Fat Loss,  Health and Fitness Knowledge

How to reduce Thigh fat in Hindi

How to reduce thigh fat in Hindi

If you want to read the english version of this How to reduce thigh fat in hindi article then plz click here How To Get Rid Of Thigh Fat.

how to reduce thigh fat in hindi

Thigh fat actually me excess adipose tissue ka ikkatha ho jana femur bones k muscles me jo ki thigh area me hota h. How to reduce thigh fat in hindi article me hum baat karenge thigh fat k bare me. Thigh fat ko reduce karne k liye aapko regular exercise, proper diet, nutrition or thoda healthy lifestyle ki jarurat h.

 

How Thigh Fat Occurs

Jayadatar hormones ki vajah se ladies me thigh k area me jayada fat deposit hone lagta h. Jab koi consistency nhi rehti hormones me tab hormones ka production ovaries me hone lagta h or bacteria bhi collect hote h. Jayada fat deposit hone se thigh area me anomalies hone k bhi chances hote h.

The Slim Thigh Test

Thighs me agar added fats h to use kaise pata karenge. ? Thigh fat ko janne k liye aap ek simple home test kar sakte h. Chaliye jante h ki kaise aap ghar pe hi baith k pata kar sakte h ki aapke thighs me added fats h ki nhi.

Thigh me pinch kariye khud se. Agar aapke hath me jayada moti layer pakad me aati h to iska matlab h ki aapki muscles bahut se fat tissues se covered h. Agar aapke pas fat measurement calliper h to aap usse bhi apna thigh fat calculate kar sakte h. Agar aapka fat percentage 30% se jayada h to thigh fat bahut hi asani se visible hoga. Iska matlb h ki aapko kuch kilos apni body se fat kam karne ka time aa gaya h. How to reduce thigh fat in hindi article me aage badhte h.

Exercise For Slim Thighs

How to reduce thigh fat in hindi

1- Leg up

Leg up ek bahut hi achi exercise h jo ki aapko thigh fat kam karne me help karegi.

Steps

  • Floor pe let jaiye, apni back ko down rakhna h, face aapka roof ki side face hona chaiye.
  • Appke palms floor ki side point hone chaiye or thoda relax mode me rehna h.
  •  Ab apne dono legs ko lift kare kam se kam 30 degree hona chaiye ground se.
  •  Usi position me 5 seconds rehna h. Phr uske bad dheere dheere ground pe le aaiye.
  •  Isi exercise ko kam se kam 10 bar kare ache resulta k liye.

 

2- Leg stretch

Leg stretch se aapko apne thigh area me blood circulation improve karne me help milegi or aapko iske effects ka bhi pata lagega ise karne k bad.

Steps

  •  Apne feets ko ek sath stretch karke bath jaiye.
  • Ab apne legs ko jitna alag kar k stretch kar sakte h utna kariye.
  • Ab apni saas bahar nikalte hue right foot ki taraf bend kariye or apne dono hatho se touch karne ki koshish kariye.
  • Apne forehead ko knee se touch karne ki koshish kariye. usi position me 6 sec tak hold kariye.
  • Dheere dheere apne head ko upar laiye aur phr apne body k har side pe ise karne ki koshish kariye.  Exhale karna h jab bhi kare.
  • Ab left side foot pe repeat kariye.
  • Kam se kam 12 bar ise repeat kare ache results k liye.

3- Lunges

Lunges bahut hi behtareen exercise h inner thigh k liye. Lunges se aapki glute muscles pe bhi asar padta h or ye exercise se aapko buttock area me fat lose karne me help milti h.

Steps 

  • Stand straight keeping both feet about 4 centimetres apart.
  • Seedhe khade rahiye or apne feets ko 4 centimetres ki duri pe rakhiye.
  • App light weight bhi utha sakte h hatho me par chahe to lunges ko bina weight k bhi kar sakte h.
  • Apne right leg to aage rakhiye or aage ki taraf bend kariye. Ab aapko sara pressure/weight right leg pe rakhna h or stretch karna h.
  • Ab left leg se repeat karna h.
  • Kam se kam 12 bar repeat kariye.                                                                                                                                                                                                                                                                                                             Agar aapko iska sahi posture dekhna h to is article pe click kariye. article.

