{"id":21093,"date":"2025-11-29T09:17:58","date_gmt":"2025-11-29T03:47:58","guid":{"rendered":"https:\/\/sindhutimes.in\/?p=21093"},"modified":"2025-11-29T09:17:58","modified_gmt":"2025-11-29T03:47:58","slug":"%e0%a4%9c%e0%a5%89%e0%a4%b2%e0%a4%be%e0%a4%87%e0%a4%a8-%e0%a4%aa%e0%a4%b0-%e0%a4%9c%e0%a4%ae%e0%a4%be-%e0%a4%ab%e0%a5%88%e0%a4%9f-%e0%a4%8f%e0%a4%95-%e0%a4%b9%e0%a4%ab%e0%a5%8d%e0%a4%a4%e0%a5%87","status":"publish","type":"post","link":"https:\/\/sindhutimes.in\/?p=21093","title":{"rendered":"\u091c\u0949\u0932\u093e\u0907\u0928 \u092a\u0930 \u091c\u092e\u093e \u092b\u0948\u091f \u090f\u0915 \u0939\u092b\u094d\u0924\u0947 \u092e\u0947\u0902 \u0917\u093e\u092f\u092c!"},"content":{"rendered":"<p data-start=\"513\" data-end=\"1240\">\u092a\u0930\u092b\u0947\u0915\u094d\u091f \u091c\u0949\u0932\u093e\u0907\u0928 \u092a\u093e\u0928\u0947 \u0915\u0940 \u0916\u094d\u0935\u093e\u0939\u093f\u0936 \u0939\u0930 \u0915\u093f\u0938\u0940 \u0915\u0940 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0924\u0947\u091c\u093c \u0932\u093e\u0907\u092b\u0938\u094d\u091f\u093e\u0907\u0932, \u0917\u0932\u0924 \u0916\u093e\u0928-\u092a\u093e\u0928 \u0914\u0930 \u0915\u092e \u092a\u093e\u0928\u0940 \u092a\u0940\u0928\u0947 \u091c\u0948\u0938\u0940 \u0935\u091c\u0939\u094b\u0902 \u0938\u0947 \u091a\u0947\u0939\u0930\u0947 \u092a\u0930 \u091a\u0930\u094d\u092c\u0940 \u091c\u092e\u0928\u0947 \u0932\u0917\u0924\u0940 \u0939\u0948\u0964 \u0916\u093e\u0938\u0915\u0930 \u091c\u0949\u0932\u093e\u0907\u0928 \u092a\u0930 \u091c\u092e\u093e \u092b\u0948\u091f \u091a\u0947\u0939\u0930\u0947 \u0915\u093e \u0936\u0947\u092a \u092c\u0926\u0932 \u0926\u0947\u0924\u093e \u0939\u0948 \u0914\u0930 \u0932\u0941\u0915\u094d\u0938 \u0915\u094b \u0915\u092e \u0906\u0915\u0930\u094d\u0937\u0915 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964 \u0915\u0908 \u0932\u094b\u0917 \u0936\u093f\u0915\u093e\u092f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0909\u0928\u0915\u0940 \u0924\u0938\u094d\u0935\u0940\u0930\u0947\u0902 \u0905\u091a\u094d\u091b\u0940 \u0928\u0939\u0940\u0902 \u0906\u0924\u0940\u0902 \u092f\u093e \u0935\u0947 \u0909\u092e\u094d\u0930 \u0938\u0947 \u092c\u0921\u093c\u0947 \u0926\u093f\u0916\u093e\u0908 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 \u0910\u0938\u0947 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u092a\u0939\u0932\u0947 \u0938\u0935\u093e\u0932 \u092f\u0939\u0940 \u0906\u0924\u093e \u0939\u0948 \u0915\u093f \u091a\u0947\u0939\u0930\u0947 \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u0915\u0948\u0938\u0947 \u0915\u092e \u0915\u093f\u092f\u093e \u091c\u093e\u090f\u0964<br data-start=\"896\" data-end=\"899\" \/>\u0905\u0917\u0930 \u0906\u092a \u092d\u0940 \u091c\u0949\u0932\u093e\u0907\u0928 \u092a\u0930 \u091c\u092e\u093e \u092b\u0948\u091f \u0938\u0947 \u092a\u0930\u0947\u0936\u093e\u0928 \u0939\u0948\u0902 \u0924\u094b \u0905\u091a\u094d\u091b\u0940 \u0916\u092c\u0930 \u0939\u0948\u2014\u0915\u0941\u091b \u0906\u0938\u093e\u0928 \u092b\u0947\u0938 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0906\u092a\u0915\u0947 \u091a\u0947\u0939\u0930\u0947 \u0915\u0940 \u0936\u0947\u092a \u0915\u094b \u092e\u093e\u0924\u094d\u0930 \u090f\u0915 \u0939\u092b\u094d\u0924\u0947 \u092e\u0947\u0902 \u092c\u0926\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964 \u0930\u094b\u091c \u0938\u0941\u092c\u0939 \u0938\u093f\u0930\u094d\u092b 10 \u092e\u093f\u0928\u091f \u0926\u0947\u0928\u0947 \u0938\u0947 \u091a\u0947\u0939\u0930\u0947 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0901 \u091f\u094b\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902 \u0914\u0930 \u091c\u0949\u0932\u093e\u0907\u0928 \u0936\u0947\u092a \u092e\u0947\u0902 \u0906\u0928\u0947 \u0932\u0917\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939\u093e\u0901 \u091c\u093e\u0928\u093f\u090f 3 \u092c\u0947\u0939\u0926 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c, \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u092b\u0949\u0932\u094b \u0915\u0930\u0915\u0947 \u0906\u092a \u091a\u0947\u0939\u0930\u0947 \u092a\u0930 \u091c\u092e\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u0918\u091f\u093e\u0915\u0930 \u0924\u0947\u091c\u093c \u0930\u093f\u091c\u0932\u094d\u091f \u092a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h3 data-start=\"1247\" data-end=\"1294\"><strong data-start=\"1251\" data-end=\"1292\">1. \u091c\u0949 \u091c\u091f \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c (Jaw Jut Exercise)<\/strong><\/h3>\n<p data-start=\"1295\" data-end=\"1398\">\u092f\u0939 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0916\u093e\u0938\u0924\u094c\u0930 \u092a\u0930 \u091c\u0949\u0932\u093e\u0907\u0928 \u0915\u094b \u0936\u093e\u0930\u094d\u092a \u092c\u0928\u093e\u0928\u0947 \u0914\u0930 \u092b\u0947\u0938 \u092b\u0948\u091f \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<br data-start=\"1379\" data-end=\"1382\" \/><strong data-start=\"1382\" data-end=\"1396\">\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n<ul data-start=\"1399\" data-end=\"1692\">\n<li data-start=\"1399\" data-end=\"1428\">\n<p data-start=\"1401\" data-end=\"1428\">\u0938\u093f\u0930 \u0915\u094b \u092c\u093f\u0932\u094d\u0915\u0941\u0932 \u0938\u0940\u0927\u093e \u0930\u0916\u0947\u0902\u0964<\/p>\n<\/li>\n<li data-start=\"1429\" data-end=\"1474\">\n<p data-start=\"1431\" data-end=\"1474\">\u0905\u092a\u0928\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u094b\u0902\u0920 \u0915\u094b \u090a\u092a\u0930\u0940 \u0939\u094b\u0902\u0920 \u0915\u0947 \u090a\u092a\u0930 \u0932\u093e\u090f\u0902\u0964<\/p>\n<\/li>\n<li data-start=\"1475\" data-end=\"1523\">\n<p data-start=\"1477\" data-end=\"1523\">\u0928\u093f\u091a\u0932\u0947 \u091c\u092c\u0921\u093c\u0947 \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u092a\u0941\u0936 \u0915\u0930\u0947\u0902\u0964<\/p>\n<\/li>\n<li data-start=\"1524\" data-end=\"1588\">\n<p data-start=\"1526\" data-end=\"1588\">\u0906\u092a\u0915\u094b \u0915\u093e\u0928\u094b\u0902 \u0915\u0947 \u092a\u093e\u0938 \u0914\u0930 \u091c\u0949\u0932\u093e\u0907\u0928 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0939\u0932\u094d\u0915\u093e \u0916\u093f\u0902\u091a\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0917\u093e\u0964<\/p>\n<\/li>\n<li data-start=\"1589\" data-end=\"1663\">\n<p data-start=\"1591\" data-end=\"1663\">\u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 10 \u0938\u0947\u0915\u0902\u0921 \u0930\u0941\u0915\u0947\u0902 \u0914\u0930 \u092b\u093f\u0930 \u0927\u0940\u0930\u0947 \u0938\u0947 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0905\u0935\u0938\u094d\u0925\u093e \u092e\u0947\u0902 \u0906 \u091c\u093e\u090f\u0902\u0964<\/p>\n<\/li>\n<li data-start=\"1664\" data-end=\"1692\">\n<p data-start=\"1666\" data-end=\"1692\">\u0907\u0938\u0947 <strong data-start=\"1670\" data-end=\"1683\">10\u201315 \u092c\u093e\u0930<\/strong> \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1694\" data-end=\"1772\">\u092f\u0939 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u091c\u0949 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092b\u0948\u091f \u0918\u091f\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n<h3 data-start=\"1779\" data-end=\"1813\"><strong data-start=\"1783\" data-end=\"1811\">2. \u091a\u093f\u0928 \u0932\u093f\u092b\u094d\u091f (Chin Lift)<\/strong><\/h3>\n<p data-start=\"1814\" data-end=\"1927\">\u092f\u0939 