{"id":20096,"date":"2021-02-24T19:12:53","date_gmt":"2021-02-24T13:42:53","guid":{"rendered":"https:\/\/arogyanama.com\/?p=20096"},"modified":"2021-02-24T19:12:53","modified_gmt":"2021-02-24T13:42:53","slug":"20-minute-hit-workout-to-grow-muscles","status":"publish","type":"post","link":"https:\/\/arogyanama.com\/20-minute-hit-workout-to-grow-muscles\/","title":{"rendered":"20 minute HIT workout: ‘\u0939\u093e’ 20-\u092e\u093f\u0928\u093f\u091f\u093e\u0902\u091a\u093e \u0924\u0940\u0935\u094d\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a\u0932\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 (\u0906\u0923\u093f \u0905\u0939\u0902\u0915\u093e\u0930) \u0924\u092a\u093e\u0938\u0923\u0940\u0924 \u0920\u0947\u0935\u0947\u0932"},"content":{"rendered":"

\u0906\u0930\u094b\u0917\u094d\u092f\u0928\u093e\u092e\u093e \u0911\u0928\u0932\u093e\u0908\u0928- <\/strong>\u091c\u0947\u0935\u094d\u0939\u093e \u092e\u094b\u0915\u0933\u0940 \u0939\u094b\u0923\u094d\u092f\u093e\u091a\u0940 \u0935\u0947\u0933 \u0928\u0938\u0924\u0947 \u0924\u0947\u0935\u094d\u0939\u093e \u0906\u092a\u0932\u094d\u092f\u093e workouts \u0932\u093e \u0924\u0940\u0935\u094d\u0930\u0924\u0947\u091a\u094d\u092f\u093e \u0928\u0935\u0940\u0928 \u092a\u093e\u0924\u0933\u0940\u0935\u0930 \u0918\u0947\u090a\u0928 \u091c\u093e\u0923\u0947 \u0906\u0935\u0936\u094d\u092f\u0915 \u0905\u0938\u0924\u0947. 30 \u092e\u093f\u0928\u093f\u091f\u093e\u0902\u092a\u0947\u0915\u094d\u0937\u093e \u0915\u092e\u0940 \u0935\u0947\u0933\u0947\u0924 \u091f\u094d\u0930\u0948\u0928\u093f\u0902\u0917 \u091a\u093e \u0938\u0930\u094d\u0935\u093e\u0924 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0937\u092e \u092e\u093e\u0930\u094d\u0917 \u0915\u094b\u0923\u0924\u093e \u0906\u0939\u0947? \u0909\u0924\u094d\u0924\u0930 \u0938\u094d\u092a\u0937\u094d\u091f \u0926\u093f\u0938\u0924 \u0905\u0938\u0932\u0947 \u092a\u093e\u0939\u093f\u091c\u0947: \u0909\u091a\u094d\u091a \u0924\u0940\u0935\u094d\u0930\u0924\u0947\u091a\u0947 \u0905\u0902\u0924\u0930\u093e\u0932 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 (High Intensity Interval Training). \u0906\u0930\u094b\u0917\u094d\u092f\u0928\u093e\u092e\u093e \u0911\u0928\u0932\u093e\u0908\u0928 \u091f\u0940\u092e \u0906\u092a\u0932\u094d\u092f\u093e\u0938\u093e\u0920\u0940 \u092a\u093e\u091a 20-\u092e\u093f\u0928\u093f\u091f\u093e\u0902\u091a\u0947 \u0924\u0940\u0935\u094d\u0930\u0924\u0947\u091a\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f\u0938 (20 minute HIT workout) \u0918\u0947\u090a\u0928 \u0906\u0932\u0947 \u0906\u0939\u0947 \u091c\u094d\u092f\u093e\u092e\u0927\u0947 \u0924\u0941\u092e\u091a\u0947 muscles \u0905\u0927\u093f\u0915\u0924\u0930 \u0935\u0947\u0917\u093e\u0928\u0947 \u0924\u092f\u093e\u0930 \u0939\u094b\u0924\u0940\u0932.<\/p>\n

\u0906\u092e\u094d\u0939\u0940 \u0938\u0941\u0930\u0942 \u0915\u0930\u0923\u094d\u092f\u093e\u092a\u0942\u0930\u094d\u0935\u0940, \u091c\u0947\u0935\u094d\u0939\u093e \u0906\u092a\u0923 \u0935\u094d\u092f\u093e\u092f\u093e\u092e\u093e\u091a\u093e \u0935\u0947\u0933 \u0915\u092e\u0940 \u0915\u0930\u0924\u094b, \u0906\u092a\u0932\u094d\u092f\u093e\u0932\u093e \u0906\u092a\u0932\u094d\u092f\u093e \u0935\u093f\u0936\u094d\u0930\u093e\u0902\u0924\u0940\u091a\u094d\u092f\u093e \u0905\u0902\u0924\u0930\u093e\u091a\u0947 \u092a\u0941\u0928\u0930\u093e\u0935\u0932\u094b\u0915\u0928 \u0915\u0930\u0923\u0947 \u0906\u0935\u0936\u094d\u092f\u0915 \u0906\u0939\u0947. \u0906\u092a\u0932\u094d\u092f\u093e \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u090f\u0915\u093e \u0924\u093e\u0938\u093e\u091a\u094d\u092f\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e\u0927\u094d\u092f\u0947 \u0935\u091c\u0928 \u0909\u091a\u0932\u0923\u094d\u092f\u093e\u0924 \u0915\u093f\u0924\u0940 \u0935\u0947\u0933 \u0918\u093e\u0932\u0935\u0924\u093e \u092f\u093e\u091a\u093e \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u093e. \u0906\u092a\u0923\u093e\u0938 \u092c\u0939\u0941\u0924\u0947\u0915 \u092a\u094d\u0930\u0915\u0930\u0923\u093e\u0902\u092e\u0927\u094d\u092f\u0947 \u0939\u0947 \u0932\u0915\u094d\u0937\u093e\u0924 \u092f\u0947\u0908\u0932 \u0915\u0940 \u0939\u0947 20 \u092e\u093f\u0928\u093f\u091f\u093e\u0902\u092a\u0947\u0915\u094d\u0937\u093e \u091c\u093e\u0938\u094d\u0924 \u0915\u093e\u0933 \u0939\u094b\u0923\u093e\u0930 \u0928\u093e\u0939\u0940. \u092c\u0930\u094b\u092c\u0930?<\/p>\n

