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\u0a05\u0a24\u0a47 \u0a24\u0a16\u0a3c\u0a24\u0a40 \u0a26\u0a40 \u0a38\u0a25\u0a3f\u0a24\u0a40 \u0a35\u0a3f\u0a71\u0a1a \u0a06 \u0a1c\u0a3e\u0a13\u0964 <strong>, <\/strong>\u0a38\u0a30\u0a40\u0a30 \u0a28\u0a42\u0a70 \u0a39\u0a4c\u0a32\u0a40-\u0a39\u0a4c\u0a32\u0a40 \u0a39\u0a47\u0a20\u0a3e\u0a02 \u0a15\u0a30\u0a4b \u0a1c\u0a26\u0a4b\u0a02 \u0a24\u0a71\u0a15 \u0a24\u0a41\u0a39\u0a3e\u0a21\u0a40 \u0a1b\u0a3e\u0a24\u0a40 \u0a1c\u0a3c\u0a2e\u0a40\u0a28 \u0a26\u0a47 \u0a28\u0a47\u0a5c\u0a47 \u0a28\u0a3e \u0a06 \u0a1c\u0a3e\u0a35\u0a47\u0964  <strong>, <\/strong>\u0a2b\u0a3f\u0a30 \u0a38\u0a30\u0a40\u0a30 \u0a28\u0a42\u0a70 \u0a09\u0a71\u0a2a\u0a30 \u0a35\u0a71\u0a32 \u0a27\u0a71\u0a15\u0a4b\u0964<\/p>\n<div class=\"fontTextnew my-4 md:text-lg text-base mx-3 md:mx-0 text-custom-secondary_black leading-7 md:leading-8\">  \u0a38\u0a3c\u0a41\u0a30\u0a42\u0a06\u0a24 \u0a15\u0a30\u0a28 \u0a35\u0a3e\u0a32\u0a3f\u0a06\u0a02 \u0a32\u0a08, \u0a17\u0a4b\u0a21\u0a47 \u0a2a\u0a41\u0a38\u0a3c-\u0a05\u0a71\u0a2a \u0a15\u0a30\u0a28\u0a3e \u0a07\u0a71\u0a15 \u0a1a\u0a70\u0a17\u0a3e \u0a35\u0a3f\u0a15\u0a32\u0a2a \u0a39\u0a4b \u0a38\u0a15\u0a26\u0a3e \u0a39\u0a48\u0964 \u0a1c\u0a3f\u0a35\u0a47\u0a02-\u0a1c\u0a3f\u0a35\u0a47\u0a02 \u0a24\u0a3e\u0a15\u0a24 \u0a35\u0a27\u0a26\u0a40 \u0a39\u0a48, \u0a24\u0a41\u0a38\u0a40\u0a02 \u0a05\u0a21\u0a35\u0a3e\u0a02\u0a38\u0a21 \u0a2d\u0a3f\u0a70\u0a28\u0a24\u0a3e\u0a35\u0a3e\u0a02 \u0a1c\u0a3f\u0a35\u0a47\u0a02 \u0a15\u0a3f \u0a21\u0a3e\u0a07\u0a2e\u0a70\u0a21 \u0a2a\u0a41\u0a38\u0a3c-\u0a05\u0a71\u0a2a\u0a38 \u0a1c\u0a3e\u0a02 \u0a07\u0a28\u0a15\u0a32\u0a3e\u0a08\u0a28 \u0a2a\u0a41\u0a38\u0a3c-\u0a05\u0a71\u0a2a \u0a15\u0a30 \u0a38\u0a15\u0a26\u0a47 \u0a39\u0a4b\u0964<br \/>  \u0a07\u0a39 \u0a35\u0a40 \u0a2a\u0a5c\u0a4d\u0a39\u0a4b: \u0a25\u0a3e\u0a07\u0a30\u0a3e\u0a07\u0a21 \u0a15\u0a70\u0a1f\u0a30\u0a4b\u0a32 \u0a32\u0a08 \u0a30\u0a38\u0a4b\u0a08 \u0a26\u0a40\u0a06\u0a02 5 \u0a1c\u0a3e\u0a26\u0a42\u0a08 \u0a1a\u0a40\u0a1c\u0a3c\u0a3e\u0a02, \u0a06\u0a2f\u0a41\u0a30\u0a35\u0a47\u0a26 \u0a35\u0a40 \u0a07\u0a28\u0a4d\u0a39\u0a3e\u0a02 \u0a28\u0a42\u0a70 \u0a15\u0a3e\u0a30\u0a17\u0a30 \u0a2e\u0a70\u0a28\u0a26\u0a3e \u0a39\u0a48<\/div>\n<div class=\"fontTextnew my-4 md:text-lg text-base mx-3 md:mx-0 text-custom-secondary_black leading-7 md:leading-8\">\n<h2 class=\"wp-block-heading\">2. \u0a38\u0a15\u0a41\u0a10\u0a1f\u0a38: \u0a32\u0a71\u0a24\u0a3e\u0a02 \u0a05\u0a24\u0a47 \u0a17\u0a32\u0a42\u0a1f\u0a38 \u0a28\u0a42\u0a70 \u0a2e\u0a1c\u0a3c\u0a2c\u0a42\u0a24 \u200b\u200b\u0a15\u0a30\u0a28 \u0a32\u0a08 <br \/><\/h2>\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" width=\"1422\" height=\"800\" src=\"https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/squats-exercise.jpg?w=640\" alt=\"\u0a2c\u0a3f\u0a28\u0a3e\u0a02 \u0a1c\u0a3f\u0a2e \u0a26\u0a47 \u0a2e\u0a3e\u0a38\u0a2a\u0a47\u0a38\u0a3c\u0a40 \u0a2c\u0a23\u0a3e\u0a09\u0a23 \u0a32\u0a08 6 \u0a05\u0a2d\u0a3f\u0a06\u0a38\" class=\"wp-image-19333865\" style=\"width:840px;height:auto\" srcset=\"https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/squats-exercise.jpg 1422w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/squats-exercise.jpg?resize=300,169 300w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/squats-exercise.jpg?resize=768,432 768w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/squats-exercise.jpg?resize=1024,576 1024w\" sizes=\"auto, (max-width: 1422px) 100vw, 1422px\"\/><figcaption class=\"wp-element-caption\">\u0a2c\u0a3f\u0a28\u0a3e\u0a02 \u0a1c\u0a3f\u0a2e \u0a26\u0a47 \u0a2e\u0a3e\u0a38\u0a2a\u0a47\u0a38\u0a3c\u0a40 \u0a2c\u0a23\u0a3e\u0a09\u0a23 \u0a32\u0a08 6 \u0a05\u0a2d\u0a3f\u0a06\u0a38<\/figcaption><\/figure>\n<p><strong>, <\/strong>\u0a38\u0a15\u0a41\u0a10\u0a1f\u0a38 \u0a07\u0a71\u0a15 \u0a35\u0a27\u0a40\u0a06 \u0a15\u0a38\u0a30\u0a24 \u0a39\u0a48 \u0a1c\u0a4b \u0a24\u0a41\u0a39\u0a3e\u0a21\u0a40\u0a06\u0a02 \u0a32\u0a71\u0a24\u0a3e\u0a02 \u0a05\u0a24\u0a47 \u0a17\u0a32\u0a42\u0a1f\u0a38 \u0a28\u0a42\u0a70 \u0a28\u0a3f\u0a38\u0a3c\u0a3e\u0a28\u0a3e \u0a2c\u0a23\u0a3e\u0a09\u0a02\u0a26\u0a40 \u0a39\u0a48\u0964 \u0a07\u0a39 \u0a38\u0a39\u0a40 \u0a15\u0a30\u0a28 \u0a32\u0a08:<\/div>\n<p> <strong>, <\/strong>\u0a06\u0a2a\u0a23\u0a47 \u0a2a\u0a48\u0a30\u0a3e\u0a02 \u0a28\u0a42\u0a70 \u0a2e\u0a4b\u0a22\u0a47 \u0a26\u0a40 \u0a1a\u0a4c\u0a5c\u0a3e\u0a08 &#8216;\u0a24\u0a47 \u0a30\u0a71\u0a16\u0a4b \u0a05\u0a24\u0a47 \u0a06\u0a2a\u0a23\u0a47 \u0a2a\u0a48\u0a30\u0a3e\u0a02 \u0a26\u0a40\u0a06\u0a02 \u0a09\u0a02\u0a17\u0a32\u0a3e\u0a02 \u0a28\u0a42\u0a70 \u0a25\u0a4b\u0a5c\u0a4d\u0a39\u0a3e \u0a2c\u0a3e\u0a39\u0a30 \u0a35\u0a71\u0a32 \u0a2e\u0a4b\u0a5c\u0a4b\u0964  <strong>, <\/strong>\u0a06\u0a2a\u0a23\u0a47 \u0a17\u0a4b\u0a21\u0a3f\u0a06\u0a02 \u0a28\u0a42\u0a70 \u0a2e\u0a4b\u0a5c\u0a4b \u0a05\u0a24\u0a47 \u0a39\u0a47\u0a20\u0a3e\u0a02 \u0a35\u0a71\u0a32 \u0a1d\u0a41\u0a15\u0a4b, \u0a27\u0a3f\u0a06\u0a28 \u0a30\u0a71\u0a16\u0a4b \u0a15\u0a3f \u0a17\u0a4b\u0a21\u0a47 \u0a2a\u0a48\u0a30\u0a3e\u0a02 \u0a26\u0a40\u0a06\u0a02 \u0a09\u0a02\u0a17\u0a32\u0a3e\u0a02 \u0a24\u0a4b\u0a02 \u0a05\u0a71\u0a17\u0a47 \u0a28\u0a3e \u0a1c\u0a3e\u0a23\u0964<\/p>\n<div class=\"fontTextnew my-4 md:text-lg text-base mx-3 md:mx-0 text-custom-secondary_black leading-7 md:leading-8\"> <strong>, <\/strong>\u0a06\u0a2a\u0a23\u0a40 \u0a2a\u0a3f\u0a71\u0a20 \u0a38\u0a3f\u0a71\u0a27\u0a40 \u0a30\u0a71\u0a16\u0a4b \u0a05\u0a24\u0a47 \u0a1b\u0a3e\u0a24\u0a40 \u0a28\u0a42\u0a70 \u0a09\u0a71\u0a1a\u0a3e \u0a30\u0a71\u0a16\u0a4b\u0964 <strong>, <\/strong>\u0a2b\u0a3f\u0a30, \u0a06\u0a2a\u0a23\u0a40\u0a06\u0a02 \u0a32\u0a71\u0a24\u0a3e\u0a02 \u0a26\u0a40 \u0a35\u0a30\u0a24\u0a4b\u0a02 \u0a15\u0a30\u0a15\u0a47 \u0a06\u0a2a\u0a23\u0a47 \u0a06\u0a2a \u0a28\u0a42\u0a70 \u0a09\u0a71\u0a2a\u0a30 \u0a1a\u0a41\u0a71\u0a15\u0a4b\u0964 \u0a07\u0a39 \u0a35\u0a40 \u0a2a\u0a5c\u0a4d\u0a39\u0a4b: \u0a1f\u0a3e\u0a08\u0a2b\u0a3e\u0a08\u0a21 \u0a26\u0a3e \u0a30\u0a41\u0a1d\u0a3e\u0a28 \u0a2c\u0a26\u0a32\u0a26\u0a3e \u0a39\u0a48: \u0a1f\u0a3e\u0a08\u0a2b\u0a3e\u0a08\u0a21 \u0a26\u0a3e \u0a2c\u0a26\u0a32\u0a3f\u0a06 \u0a30\u0a42\u0a2a \u0a1a\u0a3f\u0a70\u0a24\u0a3e \u0a35\u0a27\u0a3e\u0a09\u0a02\u0a26\u0a3e \u0a39\u0a48, \u0a2a\u0a39\u0a3f\u0a32\u0a3e\u0a02 \u0a28\u0a3e\u0a32\u0a4b\u0a02 \u0a1c\u0a3c\u0a3f\u0a06\u0a26\u0a3e \u0a16\u0a24\u0a30\u0a28\u0a3e\u0a15: \u0a38\u0a40\u0a28\u0a40\u0a05\u0a30 \u0a2c\u0a3e\u0a32 \u0a30\u0a4b\u0a17 \u0a35\u0a3f\u0a17\u0a3f\u0a06\u0a28\u0a40 \u0a05\u0a38\u0a3c\u0a4b\u0a15 \u0a17\u0a41\u0a2a\u0a24\u0a3e<\/div>\n<div class=\"fontTextnew my-4 md:text-lg text-base mx-3 md:mx-0 text-custom-secondary_black leading-7 md:leading-8\">\n<h2 class=\"wp-block-heading\">3. \u0a2a\u0a32\u0a48\u0a02\u0a15: \u0a15\u0a4b\u0a30 \u0a24\u0a3e\u0a15\u0a24 \u0a35\u0a27\u0a3e\u0a09\u0a23 \u0a32\u0a08 <br \/><\/h2>\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" width=\"1422\" height=\"800\" src=\"https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Plank-exercise_052604.jpg?w=640\" alt=\"\u0a2c\u0a3f\u0a28\u0a3e\u0a02 \u0a1c\u0a3f\u0a2e \u0a26\u0a47 \u0a2e\u0a3e\u0a38\u0a2a\u0a47\u0a38\u0a3c\u0a40 \u0a2c\u0a23\u0a3e\u0a09\u0a23 \u0a32\u0a08 6 \u0a05\u0a2d\u0a3f\u0a06\u0a38\" class=\"wp-image-19333864\" style=\"width:840px;height:auto\" srcset=\"https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Plank-exercise_052604.jpg 1422w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Plank-exercise_052604.jpg?resize=300,169 300w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Plank-exercise_052604.jpg?resize=768,432 768w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Plank-exercise_052604.jpg?resize=1024,576 1024w\" sizes=\"auto, (max-width: 1422px) 100vw, 1422px\"\/><figcaption class=\"wp-element-caption\">\u0a2c\u0a3f\u0a28\u0a3e\u0a02 \u0a1c\u0a3f\u0a2e \u0a26\u0a47 \u0a2e\u0a3e\u0a38\u0a2a\u0a47\u0a38\u0a3c\u0a40 \u0a2c\u0a23\u0a3e\u0a09\u0a23 \u0a32\u0a08 6 \u0a05\u0a2d\u0a3f\u0a06\u0a38<\/figcaption><\/figure>\n<p>\u0a2a\u0a32\u0a48\u0a02\u0a15 \u0a07\u0a71\u0a15 \u0a35\u0a27\u0a40\u0a06 \u0a15\u0a38\u0a30\u0a24 \u0a39\u0a48 \u0a1c\u0a4b \u0a24\u0a41\u0a39\u0a3e\u0a21\u0a47 \u0a15\u0a4b\u0a30, \u0a2a\u0a47\u0a1f \u0a05\u0a24\u0a47 \u0a2a\u0a3f\u0a71\u0a20 \u0a28\u0a42\u0a70 \u0a2e\u0a1c\u0a3c\u0a2c\u0a42\u0a24 \u200b\u200b\u0a15\u0a30\u0a26\u0a40 \u0a39\u0a48\u0964 \u0a07\u0a39 \u0a15\u0a3f\u0a35\u0a47\u0a02 \u0a15\u0a30\u0a40\u0a0f:<\/div>\n<p> <strong>, <\/strong>\u0a2a\u0a41\u0a38\u0a3c-\u0a05\u0a71\u0a2a \u0a38\u0a25\u0a3f\u0a24\u0a40 \u0a35\u0a3f\u0a71\u0a1a \u0a06\u0a13, \u0a2a\u0a30 \u0a06\u0a2a\u0a23\u0a40\u0a06\u0a02 \u0a15\u0a42\u0a39\u0a23\u0a40\u0a06\u0a02 \u0a28\u0a42\u0a70 \u0a1c\u0a3c\u0a2e\u0a40\u0a28 &#8216;\u0a24\u0a47 \u0a30\u0a71\u0a16\u0a4b\u0964 <strong>, <\/strong>\u0a38\u0a3f\u0a30 \u0a24\u0a4b\u0a02 \u0a05\u0a71\u0a21\u0a40 \u0a24\u0a71\u0a15 \u0a38\u0a3f\u0a71\u0a27\u0a40 \u0a30\u0a47\u0a16\u0a3e \u0a2c\u0a23\u0a3e\u0a09\u0a02\u0a26\u0a47 \u0a39\u0a4b\u0a0f \u0a38\u0a30\u0a40\u0a30 \u0a28\u0a42\u0a70 \u0a38\u0a3f\u0a71\u0a27\u0a3e \u0a30\u0a71\u0a16\u0a4b\u0964  <strong>, <\/strong>\u0a2a\u0a47\u0a1f \u0a28\u0a42\u0a70 \u0a38\u0a70\u0a15\u0a41\u0a1a\u0a3f\u0a24 \u0a30\u0a71\u0a16\u0a4b \u0a05\u0a24\u0a47 \u0a1c\u0a3f\u0a70\u0a28\u0a3e \u0a1a\u0a3f\u0a30 \u0a39\u0a4b \u0a38\u0a15\u0a47 \u0a07\u0a38 \u0a38\u0a25\u0a3f\u0a24\u0a40 \u0a35\u0a3f\u0a71\u0a1a \u0a30\u0a71\u0a16\u0a4b\u0964<\/p>\n<div class=\"fontTextnew my-4 md:text-lg text-base mx-3 md:mx-0 text-custom-secondary_black leading-7 md:leading-8\">\n<h2 class=\"wp-block-heading\">4. \u0a32\u0a70\u0a17\u0a1c\u0a3c: \u0a32\u0a71\u0a24\u0a3e\u0a02 \u0a05\u0a24\u0a47 \u0a17\u0a32\u0a42\u0a1f\u0a38 \u0a32\u0a08 <br \/><\/h2>\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" width=\"1422\" height=\"800\" src=\"https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Lunges-exercise.jpg?w=640\" alt=\"\u0a2c\u0a3f\u0a28\u0a3e\u0a02 \u0a1c\u0a3f\u0a2e \u0a26\u0a47 \u0a2e\u0a3e\u0a38\u0a2a\u0a47\u0a38\u0a3c\u0a40 \u0a2c\u0a23\u0a3e\u0a09\u0a23 \u0a32\u0a08 6 \u0a05\u0a2d\u0a3f\u0a06\u0a38\" class=\"wp-image-19333861\" style=\"width:840px;height:auto\" srcset=\"https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Lunges-exercise.jpg 1422w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Lunges-exercise.jpg?resize=300,169 300w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Lunges-exercise.jpg?resize=768,432 768w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Lunges-exercise.jpg?resize=1024,576 1024w\" sizes=\"auto, (max-width: 1422px) 100vw, 1422px\"\/><figcaption class=\"wp-element-caption\">\u0a2c\u0a3f\u0a28\u0a3e\u0a02 \u0a1c\u0a3f\u0a2e \u0a26\u0a47 \u0a2e\u0a3e\u0a38\u0a2a\u0a47\u0a38\u0a3c\u0a40 \u0a2c\u0a23\u0a3e\u0a09\u0a23 \u0a32\u0a08 6 \u0a05\u0a2d\u0a3f\u0a06\u0a38<\/figcaption><\/figure>\n<p>\u0a2b\u0a47\u0a2b\u0a5c\u0a47 \u0a24\u0a41\u0a39\u0a3e\u0a21\u0a40\u0a06\u0a02 \u0a32\u0a71\u0a24\u0a3e\u0a02, \u0a16\u0a3e\u0a38 \u0a15\u0a30\u0a15\u0a47 \u0a15\u0a35\u0a3e\u0a21\u0a38, \u0a39\u0a48\u0a2e\u0a38\u0a1f\u0a4d\u0a30\u0a3f\u0a70\u0a17\u0a1c\u0a3c \u0a05\u0a24\u0a47 \u0a17\u0a32\u0a42\u0a1f\u0a38 \u0a28\u0a42\u0a70 \u0a2e\u0a1c\u0a3c\u0a2c\u0a42\u0a24 \u200b\u200b\u200b\u200b\u0a15\u0a30\u0a28 \u0a32\u0a08 \u0a2c\u0a39\u0a41\u0a24 \u0a35\u0a27\u0a40\u0a06 \u0a39\u0a28\u0964 \u0a07\u0a38 \u0a28\u0a42\u0a70 \u0a38\u0a39\u0a40 \u0a15\u0a30\u0a28 \u0a32\u0a08:<\/div>\n<p> <strong>, <\/strong>\u0a2a\u0a48\u0a30\u0a3e\u0a02 \u0a28\u0a42\u0a70 \u0a2e\u0a4b\u0a22\u0a47 \u0a26\u0a40 \u0a1a\u0a4c\u0a5c\u0a3e\u0a08 &#8216;\u0a24\u0a47 \u0a30\u0a71\u0a16\u0a4b. <strong>, <\/strong>\u0a07\u0a71\u0a15 \u0a2a\u0a48\u0a30 \u0a05\u0a71\u0a17\u0a47 \u0a15\u0a30\u0a4b, \u0a17\u0a4b\u0a21\u0a3f\u0a06\u0a02 \u0a28\u0a42\u0a70 90 \u0a21\u0a3f\u0a17\u0a30\u0a40 \u0a24\u0a71\u0a15 \u0a2e\u0a4b\u0a5c\u0a4b \u0a05\u0a24\u0a47 \u0a39\u0a47\u0a20\u0a3e\u0a02 \u0a15\u0a30\u0a4b\u0964  <strong>, <\/strong>\u0a2b\u0a3f\u0a30 \u0a05\u0a71\u0a17\u0a47 \u0a26\u0a40 \u0a32\u0a71\u0a24 \u0a28\u0a3e\u0a32 \u0a27\u0a71\u0a15\u0a4b \u0a05\u0a24\u0a47 \u0a2a\u0a3f\u0a71\u0a1b\u0a47 \u0a16\u0a5c\u0a4d\u0a39\u0a47 \u0a39\u0a4b \u0a1c\u0a3e\u0a13\u0964<\/p>\n<div class=\"fontTextnew my-4 md:text-lg text-base mx-3 md:mx-0 text-custom-secondary_black leading-7 md:leading-8\"> <strong>, <\/strong>\u0a39\u0a30 \u0a26\u0a41\u0a39\u0a30\u0a3e\u0a13 \u0a24\u0a4b\u0a02 \u0a2c\u0a3e\u0a05\u0a26 \u0a32\u0a71\u0a24\u0a3e\u0a02 \u0a2c\u0a26\u0a32\u0a4b. \u0a07\u0a39 \u0a35\u0a40 \u0a2a\u0a5c\u0a4d\u0a39\u0a4b: \u0a28\u0a40\u0a30\u0a1c \u0a1a\u0a4b\u0a2a\u0a5c\u0a3e \u0a35\u0a3e\u0a02\u0a17 \u0a2b\u0a3f\u0a71\u0a1f \u0a30\u0a39\u0a3f\u0a23\u0a3e \u0a1a\u0a3e\u0a39\u0a41\u0a70\u0a26\u0a47 \u0a39\u0a4b? \u0a09\u0a38 \u0a26\u0a47 7 \u0a38\u0a2e\u0a3e\u0a30\u0a1f \u0a2d\u0a3e\u0a30 \u0a18\u0a1f\u0a3e\u0a09\u0a23 \u0a35\u0a3e\u0a32\u0a47 \u0a16\u0a41\u0a30\u0a3e\u0a15 \u0a2e\u0a70\u0a24\u0a30\u0a3e\u0a02 \u0a28\u0a42\u0a70 \u0a1c\u0a3e\u0a23\u0a4b  <\/p>\n<h2 class=\"wp-block-heading\">5. \u0a21\u0a3f\u0a2a\u0a38 (\u0a15\u0a41\u0a30\u0a38\u0a40 \u0a26\u0a40 \u0a35\u0a30\u0a24\u0a4b\u0a02 \u0a15\u0a30\u0a26\u0a47 \u0a39\u0a4b\u0a0f): \u0a1f\u0a4d\u0a30\u0a3e\u0a08\u0a38\u0a48\u0a2a\u0a38 \u0a05\u0a24\u0a47 \u0a2e\u0a4b\u0a22\u0a3f\u0a06\u0a02 \u0a32\u0a08<br \/><\/h2>\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" width=\"1422\" height=\"800\" src=\"https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Dips-using-a-chair.jpg?w=640\" alt=\"\u0a2c\u0a3f\u0a28\u0a3e\u0a02 \u0a1c\u0a3f\u0a2e \u0a26\u0a47 \u0a2e\u0a3e\u0a38\u0a2a\u0a47\u0a38\u0a3c\u0a40 \u0a2c\u0a23\u0a3e\u0a09\u0a23 \u0a32\u0a08 6 \u0a05\u0a2d\u0a3f\u0a06\u0a38\" class=\"wp-image-19333858\" style=\"width:840px;height:auto\" srcset=\"https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Dips-using-a-chair.jpg 1422w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Dips-using-a-chair.jpg?resize=300,169 300w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Dips-using-a-chair.jpg?resize=768,432 768w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/Dips-using-a-chair.jpg?resize=1024,576 1024w\" sizes=\"auto, (max-width: 1422px) 100vw, 1422px\"\/><figcaption class=\"wp-element-caption\">\u0a2c\u0a3f\u0a28\u0a3e\u0a02 \u0a1c\u0a3f\u0a2e \u0a26\u0a47 \u0a2e\u0a3e\u0a38\u0a2a\u0a47\u0a38\u0a3c\u0a40 \u0a2c\u0a23\u0a3e\u0a09\u0a23 \u0a32\u0a08 6 \u0a05\u0a2d\u0a3f\u0a06\u0a38<\/figcaption><\/figure>\n<p>\u0a1c\u0a47 \u0a24\u0a41\u0a39\u0a3e\u0a21\u0a47 \u0a15\u0a4b\u0a32 \u0a2e\u0a1c\u0a3c\u0a2c\u0a42\u0a24 \u200b\u200b\u0a15\u0a41\u0a30\u0a38\u0a40 \u0a1c\u0a3e\u0a02 \u0a2c\u0a48\u0a02\u0a1a \u0a39\u0a48, \u0a24\u0a3e\u0a02 \u0a24\u0a41\u0a38\u0a40\u0a02 \u0a21\u0a3f\u0a71\u0a2a \u0a15\u0a30 \u0a38\u0a15\u0a26\u0a47 \u0a39\u0a4b, \u0a1c\u0a4b \u0a1f\u0a4d\u0a30\u0a3e\u0a08\u0a38\u0a48\u0a2a\u0a38, \u0a1b\u0a3e\u0a24\u0a40 \u0a05\u0a24\u0a47 \u0a2e\u0a4b\u0a22\u0a3f\u0a06\u0a02 \u0a32\u0a08 \u0a2c\u0a39\u0a41\u0a24 \u0a35\u0a27\u0a40\u0a06 \u0a39\u0a28\u0964 \u0a07\u0a39 \u0a15\u0a3f\u0a35\u0a47\u0a02 \u0a15\u0a30\u0a28\u0a3e \u0a39\u0a48:<\/div>\n<p> <strong>, <\/strong>\u0a15\u0a41\u0a30\u0a38\u0a40 \u0a26\u0a47 \u0a15\u0a3f\u0a28\u0a3e\u0a30\u0a47 &#8216;\u0a24\u0a47 \u0a2c\u0a48\u0a20\u0a4b \u0a05\u0a24\u0a47 \u0a06\u0a2a\u0a23\u0a47 \u0a39\u0a71\u0a25\u0a3e\u0a02 \u0a28\u0a42\u0a70 \u0a06\u0a2a\u0a23\u0a40 \u0a15\u0a2e\u0a30 \u0a26\u0a47 \u0a28\u0a47\u0a5c\u0a47 \u0a30\u0a71\u0a16\u0a4b\u0964 <strong>, <\/strong>\u0a06\u0a2a\u0a23\u0a47 \u0a38\u0a30\u0a40\u0a30 \u0a28\u0a42\u0a70 \u0a39\u0a47\u0a20\u0a3e\u0a02 \u0a35\u0a71\u0a32 \u0a2e\u0a4b\u0a5c \u0a15\u0a47 \u0a06\u0a2a\u0a23\u0a40 \u0a15\u0a42\u0a39\u0a23\u0a40 \u0a28\u0a42\u0a70 \u0a2e\u0a4b\u0a5c\u0a4b\u0964  <strong>, <\/strong>\u0a2b\u0a3f\u0a30, \u0a06\u0a2a\u0a23\u0a47 \u0a39\u0a71\u0a25\u0a3e\u0a02 \u0a28\u0a3e\u0a32 \u0a06\u0a2a\u0a23\u0a47 \u0a06\u0a2a \u0a28\u0a42\u0a70 \u0a09\u0a71\u0a2a\u0a30 \u0a35\u0a71\u0a32 \u0a27\u0a71\u0a15\u0a4b, \u0a1c\u0a26\u0a4b\u0a02 \u0a24\u0a71\u0a15 \u0a24\u0a41\u0a39\u0a3e\u0a21\u0a40\u0a06\u0a02 \u0a2c\u0a3e\u0a39\u0a3e\u0a02 \u0a2a\u0a42\u0a30\u0a40 \u0a24\u0a30\u0a4d\u0a39\u0a3e\u0a02 \u0a38\u0a3f\u0a71\u0a27\u0a40\u0a06\u0a02 \u0a28\u0a3e \u0a39\u0a4b \u0a1c\u0a3e\u0a23\u0964<\/p>\n<div class=\"fontTextnew my-4 md:text-lg text-base mx-3 md:mx-0 text-custom-secondary_black leading-7 md:leading-8\">\n<h2 class=\"wp-block-heading\">6. \u0a17\u0a32\u0a42\u0a1f \u0a2c\u0a4d\u0a30\u0a3f\u0a1c: \u0a17\u0a32\u0a42\u0a1f\u0a38 \u0a05\u0a24\u0a47 \u0a39\u0a48\u0a2e\u0a38\u0a1f\u0a4d\u0a30\u0a3f\u0a70\u0a17\u0a38 \u0a28\u0a42\u0a70 \u0a1f\u0a4b\u0a28 \u0a15\u0a30\u0a28 \u0a32\u0a08 <br \/><\/h2>\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" width=\"1422\" height=\"800\" src=\"https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/glute-bridge-exercise.jpg?w=640\" alt=\"\u0a2c\u0a3f\u0a28\u0a3e\u0a02 \u0a1c\u0a3f\u0a2e \u0a26\u0a47 \u0a2e\u0a3e\u0a38\u0a2a\u0a47\u0a38\u0a3c\u0a40 \u0a2c\u0a23\u0a3e\u0a09\u0a23 \u0a32\u0a08 6 \u0a05\u0a2d\u0a3f\u0a06\u0a38\" class=\"wp-image-19333857\" style=\"width:840px;height:auto\" srcset=\"https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/glute-bridge-exercise.jpg 1422w, https:\/\/cms.patrika.com\/wp-content\/uploads\/2025\/01\/glute-bridge-exercise.jpg?resize=300,169 300w, 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