10 घंटे बैठकर भी घटा सकते हैं 10 किलो वजन! फिटनेस कोच ने बताया तरीका

12 May 2025 By: Aajtak.in

[{"selector":"#anim-8f165495-127d-4583-adbf-395cc9c27d32","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b93bda84-ce3b-42d9-91ee-fdcca960f9a4","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dec9905f-5cad-4e72-97c2-0d8644321a7e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eaed868c-afb3-4e62-987d-8e97c2ee1857","keyframes":{"transform":["translate3d(0px, -834.60324%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-285a43ce-0a4d-43d1-b47f-c47ff71cfa66","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-67244ab3-d35c-43b0-a276-2edd74d40dc7","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 184.97776%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bbf3046f-525a-43e3-a310-ffb03ebc9e55","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e228c70a-420c-4afd-9ef4-b9754d62dbd4","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 463.88837%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] अगर आप दिनभर डेस्क पर बैठे रहते हैं या घर से काम करते हैं, तो आपको वजन कम करना बहुत मुश्किल लग सकता है. Credit: Freepik

[{"selector":"#anim-345312b8-80e6-4ac5-9ef3-73146b964658","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7512ade1-6e4f-4d6e-95a0-9da65952d3ef","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-12ffb657-67d4-4677-a4e0-6f7a4904d918","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6958ed5f-f8f5-4af3-a80d-d2f9ccc1070e","keyframes":{"transform":["translate3d(0px, -834.60324%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5177d49d-bdd9-4ea6-9109-b6e9e5ef7624","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3c8afc56-7d80-4417-ba3a-769f90134506","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 150.14433%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-18088f0b-ebf0-4f26-8e12-31948436c0ac","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad8bc9a7-5ef6-4769-affa-1454da47867c","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 463.88837%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] घंटों स्क्रीन के सामने बैठने के बाद जिम जाने की हिम्मत नहीं होती, लेकिन अच्छी बात ये है कि बिना अपनी दिनचर्या बदले और बैठे-बैठे भी आप आसानी से वजन कम कर सकते हैं. Credit: Freepik

[{"selector":"#anim-6582ff57-2c19-4a7d-94ff-b49bf385e0da","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84a618c3-65aa-4a3c-b8ad-ba6afede3f00","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7ef099e9-f5ca-4a04-a3bd-152db9d503a7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6c9ba482-02f0-4a3e-aba3-5886bfeae040","keyframes":{"transform":["translate3d(0px, -834.60324%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1a88d774-40de-49ed-9e83-894d25523c1c","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6fa3e99e-6272-4dce-836d-483d9067c04f","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 150.14433%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d7b4270b-5a7c-4d02-a76e-359f42ad011b","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bfd60ac0-7eb8-4222-ba19-d0d9786698de","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 463.88837%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] कैसे? इसका जवाब फिटनेस कोच सुनील शेट्टी ने दिया. वह अक्सर इंस्टाग्राम पर अपने फॉलोअर्स के साथ हेल्थ और वेट लॉस के आसान टिप्स शेयर करते हैं. Credit: Instagram/@profoundly_m3

[{"selector":"#anim-a5948aec-c79d-4d2e-992e-5aeaf33772f3","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ccf8880d-0b30-4d98-ab7d-1168689df5ce","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-26ae8b89-698b-42c6-a5c8-5b6aba068578","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-907884e9-66e8-4b84-b352-948a4066f467","keyframes":{"transform":["translate3d(0px, -798.88892%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-94cd54cb-9ab6-4153-8646-39d3a5623425","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fa5810c1-95ad-43fd-a657-922d125546b2","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 140.55860%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-604e4f21-0c33-4017-a34f-426615372155","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96bfb704-cc0f-41a9-ae0a-4d7b5d5dacd2","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 463.88837%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] हाल ही में उन्होंने उन लोगों के लिए डाइट प्लान और वर्कआउट रुटीन शेयर किया, जो दिन में 10 घंटे से ज्यादा बैठते हैं. उनके अनुसार, ऐसे लोग भी आसानी से 10 किलो वजन कम कर सकते हैं. Credit: Instagram/@profoundly_m3