\u0936\u0915\u094d\u092f \u0905\u0938\u0947\u0932 \u0924\u0947\u0925\u0947 \u0935\u094d\u0939\u0949\u0932\u094d\u092f\u0942\u092e \u0935\u093e\u0922\u0935\u0942\u0928 \u0906\u092a\u0932\u094d\u092f\u093e work-to-rest ratio \u091a\u093e \u092b\u093e\u092f\u0926\u093e \u0909\u0920\u0935\u0923\u0947 \u0939\u0940 \u092e\u0941\u0916\u094d\u092f \u0917\u094b\u0937\u094d\u091f \u0906\u0939\u0947. \u091c\u0930 \u0924\u0941\u092e\u094d\u0939\u0940 \u0932\u093e\u0917\u094b\u092a\u093e\u0920 20 \u092e\u093f\u0928\u093f\u091f\u0947 \u0928 \u0935\u093f\u0936\u094d\u0930\u093e\u0902\u0924\u0940 \u0918\u0947\u0924\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0942 \u0936\u0915\u0924 \u0905\u0938\u093e\u0932 \u0924\u0930 \u0906\u092a\u0923 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0915\u094d\u0937\u092e\u0924\u0947\u091a\u094d\u092f\u093e \u092a\u0941\u0922\u0947 \u091c\u093e\u090a \u0936\u0915\u0924\u093e.<\/p>\n

20 minute HIT Workout 1: \u091c\u0930\u094d\u092e\u0928 \u0916\u0902\u0921 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 (German Volume Training)<\/strong>
\n\u091c\u0930\u094d\u092e\u0928 \u0935\u094d\u0939\u0949\u0932\u094d\u092f\u0942\u092e \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0939\u0940 \u0938\u094d\u0928\u093e\u092f\u0942\u0902\u091a\u094d\u092f\u093e \u0935\u093e\u0922\u0940\u0938\u093e\u0920\u0940 \u0906\u0923\u093f \u091a\u0930\u092c\u0940 \u0915\u092e\u0940 \u0915\u0930\u0923\u094d\u092f\u093e\u0915\u0930\u093f\u0924\u093e \u090f\u0915 \u092a\u094d\u0930\u092f\u0924\u094d\u0928 \u0915\u0947\u0932\u0947\u0932\u0940, \u091a\u093e\u091a\u0923\u0940 \u0915\u0947\u0932\u0947\u0932\u0940 \u0906\u0923\u093f \u0916\u0930\u0940 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092a\u0926\u094d\u0927\u0924 \u0906\u0939\u0947 \u0906\u0923\u093f
\n\u0939\u093e \u0915\u093e\u0939\u0940 \u0935\u093f\u0928\u094b\u0926 \u0928\u093e\u0939\u0940. \u0915\u0902\u092a\u093e\u090a\u0902\u0921 \u0939\u093e\u0932\u091a\u093e\u0932\u0940\u0902\u092e\u0927\u094d\u092f\u0947 \u0938\u0930\u094d\u0935\u093e\u0924 \u0909\u092a\u092f\u0941\u0915\u094d\u0924, \u0939\u0940 20 \u0915\u093f\u0902\u0935\u093e \u0915\u093e\u0939\u0940 \u092e\u093f\u0928\u093f\u091f\u093e\u0902\u091a\u094d\u092f\u093e \u092a\u094d\u0930\u092f\u0924\u094d\u0928\u093e\u0902\u092e\u0927\u094d\u092f\u0947 \u0932\u092a\u0947\u091f\u0932\u0947\u0932\u0940 \u0916\u0930\u0940 \u0905\u0939\u0902\u0915\u093e\u0930 \u0924\u092a\u093e\u0938\u0923\u0940 \u0906\u0939\u0947.<\/p>\n

