How to Increase Running Stamina and Speed
Logo ko lagta hai ki Running Karne ke Liye bas utho jute pehno aur nikal padho. Aksar log isi Tarah se running Karte hai, aur Kuch Samay ke bad unke liye taklif payda hone lag jate hain. Iski wajah running Karne ke sahi tarike ke bare main jankari na hona hota hai.
darasal running karna ek science hai jis tarah cricket main technique hone par ballebaz bina dhikkat ke lambi lambi padiya khel sakta hai,usi tarah sahi tarike se ki gayi running ke wajah se aap lamba dour sakte hain jisse Stamina vi barhe ga,Stamina jitna jyada hoga utni hi der tak dour ne ki chanse rahenge, so is blog main aap ko running ke technique, stamina barhane ke bare main niche discuss karenge.
Pehhle hum bat karenge running karne ke sahi tarika kya hai
1. Seer ki position:
Kuch log hote hai jo ki running karte huye kabhi niche dekhte hai kabhi upar to kabhi daye baye nazar ghumate rehte hain, ye running karne ka bilkul hi galat tarika hai. running karte samay hamara seer bikul hi samne ki taraf hona chahiye, agar seer niche ya upar ki taraf jhuka rahega to gardan ki muscle mein khichaw aa sakta hai. Aap gardan ko upar niche kar ke ishey asma sakte hai jisse aap ko samaj mai aa jaye ga ki main kya kehna chahta hun. Vagte wakt na jyada aage ki tarap jhuke aur nahi piche ki taraf kosis kariye ki aap ka sarir running ke wakt thora aage ki taraf jhuka rahe.
2.Haato ki position:
Running mai haato ki movement ka bohot bara yogdan hota hai. hat agar sahi position mai rahe to ek sahi technique ke wahah se speed mai kafi ijafa ho sakta hai. Dour te samay aapni hato ko kandhe se 90 degree ke angle par rakhe, jabaap vag rahe ho to dhyan dijiye ki hat aage piche jate wakt aap ki pasliyo aur kohniyo ke bich mai jyada gap na bane. hato ko aisi moment mai na rakheke daye hath bayehath ki taraf ja raha ho. vagte wakt dono hatheliya ya mutthi ate jate rahe isse aapko momentum milega aur speed bhi jyada hogi.
3.Peyro ki landing:
Ye running karne ka sabse ahem pehlu mana jata hai. jyada tar logo ka running ko lekar sawal hota hai ki pyer land karate wakt panjo ki bal landing honi chahiye ya fir heel ke bal, aksar log running karte wakt pyer pehle heel ko jameen se chute hai fir unke panje niche aate hai ye bilkul hi galat hai. heel jameen par pehle chune ki wajah se sareer ka sara var takhnu ke jariye hota hua ghutno tak aaye ga, agar aap lambi sammay se isi tarah se running kate rahe to ghutno main pareshani aa sakti hai aysa hi panjo ki sabse pahle landing karane par ho sakta hai, isiliye aap ye kosis kariye ki apka pyer ekdam sidha jameen par land ho iske wajah ke sareer ke sabhi hisso par barabar dabaw parega aur kpoi pareshani nahi ayegi. iske sath hi cemented road per dour ne se aapko pare shani ho sakta hai.
Aab bat ati hai pani pine ki aur saas lene ki
Daur ne se 5-10 minuite pehle aap thora pani apne hisab se pi sakte hain lekin aapko daur ne pehle jyada pani nahi pina chahiye, agar aap jyada pani pite hain to aapko daur te samay pet mai dard ho sakta hai. iske sat hi app din var varpur pani pijiye kiu ki daur te samay sarir mai kafi jyada pani pasine ke roop me beh jata hai.
