 sairaa
ap shayed ziyadah ter zameen per bethi rehti hain ya kuh aur aisa aap ek choti si excersize kerain seedhi kamer k saath tabel per haath rakh ker hips joint se halka se jhukain panjon k bal kheri hon sara wazan panjon per ho ab sit ups ki terah kamer seedhi rakhtay huway knees ko bend kerain jab aap bethain to is terah k wazan panjon er hi rahay jesay hi hips ap ki heals ko touch kerain ruk jain aur wapis seedhi kheri ho jain aisa din main 5baar kerain 2 week tak phir 10 baar 2 weeks ap ki legs, thighs main stifness feel ho gi is terah counts berhati jain 30 tak ap ko wazeaa ferq nazar aai ga 2 months min |