\"germanvolumetraining\"
20 minute HIT Workout 1: \u091c\u0930\u094d\u092e\u0928 \u0916\u0902\u0921 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 (German Volume Training)<\/strong><\/figcaption><\/figure>\n
    \n
  • \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936\u0903 (Directions):<\/strong>
    \n\u0906\u092a\u0932\u094d\u092f\u093e\u0938 \u0906\u0935\u0921\u0923\u093e\u0930\u0940 \u0915\u094b\u0923\u0924\u0940\u0939\u0940 \u092e\u094b\u0920\u0940 \u0932\u093f\u092b\u094d\u091f \u0918\u094d\u092f\u093e (squats, overhead press \u0906\u0923\u093f bench press \u0938\u0930\u094d\u0935\u093e\u0924 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0906\u0939\u0947\u0924) \u0906\u0923\u093f \u0906\u092a\u0932\u094d\u092f\u093e \u091f\u093f\u092a\u093f\u0915\u0932 \u091c\u093e\u0938\u094d\u0924\u0940\u0924 \u091c\u093e\u0938\u094d\u0924 10-\u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u092f\u093e (reps) \u091a\u0947 60 \u091f\u0915\u094d\u0915\u0947 \u0928\u093f\u0935\u0921\u093e (\u0926\u094b\u0928\u0926\u093e \u0935\u093e\u091a\u093e). \u0906\u092a\u0923 \u092f\u0947\u0925\u0947 \u0906\u092a\u0932\u0940 \u090f\u0915 \u091c\u093e\u0938\u094d\u0924\u0940\u0924 \u091c\u093e\u0938\u094d\u0924 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u0940 \u0928\u0935\u094d\u0939\u0947 \u0924\u0930 \u0906\u092a\u0932\u094d\u092f\u093e 10 \u091c\u093e\u0938\u094d\u0924\u0940\u0924 \u091c\u093e\u0938\u094d\u0924 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u092f\u093e\u0902\u091a\u0940 \u091f\u0915\u094d\u0915\u0947\u0935\u093e\u0930\u0940 \u0936\u094b\u0927\u0924 \u0906\u0939\u093e\u0924. \u0924\u094d\u092f\u093e\u0928\u0902\u0924\u0930, \u091a\u093e\u0902\u0917\u0932\u094d\u092f\u093e \u0924\u0902\u0924\u094d\u0930\u093e\u0935\u0930, \u091f\u0947\u092e\u094d\u092a\u094b\u092e\u0927\u094d\u092f\u0947 \u0906\u0923\u093f \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u0947\u0936\u0940 \u0916\u0930\u0947 \u0930\u093e\u0939\u0942\u0928 \u0924\u094d\u092f\u093e \u0935\u091c\u0928\u093e\u0938\u0939 10 \u0930\u0947\u092a\u094d\u0938\u091a\u0947 10 \u0938\u0947\u091f \u0915\u0930\u093e. \u0938\u0947\u091f \u0926\u0930\u092e\u094d\u092f\u093e\u0928 \u092b\u0915\u094d\u0924 1 \u092e\u093f\u0928\u093f\u091f \u0935\u093f\u0936\u094d\u0930\u093e\u0902\u0924\u0940 \u0918\u094d\u092f\u093e. \u0906\u092a\u0923 \u0924\u094d\u092f\u093e\u091a\u0947 \u092a\u093e\u0932\u0928 \u0915\u0930\u0940\u0924 \u0905\u0938\u0932\u094d\u092f\u093e\u091a\u0947 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u093e.<\/li>\n<\/ul>\n

    \u092a\u094d\u0930\u094b \u091f\u0940\u092a:\u00a0<\/strong> 20 minute HIT workout \u091a\u094d\u092f\u093e \u0925\u0915\u0935\u093e \u0918\u091f\u0915\u093e\u0902\u0935\u0930 \u0906\u0927\u093e\u0930\u093f\u0924, \u0906\u092a\u0923 \u091c\u0921 \u0909\u091a\u0932\u0923\u094d\u092f\u093e\u0938\u093e\u0920\u0940 \u0915\u0926\u093e\u091a\u093f\u0924 \u0924\u0936\u093e\u091a \u092a\u094d\u0930\u0915\u093e\u0930\u0947 \u0924\u092f\u093e\u0930 \u0939\u094b\u0923\u0947 \u0938\u094d\u092e\u093e\u0930\u094d\u091f \u0906\u0939\u0947. \u0906\u092a\u0923 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092a\u091f\u094d\u091f\u094d\u092f\u093e\u0938\u0939 \u0938\u094d\u0915\u094d\u0935\u0949\u091f\u093f\u0902\u0917 \u0915\u093f\u0902\u0935\u093e \u0921\u0947\u0921\u092b\u094d\u0932\u093f\u091f\u093f\u0902\u0917\u091a\u0940 \u0938\u0935\u092f \u0905\u0938\u0932\u094d\u092f\u093e\u0938, \u092f\u0947\u0925\u0947 \u0935\u093e\u092a\u0930\u093e. \u0938\u094d\u0935\u0924: \u0932\u093e \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0920\u0947\u0935\u093e.<\/p>\n

    20 minute HIT Workout 2: \u0939\u093f\u0932 \u0938\u094d\u092a\u094d\u0930\u093f\u0902\u091f\u094d\u0938 \u0906\u0923\u093f \u092c\u0949\u0921\u0940\u0935\u0947\u091f \u092c\u0930\u094d\u0928\u0906\u0909\u091f (Hill Sprints and Bodyweight Burnout)<\/strong><\/p>\n