4- Scissors kick

Scissors kick aapke thighs or buttock muscle ko tone karne k liye h.

Steps

  • Carpet pe straight let jaiye  or apne hath ko head k piche rakh dijiye.
  • Ab apne feets ko lift kariye or leg ko straight rakhna h.
  • Ab apne legs ko opposite direction me rakh k interchange karte rahiye usi position ko. Simple term me ek leg upar to ek leg niche ki tarah or ise repeat karte rehna h.
  • Do this for about 20 more times with each of your legs. Is exercise ko 20 times kariye dono legs se matlab left leg se 20 or right leg se 20.

5- Engage yourself in running

Running karne se aapke thigh se fat kam hota h or aapki leg muscles bhi toned hoti h. Jayadatar logo ko running hi recommend ki jati h jinke thick thigh muscles h. Running se aapke thighs ka size kam hone lagta h or sath hi excess thigh fat content bhi reduce hota h. To dekha jaye to agar aap running karte ho to aaka thigh fat chala jayega.

Slope pe running karna jayada better h level/flat surface pe running karne se. Kyuki slope pe running karne se jayada calories burn hoti h or sath hi aapko thigh fat reduce karne me help milti h.

6- Aerobic Exercises

Aerobic exercises karne se aapko thigh fat burn karne me madad karta h or sath hi body k baki parts me bhi excess fat ko kam karne me help milti h.

Kuch exercise jaise running, dancing, brisk walking, and stair climbing heartbeat ko increase karta h or aapke thigh muscles me bhi bahut effective h. So aap koshish kariye ki week me 5 bar aerobic classes start kare or kam se kam 50 min daily kare.

7- Resistance Form Of Training

App strength training bhi kar sakte h jab aapka thigh fat reduce ho jaye tab.  Weight training isiliye bhi jaruri h kyuki muscles defined h ki nhi pata chal jata h. Ye aksar dekha gaya h ki weight loss k bad legs or thighs good shape me nhi hote. Mere opinion me weight training jaise squats, deadlifts bahut help karti h fat burn karne me. Ye exercises complete leg pe kam karegi or aapka fat bhi burn hoga.

Stamina training (Kickboxing, HIIT, Sprinting, Swimming) bahut hi acha tarika h excessive fat ko kam karne ka thighs se. Is type ki training program se muscles jayada harder, stronger, or jayada defined banti h.

Abhi tak hmne jana ki kaun si exercise karne se thigh fat kam hota h, ab baat karte h ki kaisi diet leni chaiye thigh fat ko kam karne k liye. How to reduce thigh fat in hindi article me ab diet ki baat karte h.

 

Diet For Slim Thighs

Dieting

Proper diet bahut hi important factor h weight lose karne me. Isse body aligned bhi rehti h or healthy bhi or fat bhi ache se reduce hone lagta h. So agar aapko thigh fat se chutkara chaiye to aapko kch diet tips ko bhi follow karna padega.

1- Consume low-calorie foods

Agar aapko thigh fat loss k process ko tez karna h ya koi bhi body k area ka fat. Uske liye aapko calories jayada burn karni padegi or kam calories ko khana padega. Appko sath hi nutritional food bhi khane h. jaise, complex carbs, protein sources ( chicken breast, eggs, fish, paneer, vegetables) or unsaturated fat.

Healthy diet se aapka jayada bhookh bhi nhi lagegi or aapke body ko constant energy bhi milti rahegi or wo bhi kam calories me.

