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xnZu dk O;k;ke vkblksesfVªd O;k;ke% 1- dqlhZ ij lh/kk cSBdj ,d gkFk dks ekFks ij j[ks vkSj mlds foifjr xnZu dh rkdr yxkrs gq, vkxs dks /kDdk ns bl voLFkk es a 5 ls 10 ls ds UM rd jgs fQj /khjs &/khjs iw okZLFkk esa vk;s A bl izfØ;k dks 5 ckj nks gjk;s a A 2- dqlhZ ij lh/kk cSBdj gkFkks a dks flj ds ihNs j[ks vkSj mlds foifjr xnZu dh rkdr yxkrs gq, ihNs dks /kDdk ns bl voLFkk es a 5 ls 10 ls ds UM rd jgs fQj /khjs &/khjs iw okZLFkk es a vk;s A bl izfØ;k dks 5 ckj nks gjk;s a A

Neck exercises in HIndi

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Page 1: Neck exercises in HIndi

xnZu dk O;k;ke

vkblksesfVªd O;k;ke%

1- dqlhZ ij lh/kk cSBdj ,d gkFk dks ekFks

ij j[ks vkSj mlds foifjr xnZu dh

rkdr yxkrs gq, vkxs dks /kDdk ns bl

voLFkk esa 5 ls 10 lsdsUM rd jgs fQj

/khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k

dks 5 ckj nksgjk;saA

2- dqlhZ ij lh/kk cSBdj gkFkksaa dks flj

ds ihNs j[ks vkSj mlds foifjr xnZu

dh rkdr yxkrs gq, ihNs dks /kDdk ns

bl voLFkk esa 5 ls 10 lsdsUM rd jgs

fQj /khjs&/khjs iwokZLFkk esa vk;sA bl

izfØ;k dks 5 ckj nksgjk;saA

Page 2: Neck exercises in HIndi

3- dqlhZ ij lh/kk cSBdj ,d gkFk dks flj

ds nfgus rjQ j[ks vkSj mlds foifjr

xnZu dh rkdr yxkrs gq, vkxs dks /kDdk

ns bl voLFkk esa 5 ls 10 lsdsUM rd jgs

fQj /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k

dks 5 ckj nksgjk;saA

4- dqlhZ ij lh/kk cSBdj ,d gkFk dks flj

ds ck;h rjQ j[ks vkSj mlds foifjr

xnZu dh rkdr yxkrs gq, vkxs dks /kDdk

ns bl voLFkk esa 5 ls 10 lsdsUM rd jgs

fQj /khjs&/khjs iwokZLFkk esa vk;sA bl izfØ;k

dks 5 ckj nksgjk;saA

usd LVSUnfuax O;k;ke

Page 3: Neck exercises in HIndi

dqlhZ ij lh/kk cSBdj fQj xnZu dks vkxs dh vksj >qdkrs gq, uhps dh

vksj ns[ks vkSj fQj /khjs&/khjs izkjfEHkd voLFkk esa vk;sA fQj xnZu dks

mlh izdkj Åij dh vksj mBkrs gq;s Nr dks ns[ks blh rjg xnZu dks

ck;h ,oa nfguh rjQ ?kqek;sA izR;sd voLFkk esa 5 ls 10 lsdsa.M rd

:dsA bl izfØ;k dks 5 ckj nksgjk;sA

usd LVSp O;k;ke

Page 4: Neck exercises in HIndi

dqlhZ ij lh/kk cSBdj xnZu dks lh/ks j[krs

gq, nkfgus da/ks dh rjQ >qdk;s tc rd

f[kpko u eglwl gks vf/kd f[kpko yxus

ij xnZu dks >qdkuk cUn dj nsA bl voLFkk dks 5 ls 10 lsds.M

rd cjdkjkj j[ks fQj xnZu dks iqu% izkjfEHkd voLFkk esa ys vk;s

bl O;k;ke dks blh rjg ck;h vksj nksgjk;sA

1- dqlh ij lh/kk cSBdj xnZu dks gYdk lk nkfgus vksj /kqekrs gq;s lj

dks dU/ks dh rjQ >qdk;s tc rd f[kpko u eglwl gks f[kpko

eglwl gksus ij xnZUk dks >qdkuk cUn dj ns vkSj bl voLFkk dks

5 ls 10 lsds.M rd cjdkjkj j[ksA fQj xnZu dks iqu% izkjfEHkd

voLFkk esa ys vk;s bl O;k;ke dks blh rjg ck;h vksj nksgjk;sA