    \u0917\u0941\u0902\u0924\u0935\u0923\u0942\u0915\u0940\u091a\u094d\u092f\u093e \u0938\u0930\u094d\u0935\u093e\u0924 \u092e\u094b\u0920\u094d\u092f\u093e \u092a\u0930\u0924\u093e\u0935\u094d\u092f\u093e\u0938\u093e\u0920\u0940 \u0905\u0932\u094d\u092a \u0915\u093e\u0932\u093e\u0935\u0927\u0940\u0924 \u0906\u092a\u0932\u094d\u092f\u093e \u0939\u0943\u0926\u092f \u0935 \u0930\u0915\u094d\u0924\u0935\u093e\u0939\u093f\u0928\u094d\u092f\u093e\u0938\u0902\u092c\u0902\u0927\u0940 \u0924\u0902\u0926\u0941\u0930\u0941\u0938\u094d\u0924\u0940\u091a\u0940 \u0916\u0930\u094b\u0916\u0930\u091a \u091a\u093e\u091a\u0923\u0940 \u0915\u0930\u0923\u094d\u092f\u093e\u091a\u093e \u090f\u0915 \u091a\u093e\u0902\u0917\u0932\u093e \u0906\u0923\u093f \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u092e\u093e\u0930\u094d\u0917 \u092e\u094d\u0939\u0923\u091c\u0947 \u0938\u094d\u092a\u094d\u0930\u093f\u0902\u091f\u094d\u0938 \u0906\u0923\u093f \u092c\u0949\u0921\u0940\u0935\u0947\u091f \u0935\u0930\u094d\u0915\u092e\u0927\u0940\u0932 \u092c\u0926\u0932. \u092c\u093e\u0939\u0947\u0930 \u091c\u093e \u0906\u0923\u093f 40 \u092e\u0940\u091f\u0930\u091a\u0940 \u091f\u0947\u0915\u0921\u0940 \u0936\u094b\u0927\u093e. \u0906\u092a\u0923 \u0938\u0947\u091f\u094d\u0938 \u0926\u0930\u092e\u094d\u092f\u093e\u0928 \u0936\u0915\u094d\u092f \u0924\u093f\u0924\u0915\u094d\u092f\u093e \u0935\u093f\u0936\u094d\u0930\u093e\u0902\u0924\u0940 \u0918\u0947\u090a \u0936\u0915\u0924\u093e, \u092a\u0930\u0902\u0924\u0941 \u0906\u092a\u0932\u094d\u092f\u093e\u0932\u093e \u092e\u093e\u0939\u093f\u0924 \u0906\u0939\u0947 \u0915\u0940 \u0906\u092a\u0932\u094d\u092f\u093e\u0932\u093e \u0938\u0930\u094d\u0935 8 \u0938\u0947\u091f 20 \u092e\u093f\u0928\u093f\u091f\u093e\u0902\u0924 \u092a\u0942\u0930\u094d\u0923 \u0915\u0930\u093e\u0935\u0947 \u0932\u093e\u0917\u0924\u0940\u0932.<\/p>\n

    \"sprints\"
    20 minute HIT Workout 2: \u0939\u093f\u0932 \u0938\u094d\u092a\u094d\u0930\u093f\u0902\u091f\u094d\u0938 \u0906\u0923\u093f \u092c\u0949\u0921\u0940\u0935\u0947\u091f \u092c\u0930\u094d\u0928\u0906\u0909\u091f (Hill Sprints and Bodyweight Burnout)<\/strong><\/figcaption><\/figure>\n
      \n
    • \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936 (Directions):<\/strong>
      \n1-4 \u0938\u0947\u091f \u0915\u0930\u093f\u0924\u093e: 40-\u092e\u0940\u091f\u0930 \u0939\u093f\u0932 \u0938\u094d\u092a\u094d\u0930\u093f\u0902\u091f + 20 \u092a\u0941\u0936\u0905\u092a\u094d\u0938
      \n5-8 \u0938\u0947\u091f \u0915\u0930\u093f\u0924\u093e: 40-\u092e\u0940\u091f\u0930 \u0939\u093f\u0932 \u0938\u094d\u092a\u094d\u0930\u093f\u0902\u091f + 5 \u0939\u0901\u0921 \u0935\u0949\u0915\u0906\u0909\u091f\u094d\u0938<\/li>\n<\/ul>\n

      \u092a\u094d\u0930\u094b \u091f\u0940\u092a:<\/strong> \u0938\u094d\u092a\u094d\u0930\u093f\u0902\u091f\u093f\u0902\u0917 \u0915\u0930\u0924\u093e\u0928\u093e \u0925\u094b\u0921\u0947 \u092a\u093e\u0923\u0940 \u0938\u094b\u092c\u0924 \u0920\u0947\u0935\u093e. \u0926\u094d\u0930\u0941\u0924\u0917\u0924\u0940\u0928\u0947 \u091c\u093e \u2014 \u0916\u0930\u094b\u0916\u0930 \u0935\u0947\u0917\u0935\u093e\u0928 \u2014 \u092a\u0930\u0902\u0924\u0941 \u0906\u092a\u0923 \u0925\u094b\u0921\u0902 \u092a\u093e\u0923\u0940 \u0930\u093e\u0916\u0940\u0935 \u0920\u0947\u0935\u0924 \u0906\u0939\u093e\u0924 \u0915\u093f \u0925\u093e\u0902\u092c\u0932\u094d\u092f\u093e\u0935\u0930 \u0924\u0947\u0925\u0947 \u0906\u092a\u0923 \u092a\u094b\u0939\u094b\u091a\u0942 \u0936\u0915\u0924\u093e \u092f\u093e\u091a\u0940 \u0916\u093e\u0924\u094d\u0930\u0940 \u0915\u0930\u093e. \u0938\u0902\u092a\u0942\u0930\u094d\u0923 \u0915\u0938\u0930\u0924\u0926\u094d\u0935\u093e\u0930\u0947 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u093e\u0939\u0923\u094d\u092f\u093e\u091a\u093e \u0906\u0923\u093f \u0906\u092a\u0932\u094d\u092f\u093e \u092a\u094d\u0930\u092f\u0924\u094d\u0928\u093e\u0902\u0928\u093e \u091f\u093f\u0915\u0935\u0942\u0928 \u0920\u0947\u0935\u0923\u094d\u092f\u093e\u091a\u093e \u0939\u093e \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u092e\u093e\u0930\u094d\u0917 \u0906\u0939\u0947. \u0906\u092a\u0923 \u0905\u0916\u0947\u0930 8 \u092b\u0947\u0931\u094d\u092f\u093e\u0902\u0915\u0930\u093f\u0924\u093e \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u0940 \u0915\u0930\u0924 \u0906\u0939\u093e\u0924.<\/p>\n

