text: [{"text_idx": "#000002", "text": "Bahut se log fitness ko lekar bahut conscious hote hai. Aese logo ko apne sharir ko fit rakhne ke liye alag alag vyayam ko karna pasand hota hai. Isliye bahut se log gym jate hai. Yadi aap gym jate hai to aapka trainer aapke sharir ko shape mai rakhne ke sare vyayam karwa dega."}, {"text_idx": "#000003", "text": "Lekin yadi aap ghar bhi perfect body shape pana chahte hai to pull ups aapke liye bilkul sahi hai. Yeh aapke biceps aur v shape sabhi par karya karta hai. Itna hi nahi jo log vajan ghatana chahte hai unke liye bhi yeh faydemand hai."}, {"text_idx": "#000006", "text": "Kyo na iske faydo ko janne se pehle ham ise karne ka tarika jan le. Aaiye jane How to Do Pull Ups?"}, {"text_idx": "#000007", "text": "Iske liye aapke yaha ek rod hang hona jaruri hai. Yadi aapke yaha rod nahi hai to aapko ya to gym jana padega. Ya fir yadi aapke aaspaas koi park ho aur waha latakne ki acchi jagah ho to aap waha bhi ise kar sakte hai."}, {"text_idx": "#000008", "text": "Ise karne ke liye apne kandho ki choudai se thodi dur apne hatho ko rod par rakhe. Sath hi apne pairo ko modkar piche ek dusre mai fasa le. Ab aapko rod ko pakadkar apne sharir ko hatho par jor dete huye upar ki aur uthana hai. Aapko sharir ko tab tak upar karna hai jab tak aapki thodi rod se naa chhu jaye."}, {"text_idx": "#000009", "text": "Iss douran aap upar ruke nahi aur jaldi se niche aa jaye. Pull ups ko karte wakt jab aapka sharir upar ki aur jata hai tab aapko andar ki aur saans lena hai aur jab sharir niche ki aur aata hai tab aapko bahar ki aur saans chhodna hai."}, {"text_idx": "#000010", "text": "Iss exercise ko karte wakt aapko ek baat ka bahut acche se khayal rakhna hai. Jab aap niche ki aur aate hai tab aapka sharir latka hua nahi hona chahiye aur na hi aapki kohniya mudi hui hona chahiye. Kehne ka tatparya yeh ki sharir ke niche aane ke baad aapko apni takat se apne vajan ko sambhale rakhna hai."}, {"text_idx": "#000011", "text": "Yadi aap push ups ke baad pull ups karte hai to aapko aur bhi jyada behtarin parinaam dekhne ko milte hai. Pull ups ko aap kai prakar se kar sakte hai. Jaise ki hatheliyo ko bahar ki aur se pakadne ki bajay aap andar se ise pakad sakte hai. Aese se ise karna behad aasan bhi ho jayega."}, {"text_idx": "#000012", "text": "Pull ups karte wakt kuch log apne hatho ko keval 80 feesadi hi sidha hone dete hai aur turant hi upar ki aur chale jate hai. Lekin yeh ise karne ka sahi tarika nahi hai. Iske liye aapke body ke back kp puri tarah failne de, tabhi aapka sharir sahi shape mai aa payega."}, {"text_idx": "#000014", "text": "Jin bhi logo se pull ups bilkul bhi nahi karte banta hai we log pehle thodi close grips ke sath chin up lagaye. Yeh aapko pull ups karne ke mukabale mai thodi aasan lagegi. Chin up mai hath kam khule hote hai aur hatheliya aapki aur hoti hai."}, {"text_idx": "#000016", "text": "Pull Ups Exercise ek bahut hi suvidhajanak vyayam hai. Aap iss vyayam ko kahi bhi kar sakte hai. Iske liye aapko yadi kuch chahiye to wo hai bus ek bar.\nLekin ha iske liye aap garbage mai pade metal pole ka istemal naa kare.\nAap bahar se pull up karne wala bar kharid sakte hai. Isse aapko safety ko lekar koi issue nahi rahega."}, {"text_idx": "#000017", "text": "Pullups karne ka ek sabse bada fayda yeh bhi hai ki aap ise alag alag tariko se kar sakte hai.\nIse alag alag tarike se karne ke liye aapko kisi tarah ke equipments ki jarurat nahi hai. Bus aapko apni grip ko badalna hoga.\nAap close grip pullups , and reverse grip pull-ups dono kar sakte hai.\nYadi aapko apni peeth par target karna hai to aap grip pull-ups kare. Wahi yadi aapko apne biceps par kaam karna hai to aap reverse grip pull-ups (chin-up)s par kaam kare."}, {"text_idx": "#000019", "text": "Rojana pull-ups karne se aapki workout karni ki intensity badhti hai.\nAap yadi iske 12 grips aasani se maar lete hai to aap apni intensity ko aur badhane ke liye apne pairo mao weight laga sakte hai.\nYadi aap bodybuilder hai to aapki grip strength acchi hona chahiye. Pull-ups aapki takat ko badhane ke liye ek perfect exercise hai.\nYeh ek Body Weight Exercise hai. Yeh aapke shoulder aur stomach par kaam karti hai."}]