Hum mein se aksar log sehat mand (healthy) rehna chahte hain, lekin waqt ki kami hamesha aaray aa jaati hai. Ghanton gym mein guzarna ya lambi jogging ke liye waqt nikalna har kisi ke bas ki baat nahi. Lekin kya ho agar hum aapko batayein ke aap 30 minute ki jogging ke barabar fawaid sirf 10 minute ki ek aasan aur sasti warzish (exercise) se haasil kar sakte hain? Ji haan, yeh bilkul mumkin hai, aur is jadooi warzish ka naam hai rassi koodna (jumping rope). Haaliya tehqeeq ne rassi koodne ke fawaid ko is tarah ujagar kiya hai ke ab aapke paas warzish na karne ka koi bahana nahi bachega.
The Science: 10 Minutes vs. 30 Minutes (Science Kya Kehti Hai: 10 Minute Banam 30 Minute)
Yeh dawa sirf suni sunai baat nahi, iske peechay scientific tehqeeq mojood hai. Arizona State University mein ki gayi ek study mein, participants ke do group banaye gaye. Ek group ko 6 hafton tak rozana 30 minute jogging karne ko kaha gaya, jabke doosray group ne rozana sirf 10 minute rassi koodi. 6 hafton ke baad, jab dono groups ke nataij (results) ka jaiza liya gaya to scientists yeh dekh kar hairan reh gaye ke dono groups ki cardiovascular (dil ki sehat) mein lagbhag ek jaisi behtari aayi thi. Isse yeh saabit hua ke 10 minute ki high-intensity rassi koodna, 30 minute ki low-intensity jogging ke barabar dil ko faida pohancha sakti hai.
Maximum Calorie Burn in Minimum Time (Kam Waqt Mein Zyada Calorie Burn)
Wazan kam karne ke liye calorie burn karna sab se ahem hota hai, aur is maidan mein bhi rassi koodna jogging ko peechay chhor deta hai. Rassi koodna ek high-intensity interval training (HIIT) ki tarah kaam karta hai, jo kam waqt mein zyada se zyada calories jalata hai. Agarche calorie burn ka inhisaar (dependency) aapke wazan aur intensity par hota hai, lekin ausatan (on average), 10 minute rassi koodne se aap utni hi calories jala sakte hain jitni 30 minute ki halki jogging se. Agar aapke paas waqt kam hai, to yeh 10 minute mein wazan kam karne ka ek behtareen tareeqa hai.
Is It Safe for Your Joints? (Kya Yeh Aapke Joron Ke Liye Mehfooz Hai?)
Aksar log yeh sochte hain ke rassi koodna ek high-impact warzish hai aur is se ghutnon (knees) aur takhnon (ankles) par bura asar parta hai. Yeh baat kisi had tak durust hai, lekin tehqeeq batati hai ke agar sahi tareeqay se kiya jaye to yeh jogging se zyada mehfooz ho sakta hai. Jogging karte waqt aap aagay ki taraf zor lagate hain, jis se aapke joron (joints) par zyada pressure parta hai. Iske bar-aks, rassi koodtay waqt aap seedha oopar uchaltay hain aur apne panjon ke bal (on the balls of your feet) land karte hain, jo impact ko kam kar deta hai. Behtar hai ke aap rassi kisi narm satah (surface), jese ke lakri ka farsh ya exercise mat, par koodein.
How to Get Started (Shuruaat Kaise Karein?)
Rassi koodna shuru karna intehai aasan hai:
- Sahi Rassi Chunein: Rassi ki lambai aisi honi chahiye ke jab aap uske darmiyan mein paon rakhein, to uske handles aapke baghal (armpits) tak pohanchein.
- Achi Jootay Pehnein: Achi support walay sports shoes istemal karein.
- Aahista Shuru Karein: Shuru mein, 1 minute tak rassi koodein aur phir 1 minute ka waqfa lein. Is cycle ko 5 se 10 baar dohrayein.
- Sahi Form Apnayein: Apni kamar seedhi rakhein, kandhon ko relax rakhein, aur sirf apni kalaiyon (wrists) ko ghuma kar rassi ko chalayein.
Mukhtasar yeh ke, rassi koodne ke fawaid beshumar hain. Yeh ek sasti, muassar (effective), aur intehai time-efficient warzish hai jo aapko fit rakhne mein madad de sakti hai.
