5 km Running Tips in Hindi | SSC GD 2024 फिजिकल में सिलेक्शन कैसे ले | 5km Run in 20 Minutes |
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- Опубликовано: 11 окт 2024
- 5 km Running Tips in Hindi | SSC GD 2024 फिजिकल में सिलेक्शन कैसे ले | 5km Run in 20 Minutes |
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1. Warm-Up and StretchingDynamic Warm-Up: Perform light jogging or dynamic movements like leg swings, high knees, and butt kicks for about 5-10 minutes before starting the run. This gets your muscles ready for exercise and reduces injury risk.Post-Run Stretching: After your run, focus on static stretches (holding positions) for your legs, hips, and back to improve flexibility and aid recovery.
2. Pace YourselfStart Slow: Avoid starting too fast. Aim for a comfortable pace for the first half, then pick it up in the last half.Maintain Steady Breathing: Use rhythmic breathing techniques, such as 2-2 (inhale for two steps, exhale for two steps), to keep your oxygen intake consistent.
3. Incorporate Interval TrainingInclude short bursts of faster running followed by slower recovery periods. This builds speed and stamina.For example, alternate between 1 minute of fast running and 2 minutes of easy jogging.
4. Proper FormPosture: Keep your body upright with a slight forward lean. Avoid slouching.Arm Swing: Your arms should swing naturally by your sides. Keep them relaxed and avoid clenching your fists.Foot Strike: Try to land softly on the middle of your foot rather than your heel to reduce impact and increase efficiency.
5. Stay Hydrated and Eat SmartHydration: Drink water about 30 minutes before your run and sip small amounts as needed during the race.Fueling: Have a light snack with carbs and protein about 1-2 hours before running, like a banana with peanut butter or a piece of toast.
6. Mental StrategiesSet Small Goals: Focus on completing each kilometer, or breaking the race into smaller sections, to stay motivated.Positive Thinking: Use affirmations like "I’ve got this!" to stay motivated, especially when you feel tired.
7. Cross-Train for StrengthIncorporate strength training, such as squats, lunges, and core exercises, to improve your running efficiency and reduce injury risk.Cycling, swimming, or yoga are good cross-training activities to add variety and prevent burnout.
8. Rest and RecoveryEnsure you get adequate rest between runs. Listen to your body, and don't overtrain.Take at least one rest day per week, and allow time for muscles to repair and grow stronger.
Good Morning mujhe miljai aur yeah video ko like or comment karne wali sabi Bhai ko mil jai bardi
All the best 👍 asambhav kuch vhi nai
Sir kncok knee se kaise wha bache aur usko thik krne pe video bnaiye please 🙏
गुड सर आपको बताने का आइडिया अलग है
Jai hind ustad from j company
Bahut aacha video laga sir thank for this video ❤❤
Thank u gurji jai hind❤
🎉😊
Jai hind , Jai Bharat.
Jai hind
Jai Hind Sir 🙏🇮🇳
Jai hind
Thanks sir
सत श्री अकाल साहब जी ❤❤❤❤
सत श्री अकाल
बहुत ही बढ़िया जानकारी भईया,, जय हिंद,, st catagory से हूं छत्तीसगढ से,, genral area 100.458 बना है,, फाइनल का कोई चांस है कि नही
Ho jayega
Kon se district se ho bhai
Jai Hind guruji I'm Ranjit lahon j company RTC NMH training centre ❤️❤️❤️
❤️❤️❤️
Jai Hind
Jai hind
Sir mere danto me gap h thoda sa medical me problem aaygi kya
Sir 27 min lg rha h 22 October ko hai physical plz kuch kijiye 😢😢😢😢😢😢
Karna to aapko hi parega time Kam hai jada mahenat koro practice se hi hoga
@@physicaltrainerabhijit2744 25 min
भाई मेरा फिजिकल 24/10/24 को है, और मेरा चेस्ट 2 cm कम है। कैसे करू। प्लीज इसके बारे में एक वीडियो बनाए वर्कआउट कैसे कैसे करें 😢😢
Pakka 1/2 din me
@@physicaltrainerabhijit2744 thanks bhai🙏
Background music ki kya zroort ti?
Guruji up police ke liye 5km kaise 20 min me laaye
Sir mera 25 minuat lagta hai isse Kam nhi ho raha hai kya kar। Dono tum। Running kare kya sir plz reply
Ha kar sakte ho
Sir mera upp k physical m chest measurement kaha se hota hai nipple jaha se start hota h neeche se waha se ya nipple k between se ya upar se
Nipple ke just upar se
@@physicaltrainerabhijit2744 just upar se ki Just neeche se nipple k yaha sbhi nipple k neeche se bta rhe h
Sir creatine or shilajit dono pi sakte hai
Shilajit le sakte ho create weight bada dega
@@physicaltrainerabhijit2744 okay sir
@@physicaltrainerabhijit2744 sir meri 25 ko 5 km ki race hai es liye creatine le liya tha aap bata dijiye ki creatine ka use karna sahi hai ya nhi
ruclips.net/video/ngzpPgzIxZE/видео.htmlsi=vWJnZEo3pCjAf3vS
SSC GD 5 KM 👆🔥
Sir running ke phele kya kya excise karna hai
Side jump. top skip. But kiks. Side skip. Run on the spot. ect
हेलो सर मेरा बाया साइड का घुटना मे बाया साइड मे बहुत दर्द करता है plz हेल्प 😞😞😞दवा और मलहम भी यूज किये पर ठीक नही हुआ
Running jyada krne ki vajah se hota hai aisa. Dikkt ki koi bat nhi mujhe bhi hua tha aisa. Dr ko dikhao, medicine regular lo, 1 glass dudh aur chana jyada khao, 2 din running 1 din rest aisa schedule kro. Aur running krte samay knee cap lagake dodo. Ho jaega thik.
