क्या उम्र से पहले ढीले होने लगे हैं आपके ब्रेस्ट, इन एक्सरसाइज की मदद से करें उन्हें टाइट

By: Priyanka Maheshwari Mon, 24 June 2024 08:56:10

क्या उम्र से पहले ढीले होने लगे हैं आपके ब्रेस्ट, इन एक्सरसाइज की मदद से करें उन्हें टाइट

उम्र के साथ महिलाओं के शरीर में कई तरह के बदलाव देखने को मिलते हैं। झुर्रियों और फाइन लाइन्स की तरह ढीले स्तन भी हर महिला के शरीर में होने वाले बदलाव का ही एक हिस्सा है। लेकिन उम्र से पहले ब्रेस्ट में ढीलापन आने लगे, तो इसका असर आपकी पर्सनलिटी पर भी पड़ता है। टाइट और सुडौल स्तन महिलाओं की खूबसूरती और आकर्षण को निखारने में अहम भूमिका निभाते हैं। इसलिए हर महिला चाहती है कि उनकी ब्रेस्ट टाइट, मजबूत और शेप में लगे। ऐसे में आज हम आपको कुछ ऐसी एक्सरसाइज की जानकारी देने जा रहे हैं जिनकी मदद से आप अपने स्तनों में कसावट लाते हुए इन्हें सुडौल और टाइट बना सकती हैं। आइए जानते हैं ढीले स्तनों में कसावट लाने वाली इन एक्सरसाइज के बारे में...

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आर्म्स ओपन एड क्लोज

इसे करने के लिए एक मैट पर बैठ जाएं। फिर घुटनों के बल खड़े हो जाएं। अपने हाथों को सामने की ओर कर लें। अब हाथों को खोलें और फिर बंद करें। जब आगे से साइज लाकर बंद कर रहे हों तो नमस्ते की मुद्रा बनाएं। फिर हाथों को पीछे ले जाकर हाथों को स्ट्रेच करें। इस एक्सरसाइज को कई बार दोहराएं।

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सुपरमैन पोज

एक साधारण सा दिखने वाला यह आसन ब्रेस्ट सैगिंग के लिए बहुत फायदेमंद है। इसे करने के बाद आप अपनी छाती में खिंचाव महसूस करेंगे। इस एक्सरसाइज या आसन को करने के लिए आप अपने पेट के बल लेट जाएं और हाथों को आगे की ओर फैला लें। अब अपने पैरों को एकसाथ लाएं और इन्हें अपने हाथों से थोड़ा ऊपर की ओर उठाएं। इस तरह आप सुपरमैन की तरह दिखेंगी। रोजाना कुछ देर तक यह अभ्यास करने से आपके ब्रेस्ट में कसावट आने लगेगी।

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स्केपुलर स्क्वीज

इस एक्सरसाइज को करने के लिए घुटनें के बल बैठ जाएं। फिर अपने दोनों हाथों को साइड में लेकर आएं। अब अपने हाथों को ऊपर लेकर जाएं। आपके हाथों के पंजे खुले होने चाहिए। इसके बाद ऊपर की तरफ लेकर जाएं और नीचे लाकर हाथों को स्क्वीज करें। इस एक्सरसाइज को कई बार दोहराएं।

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पुशअप्स

अपने स्तनों को टाइट और सुडौल बनाने के लिए आप पुशअप्स का भी सहारा ले सकते हैं। पुशअप्स करने से पूरी बॉडी स्ट्रेच होती है। इससे छाती की मसल्स गेन होने में मदद मिलती है। पुशअप्स करने से स्तनों में कसाव आ सकता है। पुशअप्स करने के लिए आप सबसे पहले पेट के बल लेट जाएं। अपने हाथों को कंधों से थोड़ा दूरी पर रखें। इसके बाद अपनी कोहनियों को मोड़ें और फिर धीरे-धीरे नीचे जाएं और सीने को जमीन के पास लाने की कोशिश करें। इसके बाद आप हथेलियों के सहारे शरीर को ऊपर उठाएं। आप पुशअप्स 5-10 मिनट तक आसानी से कर सकते हैं।

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ट्राइसेप्स डिप्स

इस एक्सरसाइज को आप कुर्सी या बेंच पर बैठकर कर सकते हैं। सबसे पहले एक कुर्सी या बेंच पर बैठें। अपने हाथों को आगे की तरफ रखें और पैरों को फैलाएं। हाथों को उस जगह पर रखें, जहां से बैंच को उठा पाने में आपको आसानी हो। अब धीरे-धीरे खुद को बैंड करते हुए खुद को तीन से चार बार नीचे लेकर आएं। इस दौरान अपने कोर को कसकर रखें । इस दौरान आप अपने कंधों और छाती में खिंचाव महसूस करेंगे। इस व्यायाम को करते वक्त अपने स्तनों को सिकुड़ने नहीं देना चाहिए।

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कोबरा पोज

यह एक बहुत ही सिंपल सा आसन है। जिसे आप रोजाना कर सकती हैं। इसमें आपको सबसे पहले पेट के बल लेट जाना है। फिर अपने दोनों पैरों को अलग-अलग कर लें। अब धीरे-धीरे अपने मुंह को उठाएं और ऊपर की ओर देखना शुरू करें। धीरे-धीरे उठते हुए अपनी छाती तक आ जाएं और ऊपर की ओर ध्यान रखें। अब इसी अवस्था में आधा मिनट तक रहें। इसे आप एक वार्म अप एक्सरसाइज के रूप में भी कर सकती हैं।

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डंबल चेस्ट प्रेस

ब्रेस्ट टाइटिंग के लिए आप डंबल प्रेस् एक्सरसाइज कर सकते हैं। डंबल चेस्ट प्रेस एक्सरसाइज करने से आपको अपने स्तनों को टाइट और सुडौल बनाने में मदद मिल सकती है। डंबल चेस्ट प्रेस एक्सरसाइज करने के लिए आप सबसे पहले अपने दोनों हाथों पर डंबल पकड़ लें। इसके बाद किसी बैंच के कोने पर बैठ जाएं। इस स्थिति में अपनी पीठ को बैंच पर रखें। घुटनों को मोड़ें और फिर पैरों को भी जमीन पर टच कर लें। अपने हाथों को ऊपर उठाएं और इसके बाद कोहनी को मोड़े हुए बैंच को छुएं। इस स्थिति में आपकी छाती की मसल्स मजबूत बनेंगी। आप इस एक्सरसाइज को 5-8 मिनट तक लगातार कर सकती हैं।

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