Barish, pollution, office ka late — kabhi-kabhi gym jaana mumkin nahi hota. Aise din bilkul chhodne se behtar hai ghar par 20 minute. Body weight se bhi strength aur stamina dono badhte hain, bas sahi tareeke se karna hai.
Warm-up (3 minute)
- 30 second jumping jacks (ya march in place)
- 10 arm circles aage, 10 peeche
- 10 bodyweight good mornings (hips peeche)
- 10 slow squats
Main circuit (15 minute)
Har exercise 40 second karein, 20 second aaram. Poora circuit 3 round.
| Exercise | Beginner | Intermediate |
|---|---|---|
| Squat | Chair squat (kursi tak baithna) | Normal ya jump squat |
| Push-up | Diwar ya ghutno par push-up | Full push-up |
| Reverse lunge | Diwar pakad kar | Bina sahare, alternate legs |
| Glute bridge | Dono pair | Single-leg bridge |
| Plank | Ghutno par | Full plank |
Cool-down (2 minute)
Hamstring stretch, chest stretch (darwaze mein), aur 5 gehri saansein.
Hafte mein kitni baar?
- Beginner: hafte mein 3 din (jaise Mon-Wed-Fri)
- Intermediate: 4 din, ya gym ke saath "backup" ke roop mein
Kaise badhaayein (progressive overload ghar par)
- Round 3 se 4 karein
- Kaam ka time 40 se 45 second
- Aaram 20 se 15 second
- Mushkil variation: diwar push-up → ghutno par → full → pair upar rakh kar
- Dheere neeche jaayein (3 second) — isse mehnat badhti hai
Quick quiz
Ghar par push-ups aasaan ho gaye hain. Agla step kya ho sakta hai?
Ghar vs gym — imaandaar baat
Ghar ka workout shuruaat aur maintenance ke liye bahut achha hai. Lekin legs aur back ke liye body weight jaldi kam padne lagta hai — tab weights chahiye. Comparison yahan padhein: Home Workout vs Gym.
Bina gym ke poora strength program: The Home Strength Manual.