2- Remove sugar

Hm sabki ek weakness h or wo h sugar or ye isiliye h kyuki jo hm food kha rahe ya drink lete h usme sugar hota h. Isi extra sugar ki vajah se extra fat kam karne me problem aati h. Soda, energy drink, juices, cold drinks, etc. inme bahut hi sugar hota h jo ki avoid karna chaiye. Aur sath hi aapko pani bhi bahut pina chaiye jisse aapki body se toxins bahar aa jayenge or body cells ko nutrients bhi provide karega. Pani se aapki body ka environment bhi clean rahega or healthy bhi.

3- Green tea

Green tea ek bahut hi acha source h antioxidants ka or isme calories bhi bahut kam h. Green tea kam se kam 2-3 bar din me pijiye. Green tea aapke metabolism ko bhi thk rakhne me help karega or aapka fat bhi kam hoga. So green tea ko bina sugar k use kariye.

4- Counting the carbs

Teen important essential elements jo ki humari body ko chaiye hoti h wo h carbs, protein or fats. So body ko carbs ki bhi jarurat padti h or carbs diet se completely cut nhi karna chaiye. So minimum amount carbs to  chaiye hota h body ko sahi se function karne k liye.

Brown rice ya unpolished rice, hand pounded rice, multigrain flour, multigrain biscuit, bread and cereals. Agar aap butter add karenge apni dish me ya sugar apne cereals ki bowl me to aap galat direction me ja rahe. Is case me aapki calories to jayada sugar or butter se hi aa jayegi jo ki carbs se aani chaiye.

Abhi tak humne how to reduce thigh fat in hindi article me jana ki diet or exercise se kaise fat kam kiya ja sakta h

Turn Your Lifestyle Around.

Chaliye kch achi healthy lifestyle ko follow karte h.

Play a sport

Mai samjh sakti hu agar aap kahte h ki mere pas time nhi h sports khelne ka. Agar aap koi bhi game week me 3 bar khele to jarur aapko benefit mil sakta h.  Game me involved hone se aapko motivation bhi milega or energetic bhi rahenge pure din. Adrenaline or good hormones aapko fat lose karne me help karenge or aapko hungry bhi rakhenge. Isse aapka heart bhi healthy rahega or aapko raat me achi neend bhi aayegi. Isse aapka motivation bhi badha rahega.

Pick up a hobby

Apni favourite hobby ko karna shuru kare. Appka mind jayada relaxed or shant rehta h jab aap apni pasand ki chizo me involed rehte ho jisse aapko Khushi milti h. Happy hormones bahut hi acha results dete h ye baat aapko shayad na pata ho. Stress kam lene se weight bhi lose hota h or aapka confidence bhi badhta h.

Take a hike/bike/plane

Apne busy schedule se koshish kariye khud k liye time nikalne ki or phr friends ya family k sath hiking, biking, cycling, or kahi apke favourite place pe travel pe jaye. Hiking or biking se aapke thighs toned ho jayege or travelling se aap naye logo or nayi place bhi visit karoge . Overall ye ek acha idea h mind ko fresh karne ka.

So abhi tak to aapko samjh aa gaya hoga ki weight lose karne me exercise or mental activity ki jarurat padti h jo ki aapko slim thigh pane me help karegi.

Conclusion (How to reduce thigh fat in hindi) 

Chaliye ab conclusion me aate h. Stress free, positive mind, regular workout, healthy diet, lifestyle changes agar aap ye sahi karte h to apne work me jarur successful honge.

How to reduce thigh fat in hindi article me abhi tak jitney bhi points h sabko jarur karne ki koshish kariye. Apne thigh fat k bare pareshan hona kam kariye, or legs ko toned karne pe work kijiye.

If you want to read the english version of this how to reduce thigh fat in hindi article then plz click here How To Get Rid Of Thigh Fat.

Mujhe yakin h ki How to reduce thigh fat in hindi article aapko psand aaya hoga or aap sari baato ko jarur follow karenge

 

 

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

Leave a Reply

Your email address will not be published. Required fields are marked *