      20 minute HIT Workout 3: \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u0905\u0930\u093e\u091c\u0915\u0924\u093e<\/strong> (Kettlebell Chaos)<\/strong><\/p>\n

        \n
      • \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936\u0903 (Directions):<\/strong>
        \n\u092f\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e\u093e\u0938\u093e\u0920\u0940 \u0906\u092a\u0932\u094d\u092f\u093e\u0932\u093e \u0924\u0940\u0928 \u0915\u0947\u091f\u0932\u092c\u0932\u094d\u0938\u091a\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0905\u0938\u0947\u0932. \u0938\u092e\u093e\u0928 \u0935\u091c\u0928\u093e\u091a\u0940 \u090f\u0915 \u091c\u094b\u0921\u0940, \u0906\u0923\u093f \u0925\u094b\u0921\u093e \u091c\u0921 \u0918\u0902\u091f\u093e.<\/p>\n

        \"kettlebell\"
        kettlebell training<\/figcaption><\/figure><\/li>\n<\/ul>\n
          \n
        1. \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u0915\u0949\u092e\u094d\u092a\u094d\u0932\u0947\u0915\u094d\u0938 – 5 \u00d7 6 \u0930\u0947\u092a\u094d\u0938: \u0906\u092a\u0932\u094d\u092f\u093e \u0915\u0947\u091f\u0932\u092c\u0947\u0932\u091a\u0940 \u0915\u092e\u0940 \u0935\u091c\u0928\u0926\u093e\u0930 \u091c\u094b\u0921\u0940 \u0935\u093e\u092a\u0930\u0941\u0928, \u0938\u094d\u0935\u093f\u0902\u0917, \u092b\u094d\u0932\u094b\u0902\u0917 \u0906\u0923\u093f \u0938\u094d\u0928\u0945\u091a \u0915\u0930\u0923\u094d\u092f\u093e\u0938\u093e\u0920\u0940 \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0938\u0941\u0930\u0942 \u0915\u0930\u093e.<\/li>\n
        2. \u0938\u093f\u0902\u0917\u0932-\u0906\u0930\u094d\u092e \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u092a\u094d\u0930\u0947\u0938 – \u092a\u094d\u0930\u0924\u093f \u092c\u093e\u091c\u0942\u0938 3 \u00d7 10 \u0930\u0947\u092a\u094d\u0938: \u0906\u092a\u0932\u094d\u092f\u093e \u0935\u091c\u0928\u0926\u093e\u0930 \u0915\u0947\u091f\u0932\u092c\u0947\u0932\u094d\u0938 \u091a\u094d\u092f\u093e \u0924\u0933\u093e \u0935\u0930 (\u0915\u092e\u093e\u0932 \u092e\u0930\u094d\u092f\u093e\u0926\u0947\u091a\u094d\u092f\u093e \u0926\u093f\u0936\u0947\u0928\u0947) \u0906\u092a\u0932\u0940 \u092e\u0928\u0917\u091f \u0905\u0917\u0926\u0940 \u0938\u0930\u0933 \u0920\u0947\u0935\u093e. \u092e\u0917 \u0906\u092a\u0932\u093e \u0939\u093e\u0924 \u0935\u0930 \u0926\u093e\u092c\u093e \u0906\u0923\u093f \u0906\u092a\u0932\u093e \u0915\u094b\u092a\u0930 \u0935\u093e\u0922\u0935\u093e. \u092a\u094d\u0930\u093e\u0930\u0902\u092d \u0915\u0930\u0923\u094d\u092f\u093e\u0938\u093e\u0920\u0940 \u0915\u093e\u0933\u091c\u0940\u092a\u0942\u0930\u094d\u0935\u0915 \u0915\u092e\u0940 \u0915\u0930\u093e.<\/li>\n
        3. \u0924\u0941\u0930\u094d\u0915\u0940\u0936 \u0917\u0947\u091f\u0905\u092a (Turkish Getup) 3 \u092e\u093f\u0928\u093f\u091f\u093e\u0902\u091a\u093e AMRAP: \u0906\u092a\u0932\u094d\u092f\u093e \u0932\u093e\u0908\u091f \u0915\u0947\u091f\u0932\u092c\u0947\u0932\u091a\u093e \u0935\u093e\u092a\u0930 \u0915\u0930\u0942\u0928, \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0930\u093f\u092a \u0935\u0930 \u0939\u093e\u0924 \u092b\u093f\u0930\u0935\u0924, 3 \u092e\u093f\u0928\u093f\u091f\u0947 \u0938\u0924\u0924 \u0917\u0947\u091f\u0905\u092a \u092a\u0942\u0930\u094d\u0923 \u0915\u0930\u093e.\n

