Question you fall on either side of the waist and hung? So these instructions 7 pilipan̆dinna.


bK fomi t,a,d jeàu Tng;a m%Yakhlao@ tfykï fï Wmfoia 7 ms,sm¢kak'
bK fomi t,a,d jeàu Tng;a m%Yakhla fkao@ gh¾ mekSu f,i wm y÷kajk fï ;;ajh ldka;djka fndfyda fofkla msvd ú¢k ;;ajhla' fld;rï uykais jqj;a Tng fï ;;ajh ke;s lr.ekSu wmyiqhs fkao@  fuu ;;ajhg bx.%Sisfhka lshkafka love handles lsh,d' t;a fï ;;ajfha lsisu wdor‚h njla kï ke;s nj Tn;a lshdú' Kyla Gagnon kue;s jHdhdu WmfoaYsldj Huffington Post mqj;am;g m%ldY lr ;sfnkafka fï ;;ajh ke;slr.ekSu iïnkaOfhka jHdhdu lsÍu u; muKla úYajdih ;nkak tmd lsh,hs'

bK fomi t,a,d jeàu tfyu;a ke;akï gh¾ mekSu f,i i,lkafka YÍrfha wu;r fïoh ;ekam;a ùula' fuys§ fuu fïo ;Ügq bj;a lsÍug jHdhdï lsÍu muKla m%udKj;a jkafka keye ;uhs' tal úoHdkql+,j ms<sf.k ;sfnkjd' tfia kï l< hq;af;a l=ulao@ bK fomi t,a,d jeàu ke;s lr.ekSu i|yd l< hq;af;a fïo ;Ügq háka ;sfnk fmaYs Yla;su;a lr.ekSuhs'

my; oelafjkafka bK fomi t,a,d jeàu ke;s lr.ekSu i|yd wkq.ukh l< hq;= Wmfoia lsysmhla'

fi!LHhg ys;lr fïo jeämqr wdydrhg .kak'
fi!LHdrlaIs; fïo ,nd.ekSu i|yd OdkH j¾. iy w,s.egfmar Tfí ffoksl wdydrfõ,g tl;= lr.kak' ffjoHjreka ks¾foaY lrk wdldrhg fi!LHhg ys;lr fïo u.ska Tn wdydrhg .; hq;= ffoksl le,ß m%udKfhka 25] -30] m%udKhla ,efnkjd' tajf.au ilia lrk ,o wdydr mßfNdackfhka je<lsu o wksjd¾hfhkau isÿ l< hq;=hs'

iSks iy wkjYH lfndayhsâf¾Ü Ndú;fhka je<flkak'
Tfí ffoksl wdydrhg jeämqr t<j¨‍ iy m<;=re tl;= lr.kak' tajf.au jeämqr OdkH wdydrhg .ekSu jf.au ieye,a¨‍ fm%daàka iys; wdydr;a wdydrhg .kak'

Èklg le,ß 100la oykh lr.ekSu i|yd úúO l%shdldrlïj, fhfokak'
Èklg le,ß 100la oykh lr.ekSu u.ska fïo oykh ùu muKla fkdj úfYaIfhkau Tnf.a iuia; fi!LHhu b;du hym;a fõú' b;d myiq iy ir, l%shdldrlï u.ska le,ß 100la Èklg oykh lr.ekSu u.ska Tfí bÕ m%foaYh fjk ljrodg;a jev ,iaik lr.ekSug Tn‍g yelsfõú'  fuys§ Tng b;du f,aisfhka isÿ l< yels ir, l%shdldrlï f;dard.ekSu u.ska Tng;a myiqjla f.kfoaú'

le,ß 100la oykh lr.; yels ir, l%shdldrlï lsysmhla'

