Running Fast Karne Ke Tarike in Hindi

Running Fast Karne Ke Liye Kya Kare? Fittness ke liye running sabse acha exercise mana jata hai. Isme jyada cheejo ki jaroorat nhi hoti. Iske liye aap ek jodi jute aur running clothes ke sath running par nikal sakte hai. Waise running karna simple hota hai but ye dangerous bhi hota hai. Agar aap ise najar andaj karenge to aapko serious injury bhi ho sakti hai. Agar aap apne running ko fast karna chahte hai to aaj ham aapko batane ja rahe hai kaise aap Tej Daud laga sakte hai. Aaiye janiye Running Fast Tips In Hindi

Running Fast Karne Ke Liye Kya Kare Tips Tarike in Hindi
Running Fast Karne Ke Liye Kya Kare

Apne Daudhne ke Tariko Ko Jane

Running fast karne ke liye sabse pahle apne chhoti se chhoti problems ko jane. Kuch naya karne ki soche jaise agar aap 2-3 km daudhte hai to apne is daudh me 2-3 km aur badhaye isase aapke daudh me jyada time aur duri milegi jisase aapke stamina me badhwa aur aapke sharir ke parts majboot honge.

  • Apne arms se exercise kare aur chalange lagaye.
  • apne upri shair ko akda hua rakhne ki bajay aaram ki position me rakhe.
  • Apni naak (Nose) se saans le muh se chhode.
  • Comfortable Shoes pahne .

Running Ka Time Dekhe

Running ko fast aur lambe time tak karne ke liye aap time ke anusar running kare. Time select karke daudh lagaye isase aap apne time ke according apne goal par ja sake. Agli baar time wahi duri badha de. Apne starting time par ek goal par vichar kare. Agar aap 15 minute daudh sakte hai to aapka goal 30 minute hona chahiye. Agar aap 30 minute daudh sakte hai to aapko 1 ghante daudhna chahhiye.

Har Hafte 5-10 minute daudh me Jode

Har week me apne daudh me 5-10 minute jode aur apne usi time ke anusar daudh lagaye. Isase aapke manspeshiya majboot hongi. Agar aap jyada se jyada duri me daudhte hai to aapko kam duri  daudhne me koi problem nhi hogi.

Body Me Fuel Ko Up Karna

Running ke tim slugish feel hone par bahut jaroori hai ki aap right prerun foods khaye. Cramps se bachne ke liye aapko jaroori hai ki sahi foods ka choose kare. Running karne se pahle aapko ek small snack or simple crabs jisme protein ki matra jyada ho ko kha sakte hai. Running me jane ke 30 minute pahle ek cup coffiee jaroor piye. Isase aapki running fast hoti hai.

Apne Running ko Lekar Chinta Na Kare

Agar aapki running slow hai aur aap jyada der tak nahi daudh pa rahe hai to chinta na kare bas apne running par focus kare. Aapki daudh ko itna aasan honi chahiye ki aap daudhte time batchit kar paye. Aisi gati se daudhe aap lambe time tak daudh sakte hai. Aur agar aap gati ko lekar chintit hai to aap thodi duri tay karne par hi thak jaoge.

Postrun Sprints Lagana

Labme time tak daudhne ke baad aapko short sprinting strides ko jodhne se body me speed ko badhta hai. Ek long running ke baad strides karne se body sikhti hai ki kaise lagas ko tired hone se bachakar fast running kiya jata hai. Ben recommends karte hai ki 70-100 meters ke four to eight strides karne hi chahiye, or runner ko apna 80 percent effort each stride me lagana chahiye.

Jaroorat Se Jyada Koshish Na Kare

Ye bhi ek bahut achi baat hai ki aap apne jaroorat se jyada na daudhe Isase aapko fayda nhi balki ulta asar pad sakta hai. Aapke sharir ko dheere dheere manspeshiya aur fitness ka nirman karne ke liye time ki jaroorat hoti hai. Aur aap agar aap dheere dheere apne goal ko pane ki sochenge to aap jaroor us hasil tak pahunchoge.

Stretching Karna

Running Ko Fast Kane Ke liye Stretching ek best exercise hai. Yeh aapke body ko jyada flexible banayega jo aapke stride aur range of motion ko improve karega.

Drills Karna

Warm Up routine me ek few running drills ko jodhna aapke running form aur speed me improvement aati hai. Running karne se pahle kuchh minutes high knees, skipping, backward runnning karne se aapko body ache se operate karti hai.

Short Strides Lagana

Shorter strides ek more efficient hai, isliye speedier or runner bana sakte hai. Apni strides ko regular and short rakhe taki aapki running efficiency ki increase hone me help mil sake.

Hills Me Running Karna

Hills me running karne ke fayde bahut hai isase hamare muscles strong bante hai jisse speed and endurance increase hoti hai. Chahe aap treadmill ya outside me run kare ya nahi, but next time jab aap apna workout start kare, to make sure ki incline aapke route ka ek part ho.

Example HTML page

loading...