डाइट प्लान

[{"selector":"#anim-37f6fd5d-9978-4cf1-b2f5-da5bf158d3af","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-da401a05-055f-40d7-a319-552413c9da98","keyframes":{"transform":["translate3d(0px, 99.10968%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4012bcc4-95d8-4415-8090-accb1d184ac1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-50a27ad4-d96f-48d2-8001-0c2443a88e6c","keyframes":{"transform":["translate3d(0px, -801.74611%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0e0fc93a-d02c-42ac-aa0e-b499b1908663","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-44890163-526e-4e40-a32d-5ca0a2483b8e","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 137.82636%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-60aa3c10-338f-4549-a71c-75293a3e0e22","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0808d66c-91e0-48a9-bed2-20902d67a3d9","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 715.17658%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5bc3105e-c4ce-4d8b-bab1-7f5920e1ff25","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cb75efc8-364f-468b-a786-55e3a4bbbdcd","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 351.38857%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ब्रेकफास्ट (12 PM): ऐसे लोग ब्रेकफास्ट में 3 अंडों का वेजिटेबल ऑमलेट या टोफू और पालक की भुर्जी खा सकते हैं. इसके साथ आप बिना चीनी की ग्रीन टी या ब्लैक कॉफी पी सकते हैं. Credit: Freepik

[{"selector":"#anim-399a4c73-4f8f-49c2-befa-934947280a35","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b5c7ed5b-24d1-4ff0-be04-5a2a544f0256","keyframes":{"transform":["translate3d(0px, 98.97499%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-53709b18-7f09-4edf-98fa-0d6eb79c5a78","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-496a4c0b-e373-4043-86e4-cff4de7ddfa2","keyframes":{"transform":["translate3d(0px, -794.60327%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-289661ce-d248-43e4-83d4-4e9b193642b9","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-43e1f05a-17be-4e32-8107-0fa159e87a3b","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 162.48198%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b8a8493e-5991-4fa5-b199-ac3dd3d5255b","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-85dbf62e-00f0-4e98-b81e-031a40fd4cf3","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 351.38857%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] लंच (3 PM): दोपहर के खाने में ऑलिव ऑयल और सीड्स के साथ ग्रिल्ड चिकन या पनीर का सलाद ले सकते हैं और आधा कप क्विनोआ या ब्राउन राइस खाएं. Credit: Freepik

[{"selector":"#anim-9d74aab8-7fd6-4d11-9fd9-b160c1a227ae [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(3.552713678800501e-15%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-10139598-1cd9-467b-a9e8-8bf2cf16bb0d","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-01ef9d0f-fc88-4c15-95eb-604fa71edbda","keyframes":{"transform":["translate3d(0px, 99.15052%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84593a0c-9eb8-4461-9d3e-aacfae636bd3","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b9f9fe42-aff1-4e53-ae33-b8faa0376a37","keyframes":{"transform":["translate3d(0px, -720.31755%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-17fdcac8-8b39-45de-b2fb-c562d8a9cf0f","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3bfa5b0a-ace0-45c6-ab4f-45fc31f144bf","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 127.25194%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-779b818c-32cb-4dce-b04a-1728275019f6","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-936c53ab-8d52-4ef7-a7df-fb35e6c7e0d1","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 351.38857%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] स्नैक (5 PM): शाम के स्नैक्स में अनस्वीटेंड ग्रीक या कोकोनट योगर्ट और 10 बादाम या अखरोट खाएं. डिनर (7:30 PM): रात के खाने में ब्रोकली, शिमला मिर्च, जूकिनी जैसी सब्जियों की भुर्जी और ग्रिल्ड फिश या पनीर खाएं. Credit: Freepik

[{"selector":"#anim-8e033149-040e-45d9-9dc0-ff67e1f104ce [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-10.640662682466484%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b6cd8cb0-0d18-47fd-827e-3116e0fe68fd","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-154ef9a8-758a-4bf5-89b5-108ad7208823","keyframes":{"transform":["translate3d(0px, 98.71399%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80522293-c093-429a-a246-c442d78b540a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b34237ad-7a52-48d1-9cdf-8380f961c393","keyframes":{"transform":["translate3d(0px, -888.88898%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-94dfe85d-feed-405f-84bd-2c22c586a53e","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b6deaff3-56b7-4cb0-b824-6fbfeb5862c8","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 203.39178%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56b3fbd2-e3ae-4dba-a1a4-dc0bc4f57399","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ccdacbf1-d5ba-4339-a68b-863ab95e1a23","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 351.38857%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] नाइट ड्रिंक (8 PM): रात में सोने से पहले दालचीनी या कैमोमाइल जैसी हर्बल टी लेने से भी फायदा मिलता है. Credit: Freepik

वर्कआउट (10–15 मिनट/दिन):