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0921\u092c\u0932 \u091a\u093f\u0928, \u0917\u0930\u094d\u0926\u0928 \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0914\u0930 \u091c\u0949\u0932\u093e\u0907\u0928 \u0915\u0947 \u0928\u0940\u091a\u0947 \u091c\u092e\u093e \u092b\u0948\u091f \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964<br data-start=\"1908\" data-end=\"1911\" \/><strong data-start=\"1911\" data-end=\"1925\">\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n<ul data-start=\"1928\" data-end=\"2194\">\n<li data-start=\"1928\" data-end=\"1958\">\n<p data-start=\"1930\" data-end=\"1958\">\u0906\u0930\u093e\u092e \u0938\u0947 \u092c\u0948\u0920\u0947\u0902 \u092f\u093e \u0916\u0921\u093c\u0947 \u0939\u094b\u0902\u0964<\/p>\n<\/li>\n<li data-start=\"1959\" data-end=\"2011\">\n<p data-start=\"1961\" data-end=\"2011\">\u0938\u093f\u0930 \u0915\u094b \u092a\u0940\u091b\u0947 \u0915\u0940 \u0924\u0930\u092b \u091d\u0941\u0915\u093e\u090f\u0902 \u0924\u093e\u0915\u093f \u0928\u091c\u0930 \u091b\u0924 \u0915\u0940 \u0913\u0930 \u091c\u093e\u090f\u0964<\/p>\n<\/li>\n<li data-start=\"2012\" data-end=\"2073\">\n<p data-start=\"2014\" data-end=\"2073\">\u0939\u094b\u0902\u0920\u094b\u0902 \u0915\u094b \u0915\u093f\u0938 \u0915\u0940 \u092a\u094b\u091c\u093c \u092e\u0947\u0902 \u0932\u093e\u090f\u0902\u2014\u091c\u0948\u0938\u0947 \u091b\u0924 \u0915\u094b \u0915\u093f\u0938 \u0915\u0930 \u0930\u0939\u0947 \u0939\u094b\u0902\u0964<\/p>\n<\/li>\n<li data-start=\"2074\" data-end=\"2120\">\n<p data-start=\"2076\" data-end=\"2120\">\u0907\u0938 \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u094b <strong data-start=\"2089\" data-end=\"2103\">5\u201310 \u0938\u0947\u0915\u0902\u0921<\/strong> \u0924\u0915 \u0939\u094b\u0932\u094d\u0921 \u0915\u0930\u0947\u0902\u0964<\/p>\n<\/li>\n<li data-start=\"2121\" data-end=\"2166\">\n<p data-start=\"2123\" data-end=\"2166\">\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0938\u093f\u0930 \u0915\u094b \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0932\u093e\u090f\u0902\u0964<\/p>\n<\/li>\n<li data-start=\"2167\" data-end=\"2194\">\n<p data-start=\"2169\" data-end=\"2194\">\u0907\u0938\u0947 <strong data-start=\"2173\" data-end=\"2183\">10 \u092c\u093e\u0930<\/strong> \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2196\" data-end=\"2292\">\u092f\u0939 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0917\u0930\u094d\u0926\u0928 \u0914\u0930 \u091c\u0949\u0932\u093e\u0907\u0928 \u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u091f\u093e\u0907\u091f \u0915\u0930\u0924\u0940 \u0939\u0948 \u0914\u0930 \u092b\u0948\u091f \u0915\u0940 \u0932\u0947\u092f\u0930 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p>\n<h3 data-start=\"2299\" data-end=\"2340\"><strong data-start=\"2303\" data-end=\"2338\">3. \u092b\u093f\u0936 \u092b\u0947\u0938 (Fish Face Exercise)<\/strong><\/h3>\n<p data-start=\"2341\" data-end=\"2463\">\u092b\u093f\u0936 \u092b\u0947\u0938 \u0915\u0947 \u092c\u093f\u0928\u093e \u092b\u0947\u0938 \u092b\u0948\u091f \u0930\u093f\u0921\u0915\u094d\u0936\u0928 \u0905\u0927\u0942\u0930\u093e \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0938\u0947 \u0917\u093e\u0932 \u0914\u0930 \u091c\u0949 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0901 \u0924\u0947\u091c\u0940 \u0938\u0947 \u091f\u094b\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<br data-start=\"2444\" data-end=\"2447\" \/><strong data-start=\"2447\" data-end=\"2461\">\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n<ul data-start=\"2464\" data-end=\"2633\">\n<li data-start=\"2464\" data-end=\"2526\">\n<p 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