@@dhirajkale4980 achha bhai ji h aur speed workout karte h to bahut dard deta h ji mera dard sirph raning karne se hi huwa h raning chhod dete h to dard khatam ho jata h sadar hospital me dikhaye dawa bhi kha rahe h par thik nahi ho pa raha h 😒😒😒ap apna namber dijye n bhai
Bhai calcium or vitamin d3 ki tablets aati h daily ek lo dudh k sath mere bhi tha dard ab aaram h
@@dhirajkale4980 थैंक्स गुरु
@@mohitkaushik3921 अच्छा जी अभी रोज रनिंग कर रहे है की आप
Sir mera 28 दाँत hai, medical me dikkat to nhi aayegi na
No problem
Sir ande nahi khate to dhoodh kele le sakte he
Ha
@@physicaltrainerabhijit2744 fat to nahi badega
Mai 2 bar physical fail ho chuka hu is bar 2month tayari karte ho gaya fir bhi time 25 se26 aa raha hai 20 day bacha hai
Ahi to dikkat hai bharty ke time practice karte ho baki time nahi
Bahi aapko jada mehanat karna padega daily practice koro 5 km Running ke bad v rukna nahi sprint lagaw 300/400 Miter fir thori der me fir sprint lagaw
Video ka tips ko follow koro
Or dil se mehanat koro or running ke bad 40 min ground wark koro.dry fruits khaw.
Or Is bar agar Physical nahi hota hai to 25 wala me try Karna hai. Or physical ki tayari hamesha rakhna hai chahe physical 5 sal ke bad v q na ho.
@@physicaltrainerabhijit2744 ab railway me try karunga sir
Jai hind ustad mera sans bhar jata hai kya kru samjh nai aa rha hai reply ustad
Bhai video ki tips ko follow koro or daily practice koro tabhi ho payega
Mehnat aap ko hi karna padega
22 min 36 sec ❤
Good
Crpf tradesman ka joining kb tk lagegi ji
2 mahina ke andar
Sir ji sin pain ho rha haii solution btaye plz
Ice pad yea ice ka sekhay koro or paw ko thora rest do sahi ho jayega
@@physicaltrainerabhijit2744 danyawad sir
Bhai Mera timing 24.40 aa rha please btaiye bhai wha par aa jyega 23 sep ko h5 days baad
Ho jayega
Daily 10 bhi kam karoge to ho jayega
Or physical se pehle 1 din full rest karna ho jayega
Bhai huiii clear ???
Assam walee like kare
pehele physical fir exam hota he ?
Phle exam
Sir ma long kar pata hu lekin 5 km 28 leta ha sir 25 din ma ksa kam kara sir plse bolo
Bas video ka tips follow koro or daily practice koro abhi mehnat aap ko hi karna padega
Or jis din Physical hai usse pehele eak din rest jarur kar lene
@@physicaltrainerabhijit2744 speed hi nahi ha sir long running to kar pata hu
Mere 27 दांत hai kya medical me bahar kar diya jayega
No problem
Kon kon sscgd 2025 ke liye tayyari kar rha hai 😊
Sir mera timing 26 aa rha hai... field mein akele daurta hoon kya karu😢
Time bohot Kam hai running ki practice jada koro or running ke bad ground work vi koro
Bhaiya mera 1st km 6 min me aa rha hai 😢😢
Phir uske baad 4km 18 min me. Kya kru 🙏🙏
Sahi to hai Thora or Tim kam karne ki kaushish koro
Sir mujse pull 3-4 hi lag pata hai kya tranning me koi problem hoga?
No problem training me jada karba diye jayenge
Sir mere shin pain bhut hota h. Or saas ni bn rha 1 km pe thak jata ho
Shin bone pe daily ice ped se sekhay koro kam ho jayega
Mp police 800 meter running strategy
First se full takat ke sat running finish karna padega
Sar Mera rood me 24 lak Raha he Keya me pass kar sakta ho sar
Ho jayega Physical se eak din pehle rest kar lena
no warkout
Crpf tradesman ki training kab sa suro ho raha hai 😢😢
October
Sir 22 minute lag ra hai ground par
Good
23.40 aa rha hai sir ji
Good Thora or kam karne ki kaushish koro
Jo masterbating se grasit h wo kya kre 😢
Sir me 3 sall se running nehi kia , 2 din hua running suru kiya hunn.. kya 13 din mei 5km running cover karsakta hun😢😢😢😢?
Asambhav kuch vhi nahi hai
All the best
Jai Hind sir Ji 👍🙏❤️
Jai hind