ट्रेडमिल पर रनिंग करते समय न करें ये गलती, वेट लॉस की जगह बढ़ जायेगा वजन!

[{"selector":"#anim-0dc5f6a9-b2c3-4084-8a37-1c622c1bc3f8","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bd25bc4f-659e-40d3-8af1-f5de47d5bcc9","keyframes":{"transform":["translate3d(0px, 121.03759%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Image Credit: pinterest by Roopali Sharma | jun 22 , 2026

वजन घटाने के लिए ट्रेडमिल बेहतरीन टूल है, जहां आप हाई-इंटेन्सिटी इंटरवल ट्रेनिंग और इनक्लाइन वोक जैसे तरीकों से तेजी से कैलोरी बर्न कर सकते हैं। इसे स्ट्रेंथ ट्रेनिंग और सही डाइट के साथ जोड़ने से अच्छे रिजल्ट मिलेंगे:

[{"selector":"#anim-17d36738-22f5-4a95-975b-a27c537283c6","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-4ba4a928-1fc8-44e9-8de6-934ae48817bf","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-f1f2345c-75f2-429b-9962-22896fb610b3","keyframes":{"transform":["translate3d(-117.15211%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-977106f5-a11b-4739-8fe2-af15c5c192b1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-baff4f8b-a5db-474c-adfb-9405ab59bb32","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

ट्रेडमिल को 12% की ढलान पर सेट करें और 5-6 kmph की स्पीड से 20 मिनट तक वर्कआउट करें। यह पैरों की मसल्स को मजबूत कर ज्यादा कैलोरी बर्न करता है

[{"selector":"#anim-f7dc715b-d0b2-493e-8f29-b96a3717e154","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-5cd6895d-ee67-4e09-84d9-219ff5a5dedb","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-6bdb79d2-cbf2-495e-ac4b-2c75efa55bd4","keyframes":{"transform":["translate3d(-115.92356%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e4004cf1-b9ef-498c-9e02-3bafd4a3187a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-460cd052-5787-4db2-8d09-119ad366ff88","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-99942025-e942-4611-b5cd-4037be16f924","keyframes":{"transform":["translate3d(113.83648%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-10f07c2b-38e2-421c-bacb-8c7a0eda39c4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f1a0ba27-76a3-430c-9c98-387d131e1e13","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

1 मिनट के लिए तेज गति से दौड़ें (या वोक करें) और फिर 1 मिनट के लिए स्लो हो जाएं। इसे करीब 10 बार दोहराएं

[{"selector":"#anim-858be6a7-4393-4862-9260-e0bcea132a17","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-a24a5ee8-1a1d-472a-a921-df293e273b2e","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-bbcf0e1c-e80f-44b4-b4d5-8715a89a800c","keyframes":{"transform":["translate3d(-119.66102%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b2b6e012-9dfa-4f0d-a93a-6dff88ec41c2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-31b649f0-6c54-4a7a-a373-08b99b4d6d4c","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-bc15e2f6-c6a7-4070-90b4-d6a2b975aebb","keyframes":{"transform":["translate3d(113.52201%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b338fdb3-99db-46f0-a0d1-6eb91164d970","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5be508ea-48fb-4496-89d1-507d0ccf97b3","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

ट्रेडमिल को 2% इंक्लाइन पर सेट करें और उल्टा चलें। मशीन के साइड वाले हत्थों को पकड़कर ही चलें ताकि बैलेंस न बिगड़े

[{"selector":"#anim-d8df682b-6ef9-4f2a-b529-76f4080b852e","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-3857ef24-0063-4fc9-af85-48f4081fb09e","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-f570d93f-7acc-4be5-83a3-5cf743147178","keyframes":{"transform":["translate3d(-119.66102%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7d387e71-a9c6-403b-b1fd-dea9cae05be6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fcc89bfd-a3d9-4a1f-9aa3-f352fb4b879f","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-1a81ece6-637a-4752-89fe-bf6b0125107b","keyframes":{"transform":["translate3d(113.52201%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d904f475-f542-4e0c-bb1e-ab6a6922d6f8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3aa7c6b4-2298-494d-acc0-5f4d56ede765","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

यदि आप शुरुआत कर रहे हैं, तो लंबी अवधि (30-40 मिनट) तक एक सामान्य और आरामदायक स्पीड से वोक करें

[{"selector":"#anim-66fc9ccf-c3f0-4092-abc1-2755d7888c59","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-23c2ee64-5fb3-4df9-95e7-632628fd377d","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-19190052-cca9-4be6-8e8b-44096c6fe999","keyframes":{"transform":["translate3d(-114.64968%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5925d9f4-6411-426f-b013-f96098419cc1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-841d50d8-312f-4134-ad9c-aed6dc4b217f","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-6241009d-e35c-4a94-914a-e1051a003423","keyframes":{"transform":["translate3d(113.52201%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b205ecdf-de1e-42c2-93d1-c49a7f92a190","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e74f6be4-d012-4f63-8fb4-1b1cb1b0c98e","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

30 सेकंड के लिए अपनी पूरी ताकत लगाकर स्प्रिंट (बहुत तेज दौड़) करें और फिर 90 सेकंड स्पीड से चलकर खुद को रिकवर करें

[{"selector":"#anim-d61124c9-aa9b-471c-9571-372092bcd637","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e05527ce-ae7c-41b5-a555-f8b8a4abeac7","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-6faedee0-1db9-4fbd-b2ad-c5969f599439","keyframes":{"transform":["translate3d(-114.64968%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55cf89ce-2a1b-4379-821d-24edaefcd0f7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eafdf570-d00f-40b3-beac-6cf11b618d20","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-4af15eaa-0149-4423-a2aa-e005b87696fd","keyframes":{"transform":["translate3d(113.52201%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b79916bb-47bc-4c5f-b073-b2948360c9c1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-40ec4a25-c193-4de6-b748-e1ae1b6c9d56","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

