टोंड फिगर के लिए 10 इफेक्टिव वर्कआउट

Author- Naaz Parveen 14/01/2024 Credit- Google Images Credit- Google Images

स्क्वाट

[{"selector":"#anim-787f309f-b9e2-4354-b31b-3c66af811860 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-83652ab8-f4e3-4f34-8dda-5cf6a1e8cd8f","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-277086b0-8965-4c3f-9b5d-ee92001ad3fd","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-77d60f04-8ed2-4e08-9030-897b1407423a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-873c5994-16ef-44b0-9724-31413ec322b8","keyframes":{"transform":["translate3d(-117.77777%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4f642bd7-94c0-4318-8895-44ac4aac2d67","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-110d7350-c894-44b9-8656-0b2726cbef7e","keyframes":{"transform":["translate3d(-117.77777%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credit- Google Images Credit- Google Images टोंड फिगर पाने के लिए आपको स्क्वाट एक्सरसाइज ज़रुरु करनी चाहिए। White Line

रिवर्स लंग्स

[{"selector":"#anim-65ccf873-2821-46f8-975b-8927d8c5d033 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-563568dd-be6d-47df-83ea-af31347a8335","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-86d68b35-3870-499e-a285-6f8a1cefa5de","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-eed4f181-e238-477f-99c1-04129d5415ae","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-332118f7-1264-4378-bec6-bbd73b553a03","keyframes":{"transform":["translate3d(-117.77777%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93de202c-2eab-4910-aa30-82767c43d6ea","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d7964044-e9db-4838-b281-bce3305d47ff","keyframes":{"transform":["translate3d(-117.77777%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credit- Google Images Credit- Google Images रिवर्स लंग्स एक्सरसाइज भी आपके टोंड फिगर के लिए काफी फायदेमंद मानी जाती है। White Line

सिंगल लेग डेडलिफ्ट

[{"selector":"#anim-5f9928a1-8b8e-408d-800a-8a947f066fc4 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(13.978150946182998%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-35ae7bfd-a512-4d8c-8823-548ddd45eacf","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-2d2b9900-da92-495b-8fc7-19795458122e","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-882c6679-5210-4275-bcbc-2e7e3576bfc9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-170227e4-6368-4e37-aec1-e900818f6c21","keyframes":{"transform":["translate3d(-114.54546%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c269a31f-6ece-408b-9ec8-92379c52a2b6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c19d698a-44a4-45b8-b51b-78584c008e21","keyframes":{"transform":["translate3d(-117.77777%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credit-Google Images Credit-Google Images एक हसीन फिगर पाने के लिए आप इस सिंगल लेग डेडलिफ्ट एक्सरसाइज की शुरुआत भी कर सकती हैं। White Line

ट्राइसेप डिप्स

[{"selector":"#anim-b0350362-bb4e-4ded-b217-c22e8efa9512 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-4450268b-bdce-4566-a1e3-e75475219e3a","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-b7bdbf84-74a0-4c97-b76d-89b5be73f290","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-8efcdb99-48f0-4b58-b6de-934aa885826e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cefe97c3-7291-4566-ba6c-489532949270","keyframes":{"transform":["translate3d(-110.85714%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8f07aeb7-c42b-481e-a0dd-af5648cfa1ef","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7ded60b6-381b-480e-96cb-7abe320220b7","keyframes":{"transform":["translate3d(-117.77777%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credit-Google Images Credit-Google Images टोन फिगर के लिए ट्राइसेप डिप्स मारना भी बेहद ज़रूरी है। White Line

ब्रिज एक्सरसाइज

[{"selector":"#anim-b8fa8ae3-7b05-459c-8175-aeafa9f61f32 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(24.965131649075044%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-8488c70c-e7b2-47aa-93e0-e76552f29a49","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-1fa57861-80d2-4076-ab2c-107eae984128","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-5c408d8b-af2e-4cec-9152-1870a7aa258e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e24ccd89-f460-4bea-8984-907562ea2a54","keyframes":{"transform":["translate3d(-108.12324%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6666f158-62e7-4fa9-975f-cc1024018215","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4b2192bd-83b6-40b5-b230-017c667275a9","keyframes":{"transform":["translate3d(-115.87301%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credit-Google Images Credit-Google Images अगर आप भी एक टोंड फिगर की चाह रखती हैं तो, ब्रिज एक्सरसाइज को अपनी डेली लाइफ में शामिल कर सकती हैं। White Line