          \"kettlebell
          20 minute HIT Workout 3: \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u0905\u0930\u093e\u091c\u0915\u0924\u093e<\/strong> (Kettlebell Chaos)<\/strong><\/figcaption><\/figure><\/li>\n<\/ol>\n

          20 minute HIT Workout 4: \u092a\u094d\u0930\u094b\u0932\u0930 \u0906\u0923\u093f \u0915\u0945\u0930\u0940 (Prowler and Carry)<\/strong><\/p>\n

          \u092f\u093e\u0938\u093e\u0920\u0940 \u091c\u093f\u092e \u091f\u0930\u094d\u092b (\u0915\u093f\u0902\u0935\u093e \u092e\u0948\u0926\u093e\u0928\u0940 \u091c\u093e\u0917\u093e)- \u090f\u0915 \u092a\u094d\u0930\u094b\u0932\u0930 \u0906\u0923\u093f \u092d\u093e\u0930\u0940 \u0921\u0902\u092c\u0947\u0932 \u0905\u0938\u0932\u0947\u0932\u0947 \u090f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e\u0936\u093e\u0933\u093e \u0906\u0935\u0936\u094d\u092f\u0915 \u0906\u0939\u0947.<\/p>\n

          \"farmerscarry\"
          20 minute HIT Workout 4: \u092a\u094d\u0930\u094b\u0932\u0930 \u0906\u0923\u093f \u0915\u0945\u0930\u0940 (Prowler and Carry)<\/strong><\/figcaption><\/figure>\n
            \n
          • \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936\u0903 (Directions):<\/strong>
            \n40 \u092e\u0940\u091f\u0930 \u0905\u0902\u0924\u0930\u093e\u091a\u093e \u0928\u0915\u093e\u0936\u093e \u0915\u093e\u0922\u093e \u0906\u0923\u093f \u0938\u0902\u092a\u0942\u0930\u094d\u0923 \u0905\u0902\u0924\u0930\u093e\u0938\u093e\u0920\u0940 \u0906\u092a\u0932\u094d\u092f\u093e \u0936\u0930\u0940\u0930\u093e\u091a\u094d\u092f\u093e \u0935\u091c\u0928\u093e\u091a\u094d\u092f\u093e \u092c\u0930\u094b\u092c\u0930\u0940\u091a\u093e \u0935\u093e\u092a\u0930 \u0915\u0930\u0941\u0928 \u092a\u094d\u0930\u094b\u0932\u0930 \u092a\u0941\u0936 \u0915\u0930\u093e. \u0906\u092a\u0932\u0947 \u0935\u091c\u0928 200 \u092a\u094c\u0902\u0921 \u0905\u0938\u0932\u094d\u092f\u093e\u0938 200 \u092a\u093e\u0909\u0902\u0921 \u0938\u094d\u0932\u0947\u091c\u093f\u0902\u0917 \u0922\u0915\u0932\u093e. \u090f\u0915\u093e \u091f\u094b\u0915\u093e\u0932\u093e 20 \u092e\u0940\u091f\u0930 \u092a\u0930\u0924 \u091c\u093e\u0923\u0947 \u0906\u0923\u093f \u0928\u0902\u0924\u0930 20 \u092e\u0940\u091f\u0930 \u092a\u0930\u0924 \u092f\u0947\u0923\u0947. \u0935\u0947\u0917\u0935\u093e\u0928 \u0917\u0924\u0940 \u0935\u093e\u092a\u0930\u093e. \u090f\u0915\u0926\u093e \u0906\u092a\u0932\u093e \u092a\u094d\u0930\u094b\u0932\u0930 \u092a\u0941\u0936 \u0938\u092e\u093e\u092a\u094d\u0924 \u091d\u093e\u0932\u093e \u0915\u093f \u0924\u093e\u0924\u0921\u0940\u0928\u0947 farmer\u2019s carry \u0939\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u093e. 20 \u092e\u093f\u0928\u093f\u091f\u093e\u0902\u0924 \u0936\u0915\u094d\u092f \u0924\u093f\u0924\u0915\u094d\u092f\u093e \u092b\u0947\u0931\u094d\u092f\u093e\u0902\u091a\u0940 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u0940 \u0915\u0930\u093e.<\/li>\n<\/ul>\n

            20 minute HIT Workout <\/strong>5: \u092a\u0941\u0936 \/ \u092a\u0941\u0932 \u0936\u093f\u0921\u0940<\/strong><\/p>\n

            \u0906\u092a\u0923 \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u092c\u0949\u0921\u0940 \u092e\u093f\u0933\u0935\u0942 \u0936\u0915\u0924\u093e \u0939\u093e \u0905\u0916\u0947\u0930\u091a\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0942\u0928.<\/p>\n

