जिम करने के 10 शॉर्ट टिप्स

1.लक्ष्य तय करें

[{"selector":"#anim-900ece06-aece-4a90-9c06-f1c07327cd71 [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-6c56a8c0-ae4c-4331-a4ff-7dadb6d9b932","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-137b176c-e720-4278-a82e-3e75c3e91f42","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b8328482-5dde-4301-8b58-0723cc0257c1","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}]

2.वार्म-अप और कूल-डाउन करें

[{"selector":"#anim-c0b07270-d7b0-4cee-a90f-da1af843df6e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(3.1249997155643165%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-d67c27ca-aec7-4b42-ae85-d57fa713d755","keyframes":[{"offset":0,"transform":"translate3d(0, -258.76762%, 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, -72.76545474400001%, 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, -24.738184472000004%, 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, -9.289757558000002%, 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, -4.0367748720000005%, 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-d47a3ac5-1ec4-49a4-a206-5662d95bf719","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-97f636a3-bdf4-4d14-8264-a6200663fa90","keyframes":{"transform":["translate3d(108.85714%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e085a938-82bd-4abb-beb6-5db07fa73d84","keyframes":{"transform":["rotate(-540deg) scale(0.1)","none"],"opacity":[0,1]},"delay":0,"duration":1000,"fill":"both","iterations":1}]

3.सही फॉर्म अपनाएं

[{"selector":"#anim-a917864d-9f7b-4488-9a9e-45a3f07dd8ec [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(3.1249997155643165%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-fba2fa25-b035-42ec-af4c-c81d391d12e5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d1a0a1e2-5a61-499f-9152-ed0435431162","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-30e779bf-5e53-42f9-9ff0-6ee8a437104e","keyframes":{"transform":["translate3d(100.58480%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-d390ebce-3002-4b7e-859b-ea73b85904f9","keyframes":{"transform":["rotateZ(180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}] [{"selector":"#anim-3e194c27-504e-4af0-9ab9-f4175ac61386","keyframes":[{"offset":0,"transform":"translate3d(0, -1753.21563%, 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, -493.004235156%, 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, -167.607414228%, 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, -62.940441117%, 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, -27.350163827999996%, 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"}]

4.सही वजन उठाएं

[{"selector":"#anim-8986b023-8634-4f00-8629-5606d6a527e6 [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-28b2703a-084f-41b3-b1f7-8df86df519af","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-120c1e72-dc48-4343-9beb-158d360e1009","keyframes":{"transform":["rotateZ(-180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}] [{"selector":"#anim-28e714df-c6b3-426b-a0ca-aaf10b658c1c","keyframes":{"transform":["rotate(-540deg) scale(0.1)","none"],"opacity":[0,1]},"delay":0,"duration":1000,"fill":"both","iterations":1}] [{"selector":"#anim-c49157c7-b205-444c-b1ab-77f48774fcf9","keyframes":{"transform":["translate3d(-112.08459%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6dd921eb-1515-47bf-a8e9-5b626deb15cf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d0739ed3-ad25-44d4-b962-7cc87678dec6","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}]

5.हाइड्रेटेड रहें

[{"selector":"#anim-68e19846-d17a-45cb-a233-590d6aae5b9a [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-27ec7256-be10-491c-8df0-448d3ad99320","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cdb4e19b-6e43-40b5-a854-3ba2e172aa97","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1b9207f3-4f76-4be1-912a-9e3488b2157d","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-7765fe13-2dc7-4845-bc09-fb6edef8821d","keyframes":{"transform":["translate3d(78.85117%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a47bfc7c-8755-4e11-9e0e-4c114cf16287","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2cb9a32a-d900-48bc-b81e-b709eb4e3da8","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-0be1e11f-1ec1-42b1-8a64-3918069ba641","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c8cebf41-98ac-480c-b49c-e75fba0c36a5","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

6.नियमित रहें

[{"selector":"#anim-90658f6d-5c3f-4e65-8a4a-2e98ecb62dfc [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-18.908691217589144%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-b9eb173a-053c-4217-8699-ca71818083a9","keyframes":{"transform":["translate3d(-123.13253%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-9e7ae52c-4f6e-430f-ad2e-320e2c7a427c","keyframes":{"transform":["rotateZ(-180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}] [{"selector":"#anim-ac4583a5-01d6-4ee2-b7f4-add284ec80f8","keyframes":{"transform":["translate3d(95.03915%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-5e7c9865-be11-41ec-ae9d-81d093dee96f","keyframes":{"transform":["rotateZ(180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}]

7.रेस्ट ज़रूरी है

[{"selector":"#anim-84dbd458-a679-4baf-b8c0-0741b282dafa [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-3.12499971556431%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-f13877d0-462b-4ea8-bd2f-7da67e79d9be","keyframes":{"transform":["translate3d(-124.45055%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5c642101-f3f6-4c2d-bf0e-ec2efc7db0a4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d1c7e5f1-fc56-460e-9009-987b31c2ff80","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-79e327f9-2cdb-47bd-81d3-f8b7b6ce0c02","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-098e7488-ba36-477a-aed1-c10a8e98f5d9","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

8.धीरे-धीरे वजन बढ़ाएं

[{"selector":"#anim-9a6a3d50-2757-4ac1-beeb-f180ca9f5667 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-31.284090795523493%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-0ab175b6-fe7f-4ff3-979d-13084e79aca8","keyframes":{"transform":["translate3d(97.08738%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-740cd675-256d-4a60-89ee-7c9a87c3e6b9","keyframes":{"transform":["rotateZ(180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}] [{"selector":"#anim-4fe3af1a-9415-4281-b5c0-fe34268ccdcc","keyframes":[{"offset":0,"transform":"translate3d(0, -258.76762%, 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, -72.76545474400001%, 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, -24.738184472000004%, 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, -9.289757558000002%, 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, -4.0367748720000005%, 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-5194610e-badf-4199-ad99-50663ba06dcd","keyframes":{"transform":["translate3d(106.38298%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b9fbaa92-c8c4-438f-9e48-95bce7cfe531","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-32c9ca86-1794-4e05-ae3a-0a3cfcb9d0b1","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}]

9.मनोबल बनाए रखें:

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10.सही फॉर्म रखें

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जिम करने के 10 शॉर्ट टिप्स

1.लक्ष्य तय करें

क्या वजन घटाना है या मसल्स बनानी हैं

2.वार्म-अप और कूल-डाउन करें

चोट से बचने के लिए।

3.सही फॉर्म अपनाएं

तकनीक पर ध्यान दें

4.सही वजन उठाएं

अपने स्तर के हिसाब से वजन चुनें

5.हाइड्रेटेड रहें

पानी पीते रहें

6.नियमित रहें

जिम को अपनी आदत बनाएं

7.रेस्ट ज़रूरी है

मसल्स रिकवरी के लिए आराम करें, ओवरट्रेनिंग से बचें।

8.धीरे-धीरे वजन बढ़ाएं

शुरुआत हल्के वजन से करें

9.मनोबल बनाए रखें:

मनोबल बनाए रखें:

10.सही फॉर्म रखें

एक्सरसाइज करते समय फॉर्म पर ध्यान दें