वर्कआउट शुरू करने से पहले 5-8 मिनट तक धीमी गति से वोक करें ताकि शरीर की नसें खुल जाएं और अंत में कूल-डाउन करना न भूलें

[{"selector":"#anim-934aaa38-7196-48d8-aba8-cf64083ee1ad","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-fe29f7ff-0b4a-4af1-912c-df278ffc906d","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-eb5a9e32-173e-467d-9a95-fc942d2a34e5","keyframes":{"transform":["translate3d(-114.64968%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a5f6738-3a37-4085-9a49-a6a1344f1f04","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-70b8cafd-1932-4673-8ea0-785e5740f6d2","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-6581f31a-711d-4dc8-8c8f-ec87b778815a","keyframes":{"transform":["translate3d(113.20754%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b0275259-cc04-47a2-8349-6da8d4506cc9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-571d4de2-edbe-49d1-8384-12c0b2f19020","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

सिर्फ ट्रेडमिल पर दौड़ने से फैट लोस के साथ-साथ मसल्स लोस भी हो सकता है। इसलिए ट्रेडमिल के साथ-साथ स्ट्रेंथ ट्रेनिंग भी करें

[{"selector":"#anim-e26eda81-582b-4aad-917f-c54fa17e2a19","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-09deca39-d860-4e9d-86b9-3a8a15011908","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-647e9236-bb91-494f-bf3c-a68c092a5ece","keyframes":{"transform":["translate3d(-114.64968%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-326c9595-73e0-4693-9f8b-da209428e14a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cf4217a8-204a-485c-97e4-1f417473d498","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-143dba4b-b370-447a-b0a2-6103edcda46e","keyframes":{"transform":["translate3d(113.20754%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a6b8d8ac-cb09-485a-a70c-88c01ccf352c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-691f4b3e-e61b-4cb3-b6fb-de8f86e92c70","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

ट्रेडमिल पर दौड़ते या चलते समय मशीन के हैंडल को कसकर न पकड़ें। अपने हाथों को नैचुरल तरीके से मूव होने दें और रीढ़ को सीधा रखें

[{"selector":"#anim-978da3db-8976-442b-99a0-1fb88ce3733e","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-ee104446-ef6f-4a55-93a8-2612d6356eff","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-266b2c68-d9ca-4681-9108-07631aaed467","keyframes":{"transform":["translate3d(-114.64968%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-030106b9-93f8-4e58-8631-60a4ef556ffe","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-50f9c265-6e26-4e8f-9846-8b4153efee00","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-2a7f5519-6b43-4790-b729-fdf527fdd20d","keyframes":{"transform":["translate3d(113.20754%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-daee37bd-c8ae-4e08-a5bb-280aa6b7463e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad46619a-5c09-48bf-90c2-4cb658a45b60","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

वर्कआउट से पहले और बाद में पर्याप्त पानी पिएं। इसके अलावा, डाइट में प्रोटीन की मात्रा बढ़ाएं और चीनी व प्रोसेस्ड फूड से दूरी बनाएं

[{"selector":"#anim-6be3cd86-1619-49e7-a619-4c4f98b2a1b7","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-4a0cc311-f488-4382-b283-6c66475b65f2","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-738699b1-a177-4cbe-8cea-bee3fb2402ab","keyframes":{"transform":["translate3d(-114.64968%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-57554449-632e-4976-aadc-a52104631973","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2b2e16e0-f9c7-43c9-8fdd-36a54b09be14","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-aa34f9fa-2565-448e-acb0-d8eafa05a393","keyframes":{"transform":["translate3d(113.20754%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96491267-b82b-4358-856f-97afd706dff3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6cbe25d2-70ff-4ccd-bfb3-0140ce2f3d67","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Image Credit: pinterest

जूतों की रेटिंग में छुपा है आराम का राज, न करें ये 5 गलतियां परफेक्ट फिटिंग के लिए Find out More

ट्रेडमिल पर रनिंग करते समय न करें ये गलती, वेट लॉस की जगह बढ़ जायेगा वजन!

12% इंक्लाइन वोक/रन

1 मिनट के लिए तेज गति से दौड़ें (या वोक करें) और फिर 1 मिनट के लिए स्लो हो जाएं। इसे करीब 10 बार दोहराएं

इनक्लाइन इंटरवल ट्रेनिंग

ट्रेडमिल को 2% इंक्लाइन पर सेट करें और उल्टा चलें। मशीन के साइड वाले हत्थों को पकड़कर ही चलें ताकि बैलेंस न बिगड़े

रिवर्स वोक

यदि आप शुरुआत कर रहे हैं, तो लंबी अवधि (30-40 मिनट) तक एक सामान्य और आरामदायक स्पीड से वोक करें

LISS (लो-इंटेन्सिटी स्टेडी स्टेट)

30 सेकंड के लिए अपनी पूरी ताकत लगाकर स्प्रिंट (बहुत तेज दौड़) करें और फिर 90 सेकंड स्पीड से चलकर खुद को रिकवर करें

HIIT (हाई-इंटेन्सिटी इंटरवल ट्रेनिंग)

वर्कआउट शुरू करने से पहले 5-8 मिनट तक धीमी गति से वोक करें ताकि शरीर की नसें खुल जाएं और अंत में कूल-डाउन करना न भूलें

वार्म-अप और कूल-डाउन करें

सिर्फ कार्डियो पर डिपेंड न रहें

पोस्चर सही रखें

हाइड्रेशन और डाइट