              \n
            • \u0926\u093f\u0936\u093e\u0928\u093f\u0930\u094d\u0926\u0947\u0936\u0903(Directions):<\/strong>
              \n\u0906\u092a\u0923 \u092a\u0941\u0932\u0905\u092a \u0935\u094d\u092f\u0938\u094d\u0924-\u0936\u093f\u0921\u0940 \u0936\u0948\u0932\u0940\u0935\u0930 \u092a\u0941\u0936\u0905\u092a\u094d\u0938\u091a\u0947 \u0938\u0941\u092a\u0930\u0938\u0947\u091f \u0938\u093e\u0926\u0930 \u0915\u0930\u093e\u0932. 10 \u092a\u0941\u0936\u0905\u092a\u094d\u0938 \u0906\u0923\u093f 1 \u092a\u0941\u0932\u0905\u092a\u0938\u0939 \u092a\u094d\u0930\u093e\u0930\u0902\u092d \u0915\u0930\u093e. \u0938\u0947\u091f\u0926\u094d\u0935\u093e\u0930\u0947 \u0938\u0947\u091f, \u0906\u092a\u0923 \u0915\u0930\u0924 \u0905\u0938\u0932\u0947\u0932\u094d\u092f\u093e \u092a\u0941\u0936\u0905\u092a\u094d\u0938\u091a\u0947 \u092a\u094d\u0930\u092e\u093e\u0923 \u0915\u092e\u0940 \u0915\u0930\u093e\u0932 \u0906\u0923\u093f \u092a\u0941\u0932\u0905\u092a\u094d\u0938\u091a\u0940 \u0938\u0902\u0916\u094d\u092f\u093e \u0935\u093e\u0922\u0935\u093e\u0932. \u092f\u093e \u0938\u094d\u0935\u0930\u0942\u092a\u093e\u091a\u0947 \u0905\u0928\u0941\u0938\u0930\u0923 \u0915\u0930\u0942\u0928 \u092f\u093e \u0936\u093f\u0921\u0940\u091a\u094d\u092f\u093e \u0926\u094b\u0928 \u092b\u0947\u0930\u094d‍\u092f\u093e \u092a\u0942\u0930\u094d\u0923 \u0915\u0930\u0923\u094d\u092f\u093e\u091a\u093e \u092a\u094d\u0930\u092f\u0924\u094d\u0928 \u0915\u0930\u093e:<\/li>\n<\/ul>\n
                \n
              1. 10 \u092a\u0941\u0936\u0905\u092a\u094d\u0938, 1 \u092a\u0941\u0932\u0905\u092a \u091a\u093e \u0938\u0947\u091f \u0915\u0930\u093e<\/li>\n
              2. 9 \u092a\u0941\u0936\u0905\u092a\u094d\u0938, 2 \u092a\u0941\u0932\u0905\u092a\u094d\u0938 \u091a\u093e \u0938\u0947\u091f \u0915\u0930\u093e<\/li>\n
              3. 8 \u092a\u0941\u0936\u0905\u092a\u094d\u0938, 3 \u092a\u0941\u0932\u0905\u092a\u094d\u0938 \u091a\u093e \u0938\u0947\u091f \u0915\u0930\u093e<\/li>\n
              4. 7 \u092a\u0941\u0936\u0905\u092a\u094d\u0938, 4 \u092a\u0941\u0932\u0905\u092a\u094d\u0938 \u091a\u093e \u0938\u0947\u091f \u0915\u0930\u093e<\/li>\n
              5. 6 \u092a\u0941\u0936\u0905\u092a\u094d\u0938, 5 \u092a\u0941\u0932\u0905\u092a\u094d\u0938 \u091a\u093e \u0938\u0947\u091f \u0915\u0930\u093e<\/li>\n
              6. 5 \u092a\u0941\u0936\u0905\u092a\u094d\u0938, 6 \u092a\u0941\u0932\u0905\u092a\u094d\u0938 \u091a\u093e \u0938\u0947\u091f \u0915\u0930\u093e<\/li>\n
              7. 4 \u092a\u0941\u0936\u0905\u092a\u094d\u0938, 7 \u092a\u0941\u0932\u0905\u092a\u094d\u0938 \u091a\u093e \u0938\u0947\u091f \u0915\u0930\u093e<\/li>\n
              8. 3 \u092a\u0941\u0936\u0905\u092a\u094d\u0938, 8 \u092a\u0941\u0932\u0905\u092a\u094d\u0938 \u091a\u093e \u0938\u0947\u091f \u0915\u0930\u093e<\/li>\n
              9. 2 \u092a\u0941\u0936\u0905\u092a\u094d\u0938, 9 \u092a\u0941\u0932\u0905\u092a\u094d\u0938 \u091a\u093e \u0938\u0947\u091f \u0915\u0930\u093e<\/li>\n
              10. 1 \u092a\u0941\u0936\u0905\u092a, 10 \u092a\u0941\u0932\u0905\u092a\u094d\u0938 \u091a\u093e \u0938\u0947\u091f \u0915\u0930\u093e\n

