तेज दौड़ने के लिए क्या करे और क्या खाएं – Fast Running Tips in Hindi

Tej dodne ke liye kya kare aur kya khaye in hindi: Body ko fit rakhne aur fat kam karne ke liye running karna ek acha upay hai iske ilava kuch log running ko sports ki tarah lete hai aur athlete banna chahte hai. Sports me 100, 200, 400, 800, 1600 aur 5000 meter me race ki jati hai. Choti aur lambi dono hi racing karne ka tarika alag hota hai par dod chahe koi bhi ho sabse jaruri hai body me stamina aur energy honi chahiye. Iske ilava kuch aur bhi aese tarike hai jisse aap apni running speed improve kar sakte hai. Sahi tarike se dodne ke sath is baat ki jankari hona bhi jaruri hai ki running karne se pehle aur baad kya khana chahiye. Agar aap athlete banna chahte hai to training shuru karne se pahle aur baad kuch time apne coach se bhi baat jarur kare. Aaiye jane fast running tips in hindi.

तेज दौड़ने के टिप्स और तरीके, Tej dodne ke liye kya kare tips in hindi

 

थोड़ा दौड़ने पर ही सांस फूलना – Saans Fulne Ke Karan Aur Upay

  • Ek dum tej dod lagana ya running se pahle warm up naa karna.
  • Dod lagate samay sahi tarike se saans naa lena.
  • Jaldi jaldi saans lene ka matlab hai aap naa thik se saans le rhe hai aur naa hi chod rahe hai jis karan saans jaldi fulne lagti hai.
  • Aap jab lambi aur gehri saans lete hai to saans lene aur chodne ki parkriya aaram se hoti hai jisse saans nhi fulne lagti.
  • Agar aap tej aur lambi dod dodna chahte hai to pahle apni saanso par dhyan de. Race karne ke liye lambi aur gehri saans lena chahiye.
  • Kapalbhati aur anulom vilom pranayam saanso ko niyantrit karne ke liye sabse accha aur aasan tarika hai.

 

तेज दौड़ने के लिए क्या करना चाहिए टिप्स

Tej Dodne Ke Liye Kya Kare Tarike in Hindi

 

1. Starting me kuch logo ka kehna hota hai ki ve jaldi thak jate hai iske liye beginning me kam duri ki race dodna shuru kare jese 100 meter, 200 meter aur 400 meter.

2. Running karne se pahle kuch der warp up kare jese jogging karna, exercise aur stretching karna. Isse body me khoon ka parwah tej hoga.

3. Racing karte samay muh se saans naa le isse saans jaldi fulne lagegi.

4. 400 meter se 1600 meter ki lambi race ke liye kuch baato ka dhyan rakhna chahiye jese dodte waqt pura pair jameen par rakh kar dode. Agar sirf panje par dodege to jaldi thak jayenge.

5. Long running karte samay apni body ko tight mat rakhe isse kamar ke upar niche aur kandho me dard hone lagega.

6. Pairo ke sath apne hatho me bhi furti laye. Racing ke dauran chehre ki muscles par dabav na dale, apne jabde ko dhila chod de aur body ko relax rakhe.

7. Tej dodna ho ya lambi duri ki race ke liye stamina badhana ho sabse jaruri hai aap apni diet me kya food kha rahe hai aur dodne ke pahle aur baad kya kha rahe hai.

 

रनिंग के पहले और बाद क्या खाना चाहिए – Running Ke Pahle Aur Baad Kya Khaye in Hindi

  • Running karne se pahle kuch khane se body ko running ke dauran energy milti hai jisse aap fast aur long running kar sakte hai aur dodne ke baad body ko takat ki jarurt hoti hai isliye dodne ke baad bhi khana jaruri hota hai.
  • Kuch athlete running stamina aur speed bdhane ke liye pre workout, protein supplement, energy drink aur medicine bhi lete hai aap bina coach ki salah ke koi bhi supplement na le.
  • Dodne ke pahle kya khaye, 50 gram ankurit chane, daal, 1 se 2 kele, badam, santre ka juice, doodh. Inme se 1-2 chije aap running se pahle khaye.
  • Dhyan rahe running karne ke kam se kam 30 minute pahle khaye taki jab aap running shuru kare tab tak khaya hua energy me badlne lage.
  • Running karne walo ke liye paani sahi samay aur sahi matra me pina bahut jaruri hai. Dodne se 10-15 minute pahle apni pyas ke anusar paani piye.
  • Nimbu pani, glucose, nariyal pani ya koi fresh juice peene se bhi running me fayda hota hai.
  • Running ke baad kya khana pina chahiye, anukrit kiye hue chane, soyabean, mungfali, 4-5 badam, doodh ke sath kele, fruit salad, oatmeal, dahi aur ande inme se kuch bhi khane se body ko takat milti hai.
  • Dodne ke baad tali bhuni hui chije aur tej masaledar khana nahi khana chahiye. Iske ilava coffee, chai, cold drink aur bidi cigarette se bhi dur rahe.

 

तेज दौड़ने के टिप्स – Tej Dodne Ke Tips in Hindi

  • Agar aapne abhi running shuru ki hai to shuru ke kuch din tej dodne ki bajay dhire dhire dod lagaye. Shuruaat me tej bhagne se nuksan ho sakta hai jese kamar kandho aur pairo me dard hona.
  • Bina shoes ke running na kare, jaruri nahi ki sleepers me hi dodna hai par jute jitney halke honge aap utna hi fast running karenge.
  • Body jitni fit hogi utni hi tej aap dod lga sakege. Running stamina badhane ke liye body ko fit rakhe.
  • Tej aur long running karne ke liye body ka posture sahi hona bhi bahut jaruri hai.
  • Dod lagate samay kuch log apne pairo ko jor jor se patakte hai jisse sharir par dabav aata hai jo thik nahi.

 

Dosto tej dodne ke liye kya karna chahiye tarike, fast running tips in hindi ka ye lekh kais alga hame btaye aur agar aapke pass running karne ke pahle khaye baad me kya khana chahiye aur stamina kaise badhaye tips hai to hamare sath share kare.

4 Responses

  1. kapil nagar says:

    sir health thik rakhne ke tips race ke liye.

  2. Mk Yadav says:

    Dod shuru karne chahta hai iske tip.

  3. Durgesh says:

    Sir ruining ke liye jisse mainm tej daud saku koi injection, tablet bata do 5 km ki running 20/22 minute me ho jaye.

    • Govind says:

      तेज दौड़ने के लिए दवा की बजाय अपनी डाइट और प्रैक्टिस पर ज्यादा ध्यान दे, दवा से आप कुछ समय के लिए स्टैमिना बढ़ा सकेंगे पर डाइट से आपको लम्बे समय तक फायदा मिलेगा.

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