transform":["translate3d(0px, 143.02422%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b9a211df-c8f9-4d12-966a-026ce6760bb7","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fea82925-e775-4e06-af45-7b79847fe896","keyframes":{"transform":["translate3d(0px, 183.82561%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3fc945fc-2fa9-4d22-b6f4-a94e4bb2d220 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000008040048488311413%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: pinterest

पुराने बिस्तर की बदबू और दाग गायब करेंगे ये 8 आसान घरेलू टिप्स Find out More

फिटनेस की शुरुआत एंकल से करे, जानें ये 8 ज़रूरी एक्सरसाइज

स्ट्रोन्ग और स्टेबल एंकल के लिए ये 8 एक्सरसाइज बेस्ट हैं

किसी कुर्सी या दीवार के सहारे खड़े होकर धीरे-धीरे अपनी एड़ी ऊपर उठाएं, पंजों पर खड़े हो रहे

काफ राइसेस

कुर्सी पर बैठकर पैर उठाएं और पंजे से दाईं और फिर बाईं ओर सर्कल बनाएं। फिर पैर बदलें

एंकल सर्कल

खड़े होकर या बैठकर पैर की उंगलियों से हवा में अक्षर बनाएं। पूरे अल्फाबेट दो बार दोहराएं

अल्फाबेट बनाना

फर्श पर कुछ छोटी चीजें रखें। अपनी पैर की उंगलियों से उन्हें उठाएं और एक कटोरे में डालें

टो पिकप

रेसिस्टेन्स बैंड को अपने पैरों के नीचे रखें, और पैर को नीचे की ओर दबाएं। मसल मजबूत होती हैं

प्लांटर फ्लेक्सन

दीवार का सामना करते हुए खड़े हो जाएं, एक पैर आगे और दूसरे को पीछे रखें। 30 सेकंड तक रुकें

हील कोर्ड स्ट्रेच

लेट जाएं और एक रेसिस्टेन्स बैंड को फर्नीचर से बांधें। बैंड को अपने पैर के चारों ओर लपेटें

लेटरल एंकल रोल

एक्सरसाइज की तरह ही करें, लेकिन पैर को अंदर धकेलें। एंकल इनर हिस्से स्ट्रोंग करेगा

मीडियल एंकल रोल