Tfí jdykh fidaokak

ie;mqula muK weúÈkak

ñks;a;= 15la muK msyskkak

Tfí msgqmi fmfoi úkdä 20la muK fid,jkak

Tfí n,a,d iu. úkdä 20la muK weúÈkak

Èklg úkdä 18la muK mäfm,l k.skak

Tng Tfí lEufõ,g isÿlr.; yels ;j;a fjkialï lsysmhla'

Tn ufhdaksia fidaia jeks oE jeämqr mdúÉÑ lrkjd kï ufhdaksia fjkqjg wn iys; ksIamdok w;ayod n,kak

Tn ks;r meiagd yokjd kï meiagd ie§fï§ l%Sï fidaia fjkqjg r;= meye;s fidaia fhdod.kak'

Tn ks;r iekaúÉ lkjd kï Tfí iekaúÉ tflka tl mdka fm;a;la wvqlr n,kak'

t<j¨‍ wdÈh msiSu fjkqjg i,do wdldrfhka wdydrhg .kak'

Drink one less 12-ounce beer ìh¾ mdkh lrk flfkla kï wjqkai 12lg wvqfjka fndkak'

Bicycle Crunch jHdhduh

ìu È.Efrkak' Tfí w;a Tfí lka fomiska È.yer.kak''Tfí ll=,a wxYl 90l fldaKhlg Tijkak'Tfí jï oKysikjd  Tfí mmqj bÈßhg f.k tkak' oeka Tfí ol=Kq je,ñg jï oKysfia .djkak' miqj w;a iy ll=,a udre lrñka kej; fuu l%shdldrlu lrkak'fuu l%shdldrlu udrefjka udrejg È.gu lrf.k hdfï§ Tn nhsisl,hla mÈk bßhõj ksremKh jkq we;'

Plank jHdhduh

fuu jHdhduh Tng Wmßu m%;sM, f.k fokq we;s'Tfí je<ñg iy hándyq fmd<j u; ;nkak' Tfí YÍrh mqIa-wmaia lrk bßhõjg f.k tkak' Tfí Wv ndyq  ;sìh hq;af;a wxYl 90l fldaKhlghs' Tfí msgqmi fmfoi iy ll=,a yß fl,ska Tijd.;a bßhõfjka  ;sìh hq;=hs'fuu bßhõfõ úkdähla fyda úkdä 3la isáh hq;=hs' Tn wdOqkslfhl= kï uq,skau ;;amr 30la fuu bßhõfõ isáñka mgka .kak' miqj l%ufhka bßhõfõ isák ld,h jeä lrkak'

Side Plank Dips jHdhdu

weÕ me;a;g yrjd.;a bßhõfjka mgka.kak' ^tl me;a;l weÕg nr foñka  je,ñg wxYl 90lg kjdf.k" tfukau Tfí bk fmdf<dfõ fkd.jñka Tijd.kak  & oeka Tfí bk fmdf<dfõ .djkak' kej;;a fmdf<dfjka Wvg .kak' fï wdldrhg tl me;a;lg jg 10-12 ne.ska isref¾ fom;a;gu fuu l%shdldrlu lrkak' Tfí msgqmi fmfoi fl,ska ;nd.ksñka iy ;Ügï ;o lr.ksñka fuu l%shdldrlu lrkak W;aidy .kak'

Stability Ball Plank jHdhdu

Stability ball tlla fidhd.kak' ta u; Tfí je,ñg yd ue‚la lgqj w;r  m%foaYh ;nd je,ñg iy hándyqj iunr lsÍug W;aiy lrkak' oeka Tfí ll=,a msgqmig È.= lrkak' ta u.ska Tng fnda,hg úreoaOj Tn isáh hq;= fldaKh l=ulaoehs woyila ,ndfoaú'fuu bßhõfjka úkdä folla muK bkak' fuys§ fuu bßhõfõ isàug Tfí Wor fmaYs myiq;djhla olajk ;=re muKla bßhõfõ /£ isàu jvd;a fyd|h'

w;¾cd,fhka Wmqgd .ekSuls

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