[{"selector":"#anim-64af6c0a-2b89-4ffc-a7d4-c3c4f31bda2e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(1.7433436430435627%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-9e245be9-5034-4fb6-9bc8-ed6d7037be7c","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-00ef7ecd-f68f-4358-a827-88ccf47a63ba","keyframes":{"transform":["translate3d(0px, 99.04543%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eab2bfab-98aa-400e-ba67-a72b23c04fdf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7627c4d9-c373-4ec6-93bd-51ecadddee6a","keyframes":{"transform":["translate3d(0px, -874.6032%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-35019015-5302-4599-ad04-e87a17a4192c","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-de764c33-3a04-43d9-8d03-3db78012e911","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 160.97775%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-599a8e45-7012-4bd3-9ff0-e1e86bd15f6d","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-26642083-4d0d-4d40-af70-60349ba8ac01","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 622.49356%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-02cc4713-cabc-4c58-a6a7-a9c3857d22c6","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-26593bc1-acc5-4e3d-b115-c45e7d3ef13f","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 351.38857%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] डे 1 (स्ट्रेंथ + कार्डियो): 15 बॉडीवेट स्क्वैट्स के 3 सेट, 10 पुशअप्स के 3 सेट (घुटनों के बल भी कर सकते हैं), और 1 मिनट की जॉगिंग के 2 सेट करें. Credit: Credit name

[{"selector":"#anim-52cb8b25-97c5-4f33-a31a-477101a7f51b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-7314c144-9fe5-4431-bc4d-986318b98a6b","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8d9e7b23-cbfa-47dc-9c5c-645b6646c1cc","keyframes":{"transform":["translate3d(0px, 99.11253%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0d7a5bd4-cf9b-4662-8be1-9971492f5815","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2f34fcbf-e436-4f77-8925-0786c6ac9eb3","keyframes":{"transform":["translate3d(0px, -726.03184%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8998d2cc-76a4-4f59-b633-b5130da7dc06","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5077e205-1c81-4a66-a03f-cb30b2675644","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 127.66346%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-22273b93-4b50-4529-acc1-8c2928112bdc","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0598d01f-f0b1-4456-acb1-a8832ce390a7","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 351.38857%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] डे 2 (कोर + फुल बॉडी): दूसरे दिन आप 12 ग्लूट ब्रिजेस के 3 सेट, 20 रशियन ट्विस्ट्स के 3 सेट, और 1 मिनट की प्लैंक करें. डे 3 (योगा + स्ट्रेचिंग): तीसरे दिन 10 मिनट का फुल-बॉडी योगा ट्राई करें. बाकी दिन इन्हें रिपीट करें. Credit: Freepik

[{"selector":"#anim-a7012fa9-bdc0-43a2-b29b-ba9d0e8eeaaf [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-b2b1cafc-c9bf-4146-a716-ee94cc69da3f","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7d71eaa-c4c3-459b-be87-81d72b9503ca","keyframes":{"transform":["translate3d(0px, 99.11253%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-57599d9e-a8c4-4dc1-bd5b-ee4e9f74530f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-19cb9678-4b0e-43f6-9eca-a8d64c852bf0","keyframes":{"transform":["translate3d(0px, -746.03182%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-73767225-5d89-4b4c-a1b7-b81a1e10b323","keyframes":{"opacity":[0,1]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-846ad918-f2bd-48fb-ae7a-1ed5d894d95f","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 153.12689%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":600,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3804ca69-46e6-464e-8edb-9bd7fcf583db","keyframes":{"opacity":[0,1]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-32e9251e-bbd8-4579-9211-6349005664b9","keyframes":{"transform":["rotate(-360deg) translate3d(0px, 463.88837%, 0) rotate(360deg)","rotate(-360deg) translate3d(0px, 0px, 0) rotate(360deg)"]},"delay":1200,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] वजन कम करने के लिए रोज 2.5 से 3 लीटर पानी पिएं. हर घंटे 1 मिनट चलें या हल्की एक्सरसाइज करें. मीठे स्नैक्स की जगह नट्स, दही या उबला अंडा खाएं. ये छोटे-छोटे बदलाव धीरे-धीरे असर दिखाते हैं. Credit: Freepik

ये भी देखें लंबे समय तक रहना है यंग और फिट, अपनाएं ये जापानी लाइफस्टाइल बनना चाहते हैं पेरेंट्स? इन एक्सपर्ट टिप्स को करें फॉलो भूलकर भी चिया सीड्स के साथ न खाएं ये 5 चीजें, सेहत पर पड़ सकता है भारी 50 तक दिखना है जवान तो हेल्दी डाइट के साथ खाना शुरू कर दें ये चीजें, झुर्रियां रहेंगी दूर