Rahi baat saas lene ki to kahi log puchte hai ki kya daurte samay mu se saas lena chahiye ya nahi, mai aap ko bata du ki daurte samay kavi mu se saas nahi lena chahiye. daur te samay aapko lambi aur gahri saas lene chahiye isse aap jaldi thakenge nahi, aur ap lambi duri tak tej dour payenge aur isse apka stamina bhi barhega
Aab hum baat karte hai running stamina barhane ki bare mai
1.Apne upar housla rakhe, koi bhi chij 2 ya 4 din karne se ekdam parfect nahi ho jati. kisi bhi chij mai parfection hasil karne ke liye ushe lambi samay tak karna parta hai. yahi bat running par bhi laghu hote hai agar aap speed aur stamina barhana chahte hai to hapte mai kamse kam 5 din running zaroor kariye iss wajah se sarir ki sabhi muscles active rahegi, rozana running karne se pehle thorisi stretching kariye taki vagne se pehle sarir ki soyi hui muscles pusi tarah se active ho jaye
2.hardin kuch extra douriye, man lijiye ki aap aaj se hi running start kar rahe hain to pehle kareeb 8-10 din aap normal douri ko cover kariye. lekin jayse jaise aapka sarir khulta jayega rojana running mai thora sa samay aap barhata jaiye. agr aap suruat mai 10 minuite running karte hain to aap kossis kariye ki har din ke saat 1-2 minuite ishafa karte jaiye, isse yakinan aapka stamina barhega.
3.Paydal chaley.
Walk karne se bhi stamina barhaya ja sakta hai, aap ne logo ko park main ghumte dekheta hoga . jyada tar log ek hi speed mai chalte rehte hai, lekin isse sarir ko jyada fayda nahi hota hai, agar aap apni sarir mai effect, stamina barte huye dekh ba chahte hai to har chakkar ke sath aap speed ko barhaiye. man lijiye ki jis park mai aap ja rahe hai uska ek round aap 4 minuite mai pura karte hai to agli round mai aap ki kosis honi chahiye wo hi round aap 3.55 minute main pura kar sakhe. fir agli chakkar mai kuch aur second kam kariye agar aap rojana ehi tarika apnayenge to aap ka stamina zaroor barhe ga
4. Aram aur khana.
hapte ki sato sin runnig karna sahi nahi hota, sarir ko recover hone ke liye samay dena chahiye. 5 din bhi running karna sarir k liye thik rahega. running karte huye aap ki pure sarir ka workout hota hai, aur muscles ko recover hone ke liye ache healthy khane ki zarurat bhi hoti hai isi liye aap poustic khana khaiye taki isse aapki sarir ko fayda pouche.
5.Aapni limit ko push kriye.
Jab tak aap aapni comfort zone se bahar nahi niklenge, tab tak man chaha result aap hasil nahi kar sakhenge. normal rinning ke bad 1000 metre ke liye tez vagiye aur jab tak ki saas upar na char jaye. khudkoaap jinta push karenge utni hi ache result ayenge.
so I hope ki ab aap ko jankari mila hai ki running keyse kiya jaye ,stamina kaise barhaya jay
Pehhle hum bat karenge running karne ke sahi tarika kya hai
1. Seer ki position:
Kuch log hote hai jo ki running karte huye kabhi niche dekhte hai kabhi upar to kabhi daye baye nazar ghumate rehte hain, ye running karne ka bilkul hi galat tarika hai. running karte samay hamara seer bikul hi samne ki taraf hona chahiye, agar seer niche ya upar ki taraf jhuka rahega to gardan ki muscle mein khichaw aa sakta hai. Aap gardan ko upar niche kar ke ishey asma sakte hai jisse aap ko samaj mai aa jaye ga ki main kya kehna chahta hun. Vagte wakt na jyada aage ki tarap jhuke aur nahi piche ki taraf kosis kariye ki aap ka sarir running ke wakt thora aage ki taraf jhuka rahe.
2.Haato ki position:
Running mai haato ki movement ka bohot bara yogdan hota hai. hat agar sahi position mai rahe to ek sahi technique ke wahah se speed mai kafi ijafa ho sakta hai. Dour te samay aapni hato ko kandhe se 90 degree ke angle par rakhe, jabaap vag rahe ho to dhyan dijiye ki hat aage piche jate wakt aap ki pasliyo aur kohniyo ke bich mai jyada gap na bane. hato ko aisi moment mai na rakheke daye hath bayehath ki taraf ja raha ho. vagte wakt dono hatheliya ya mutthi ate jate rahe isse aapko momentum milega aur speed bhi jyada hogi.