डंबल रो

[{"selector":"#anim-dd18e1e0-04c0-4460-affa-f08959210c1d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-bdbdc4e6-e7f4-4b2c-b234-3f39456ada13","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e7b4aa9f-876a-45a2-b8a4-79734472c039","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-db29c03e-4069-4b5d-a055-5d5a4492c306","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-adb830d6-4aa2-4f6c-a47c-a60e9571659f","keyframes":{"transform":["translate3d(-110.55555%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d29bc73f-3be2-436b-9d35-f6b30531de45","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-940ef6fe-736f-4350-a4d5-f86988dfd1c1","keyframes":{"transform":["translate3d(-117.77777%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credit-Google Images Credit-Google Images टोंड फिगर के लिए डंबल रो एक्सरसाइज भी काफी इफेक्टिव मानी जाती है। White Line

रनिंग

[{"selector":"#anim-739ee615-ced4-4353-9f99-e870362ca15e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-7f3167b6-73bd-400f-9002-884795b82911","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-2b10ec17-f173-4495-9975-554bbfc28bd2","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-bc8f30c5-b1c1-4d77-919f-09b1917a2bbc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9e0df363-25ca-4370-8f08-00904ddc12af","keyframes":{"transform":["translate3d(-115.55555%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fd982553-afa1-4802-a100-860b9c36e773","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5a5c5a7c-6e3d-4a06-af79-5538b5b9281a","keyframes":{"transform":["translate3d(-115.2381%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credit-Google Images Credit-Google Images रनिंग हेल्दी हेल्थ के लिए काफी फायदेमंद है, यहीं आप एक टोंड फिगर पाने के लिए भी इस एक्सरसाइज को कर सकती हैं। White Line

पुशअप्स

[{"selector":"#anim-19775761-c1d8-453a-bf2a-c02cf15ac171 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-20.468006742625107%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-ee2104d2-a5aa-4757-8e35-40be2738e2e0","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-70409680-0f0c-4cce-bb2a-c0df7213e12e","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-5d5639ca-192e-4406-92a8-5f71d2c9a8ef","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-11c77fe3-d0fe-49d1-b5c4-82f2bca0cb0d","keyframes":{"transform":["translate3d(-115.55555%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e5566d4c-8386-449c-a724-f9768f556ee1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-73d837ac-a4f4-4000-819f-da90a976bddb","keyframes":{"transform":["translate3d(-117.77777%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credit-Google Images Credit-Google Images अपने फैट को कम करने और टोंड फिगर के लिए आप पुशअप्स भी कर सकती हैं। White Line

जम्प स्क्वाट

[{"selector":"#anim-24aae59f-18c8-4113-8c8e-363bb48a1457 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-25%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-64b74278-7fa5-4cde-b816-7b1717618a8b","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-c55ed189-9639-4bc1-a2c0-641ee03c2723","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-32419457-ba82-4918-86bf-31185a063155","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6bc4217f-1b18-4f1a-9d98-5038a122b990","keyframes":{"transform":["translate3d(-115.55555%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-69b2daf8-db47-4c95-8bb4-e86afdb61cf7","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bb4338cc-a44a-434b-9ac8-b32e97bfe771","keyframes":{"transform":["translate3d(-117.77777%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credit-Google Images Credit-Google Images जम्प स्क्वाट भी काफी बेहतरीन एक्सरसाइज है और आप इसे अपने टोंड फिगर के लिए भी कर सकती हैं। White Line

प्लैंक एक्सरसाइज

[{"selector":"#anim-a2eafeea-dfd2-4b4c-b81c-62b602de3721 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-20.967226419274503%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-6f9cbaa5-47f2-41cb-b295-212ba17980be","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-76610ce2-3217-4359-a182-9cfe37101394","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-5cabc1e8-2a79-42e1-a486-20fa142a4068","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ed8a508b-fb8a-48e8-907c-ce810d61aa15","keyframes":{"transform":["translate3d(-115.55555%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-65c6ed10-3e92-4c48-9114-b38e5b555806","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0c73c10e-7ed5-4765-ae8c-52a97ea30ad2","keyframes":{"transform":["translate3d(-117.77777%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Credit-Google Images Credit-Google Images अपनी बॉडी को फिट रखने और एक टोंड फिगर के लिए आप प्लैंक एक्सरसाइज को भी अपनी लिस्ट में ऐड कर सकती हैं। White Line

Click Here

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