रनिंग के 10 बेहतरीन टिप्स!

1.वॉर्म-अप करें

[{"selector":"#anim-96c53e6e-88d1-4e84-89c0-0815e138c386 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-2.4868995751603507e-14%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-17a4ad17-7c35-4b37-a002-a1f6fb4d53e5","keyframes":{"transform":["translate3d(-93.38843%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-fac823da-0c0a-449a-a594-2d85b0c4c520","keyframes":{"transform":["rotateZ(-180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}] [{"selector":"#anim-386f5003-764b-4539-ac6f-51076d54a04f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7a6658ea-51d5-44a1-a8a1-74eb5b3f7065","keyframes":{"transform":["translate3d(107.88733%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}]

2.अच्छे शूज़ पहनें

[{"selector":"#anim-ed4f8975-6c8a-4158-9f7c-ea6f1bd364ad","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-32fd985a-8876-40bb-8bfd-7e0f6c0f2da5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b555145f-3778-4b2a-b326-8229086000f9","keyframes":{"transform":["translate3d(-106.61157%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7523ed8d-3252-44b1-b015-916111a23ea7 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-2.4868995751603507e-14%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

3.सही फॉर्म रखें

[{"selector":"#anim-2c4a9598-9696-4072-91b7-cefae360d04c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(6.11979138223098%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-5e7c4990-55ae-4685-8ff6-4447dc544487","keyframes":[{"offset":0,"transform":"translate3d(0, -1253.51516%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -352.488462992%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -119.836049296%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -45.001194244%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -19.554836495999997%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":600,"fill":"both"}] [{"selector":"#anim-e511f985-8136-4e32-9094-9c660dc5a3d0","keyframes":{"transform":["translate3d(114.92064%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-acd192a3-e53f-4f74-b225-7651c4be8558","keyframes":{"transform":["rotateZ(180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}]

4.धीरे शुरुआत करें

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5.हाइड्रेटेड रहें

[{"selector":"#anim-40207d5c-0e43-43de-8957-1005d9180c50 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-6.249999431128633%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-f28a485c-a48c-4f35-aeed-45d2113c2412","keyframes":{"transform":["translate3d(95.16484%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c04092cd-d648-4511-b144-ef060993df4e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0bb10139-3bbd-4946-8b90-edcd78095e89","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-c638a6be-b25b-4670-ba21-42b40f26ad79","keyframes":{"transform":["translate3d(-114.46541%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb30f313-3f53-438a-a2ad-eff11a4f334b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bf5dce58-a306-4096-a247-ab2b74583dd6","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}]

6.बॉडी की सुनें

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7.विविधता लाएं

[{"selector":"#anim-ba29aaff-9179-4600-ad62-eeee3361edb6 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(20.83333321955906%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-9cd38406-85be-4e7d-b984-0b4ff24a09db","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-fb8faac7-c950-4d21-abaf-a17b56ab75c7","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-6e602833-764d-42ea-9372-30d4978f5ff2","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e1c7c7e7-03c5-4d79-ada1-7f79200b2e7f","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

8.कूल-डाउन करें

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9.गोल सेट करें

[{"selector":"#anim-a0e45a62-21c8-4a9b-bb5e-710496050bb0 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-3.12499971556431%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-39e3288e-57e1-4513-9791-7d235085af45","keyframes":{"transform":["translate3d(103.93700%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-3cbfe45d-7749-41dc-82dd-126e95206b84","keyframes":{"transform":["rotateZ(180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}] [{"selector":"#anim-273a31d5-153e-4831-84cb-8e7a83409c5e","keyframes":{"transform":["translate3d(109.25373%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c831dd8c-b3e8-4b2e-9f77-7c123f6d85e6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b02b9d29-8e77-47b0-be20-d4f03f4e2c1b","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}]

10.रिकवरी करें

[{"selector":"#anim-b354ca3f-e081-41f1-8ac0-7c2769e64f54 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(25%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-311ecf84-14f1-4a7d-9f15-a738216d8dda","keyframes":{"transform":["rotate(-540deg) scale(0.1)","none"],"opacity":[0,1]},"delay":0,"duration":1000,"fill":"both","iterations":1}] [{"selector":"#anim-cad905dc-6180-40fb-8269-dfc2c11b9da0","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-ae1ce61d-5134-433c-a42b-732bc0fcfdc5","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

रनिंग के 10 बेहतरीन टिप्स!

1.वॉर्म-अप करें

हल्की जॉगिंग या स्ट्रेचिंग से शुरुआत करें।

2.अच्छे शूज़ पहनें

सही फुटवियर से आराम मिलेगा।

3.सही फॉर्म रखें

पीठ सीधी, कंधे ढीले और कदम सही रखें।

4.धीरे शुरुआत करें

शुरुआत में तेज न दौड़ें, धीरे-धीरे पेस बढ़ाएं।

5.हाइड्रेटेड रहें

पानी पीते रहें।

6.बॉडी की सुनें

दर्द हो तो आराम करें।

7.विविधता लाएं

अलग-अलग रास्तों और सतहों पर दौड़ें।

8.कूल-डाउन करें

रन के बाद हल्की जॉगिंग और स्ट्रेचिंग करें।

9.गोल सेट करें

लक्ष्य तय करें और प्रगति ट्रैक करें

10.रिकवरी करें

आराम और अच्छी नींद से रिकवरी करें।