Ye running karne ka sabse ahem pehlu mana jata hai. jyada tar logo ka running ko lekar sawal hota hai ki pyer land karate wakt panjo ki bal landing honi chahiye ya fir heel ke bal, aksar log running karte wakt pyer pehle heel ko jameen se chute hai fir unke panje niche aate hai ye bilkul hi galat hai. heel jameen par pehle chune ki wajah se sareer ka sara var takhnu ke jariye hota hua ghutno tak aaye ga, agar aap lambi sammay se isi tarah se running kate rahe to ghutno main pareshani aa sakti hai aysa hi panjo ki sabse pahle landing karane par ho sakta hai, isiliye aap ye kosis kariye ki apka pyer ekdam sidha jameen par land ho iske wajah ke sareer ke sabhi hisso par barabar dabaw parega aur kpoi pareshani nahi ayegi. iske sath hi cemented road per dour ne se aapko pare shani ho sakta hai.
Aab bat ati hai pani pine ki aur saas lene ki
Daur ne se 5-10 minuite pehle aap thora pani apne hisab se pi sakte hain lekin aapko daur ne pehle jyada pani nahi pina chahiye, agar aap jyada pani pite hain to aapko daur te samay pet mai dard ho sakta hai. iske sat hi app din var varpur pani pijiye kiu ki daur te samay sarir mai kafi jyada pani pasine ke roop me beh jata hai.
Rahi baat saas lene ki to kahi log puchte hai ki kya daurte samay mu se saas lena chahiye ya nahi, mai aap ko bata du ki daurte samay kavi mu se saas nahi lena chahiye. daur te samay aapko lambi aur gahri saas lene chahiye isse aap jaldi thakenge nahi, aur ap lambi duri tak tej dour payenge aur isse apka stamina bhi barhega
Aab hum baat karte hai running stamina barhane ki bare mai
1.Apne upar housla rakhe, koi bhi chij 2 ya 4 din karne se ekdam parfect nahi ho jati. kisi bhi chij mai parfection hasil karne ke liye ushe lambi samay tak karna parta hai. yahi bat running par bhi laghu hote hai agar aap speed aur stamina barhana chahte hai to hapte mai kamse kam 5 din running zaroor kariye iss wajah se sarir ki sabhi muscles active rahegi, rozana running karne se pehle thorisi stretching kariye taki vagne se pehle sarir ki soyi hui muscles pusi tarah se active ho jaye
2.hardin kuch extra douriye, man lijiye ki aap aaj se hi running start kar rahe hain to pehle kareeb 8-10 din aap normal douri ko cover kariye. lekin jayse jaise aapka sarir khulta jayega rojana running mai thora sa samay aap barhata jaiye. agr aap suruat mai 10 minuite running karte hain to aap kossis kariye ki har din ke saat 1-2 minuite ishafa karte jaiye, isse yakinan aapka stamina barhega.
3.Paydal chaley.
Walk karne se bhi stamina barhaya ja sakta hai, aap ne logo ko park main ghumte dekheta hoga . jyada tar log ek hi speed mai chalte rehte hai, lekin isse sarir ko jyada fayda nahi hota hai, agar aap apni sarir mai effect, stamina barte huye dekh ba chahte hai to har chakkar ke sath aap speed ko barhaiye. man lijiye ki jis park mai aap ja rahe hai uska ek round aap 4 minuite mai pura karte hai to agli round mai aap ki kosis honi chahiye wo hi round aap 3.55 minute main pura kar sakhe. fir agli chakkar mai kuch aur second kam kariye agar aap rojana ehi tarika apnayenge to aap ka stamina zaroor barhe ga
4. Aram aur khana.
hapte ki sato sin runnig karna sahi nahi hota, sarir ko recover hone ke liye samay dena chahiye. 5 din bhi running karna sarir k liye thik rahega. running karte huye aap ki pure sarir ka workout hota hai, aur muscles ko recover hone ke liye ache healthy khane ki zarurat bhi hoti hai isi liye aap poustic khana khaiye taki isse aapki sarir ko fayda pouche.
5.Aapni limit ko push kriye.
Jab tak aap aapni comfort zone se bahar nahi niklenge, tab tak man chaha result aap hasil nahi kar sakhenge. normal rinning ke bad 1000 metre ke liye tez vagiye aur jab tak ki saas upar na char jaye. khudkoaap jinta push karenge utni hi ache result ayenge.
so I hope ki ab aap ko jankari mila hai ki running keyse kiya jaye ,stamina kaise barhaya jay
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