                \u091f\u0940\u092a :- \u0935\u0930\u0940\u0932 \u0932\u0947\u0916 \u0939\u093e \u092e\u093e\u0939\u093f\u0924\u0940 \u092e\u094d\u0939\u0923\u0942\u0928 \u0926\u0947\u0923\u094d\u092f\u093e\u0924 \u0906\u0932\u0947\u0932\u093e \u0906\u0939\u0947. \u092f\u093e\u0924\u0942\u0928 \u0906\u092e\u094d\u0939\u0940 \u0915\u094b\u0923\u0924\u093e\u0939\u0940 \u0926\u093e\u0935\u093e \u0915\u0930\u0924 \u0928\u093e\u0939\u0940. \u0924\u094d\u092f\u093e\u092e\u0941\u0933\u0902 \u0915\u093e\u0939\u0940\u0939\u0940 \u0915\u0930\u0923\u094d\u092f\u093e\u0906\u0927\u0940 \u090f\u0915\u0926\u093e \u0921\u0949\u0915\u094d\u091f\u0930\u093e\u0902\u091a\u093e \u0915\u093f\u0902\u0935\u093e \u0924\u091c\u094d\u091c\u094d\u091e\u093e\u0902\u091a\u093e \u0938\u0932\u094d\u0932\u093e \u0928\u0915\u094d\u0915\u0940 \u0918\u094d\u092f\u093e.
                \n\u092a\u094d\u0930\u094b\u092b\u0947\u0936\u0928\u0932 \u0905‍\u0945\u0921\u0935\u094d\u0939\u093e\u0908\u0938 \u092e\u094d\u0939\u0923\u0942\u0928 \u092f\u093e \u0932\u0947\u0916\u093e\u091a\u093e \u0935\u093e\u092a\u0930 \u0915\u0930\u0942 \u0928\u092f\u0947.
                \n\u0915\u093e\u0939\u0940 \u0917\u094b\u0937\u094d\u091f\u0940 \u0915\u093e\u0939\u0940\u0902\u0928\u093e \u0938\u0942\u091f \u0939\u094b\u0924\u093e\u0924 \u0924\u0930 \u0915\u093e\u0939\u0940\u0902\u0928\u093e \u0938\u0942\u091f \u0939\u094b\u0924 \u0928\u093e\u0939\u0940\u0924. \u0924\u0938\u0947\u091a \u0915\u093e\u0939\u0940 \u0932\u094b\u0915\u093e\u0902\u0928\u093e \u0915\u093e\u0939\u0940 \u092a\u0926\u093e\u0930\u094d\u0925\u093e\u0902\u091a\u0940 \u0905‍\u0945\u0932\u0930\u094d\u091c\u0940\u0939\u0940 \u0905\u0938\u0924\u0947. \u0924\u094d\u092f\u093e\u092e\u0941\u0933\u0902 \u0924\u0941\u092e\u094d\u0939\u093e\u0932\u093e \u0905‍\u0945\u0932\u0930\u094d\u091c\u0940 \u0905\u0938\u0923\u093e\u0930\u0947 \u092a\u0926\u093e\u0930\u094d\u0925 \u0935\u093e\u092a\u0930\u0923\u0902 \u091f\u093e\u0933\u093e\u0935\u0902.
                \n<\/strong><\/p>\n

                \n
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                \u0906\u0930\u094b\u0917\u094d\u092f\u0928\u093e\u092e\u093e \u0911\u0928\u0932\u093e\u0908\u0928- \u091c\u0947\u0935\u094d\u0939\u093e \u092e\u094b\u0915\u0933\u0940 \u0939\u094b\u0923\u094d\u092f\u093e\u091a\u0940 \u0935\u0947\u0933 \u0928\u0938\u0924\u0947 \u0924\u0947\u0935\u094d\u0939\u093e \u0906\u092a\u0932\u094d\u092f\u093e workouts \u0932\u093e \u0924\u0940\u0935\u094d\u0930\u0924\u0947\u091a\u094d\u092f\u093e \u0928\u0935\u0940\u0928 \u092a\u093e\u0924\u0933\u0940\u0935\u0930 \u0918\u0947\u090a\u0928 \u091c\u093e\u0923\u0947 \u0906\u0935\u0936\u094d\u092f\u0915 \u0905\u0938\u0924\u0947. 30 \u092e\u093f\u0928\u093f\u091f\u093e\u0902\u092a\u0947\u0915\u094d\u0937\u093e \u0915\u092e\u0940 \u0935\u0947\u0933\u0947\u0924 \u091f\u094d\u0930\u0948\u0928\u093f\u0902\u0917 \u091a\u093e \u0938\u0930\u094d\u0935\u093e\u0924 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0937\u092e \u092e\u093e\u0930\u094d\u0917 \u0915\u094b\u0923\u0924\u093e \u0906\u0939\u0947? \u0909\u0924\u094d\u0924\u0930 \u0938\u094d\u092a\u0937\u094d\u091f \u0926\u093f\u0938\u0924 \u0905\u0938\u0932\u0947 \u092a\u093e\u0939\u093f\u091c\u0947: \u0909\u091a\u094d\u091a \u0924\u0940\u0935\u094d\u0930\u0924\u0947\u091a\u0947 \u0905\u0902\u0924\u0930\u093e\u0932 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 (High Intensity Interval Training). \u0906\u0930\u094b\u0917\u094d\u092f\u0928\u093e\u092e\u093e \u0911\u0928\u0932\u093e\u0908\u0928 \u091f\u0940\u092e \u0906\u092a\u0932\u094d\u092f\u093e\u0938\u093e\u0920\u0940 \u092a\u093e\u091a 20-\u092e\u093f\u0928\u093f\u091f\u093e\u0902\u091a\u0947 \u0924\u0940\u0935\u094d\u0930\u0924\u0947\u091a\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f\u0938 (20 minute HIT workout) \u0918\u0947\u090a\u0928 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