SARANGPUR HANUMANJI MANDIR LIVE DARSHAN HERE

 

SARANGPUR HANUMANJI MANDIR LIVE DARSHAN HERE

This Hanumanji temple is considered most holy and sacred. It is among the more prominent ones in the Swaminarayan Sampraday. The image of Hanuman was installed by Sadguru Gopalanand Swami on Ashwini vadi pancham - savant 1905 (as per Hindu calandar). The image of this temple is said to be so powerful that a mere look at it by people affected by evil spirits,drives the evil spirits out of the people affected.
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Gujarat is popular to temple and differant places. here Salangpur Hanumanji Temple, District - Botad, Gujarat,India. The name of this place is "Salangpur" and its almost 150 kms away form Ahmadabad and 82 km from Bhavnagar. The name of this Salangpur Hnauman is "Kashtabhanjan Hanuman".
The temple is really big and spacious, and the statue of Lord Hanuman is really impressive. Make sure to collect the holy water from the well.Food is served free to all visitors at the temple’s dining room. This dining room is run by the temple’s trust as well as the Swaminarayana temple located in the same complex. Around 5,000 people take prasad in the form of lunch daily.This figure will be at least double on Saturdays. There is a dharmshala located near the gate of the temple, where the people can stay overnight if they wish. Shri Hanuman Mandir, Sarangpur

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Balaji Hanumanji Daily Darshan App allows user to do daily darshan of Balaji Hanumanji Rajkot Mandir INDIA. With this app you can also get regular updates and notification from Balaji Hanumanji mandir Rajkot. User can also have previous days Darshan using calendar. 

This App has day-wise auto sequencing feature wherein according to day content will be shuffled on main page.

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Women should exercise in the morning, men in evening: Study

   Women should exercise in the morning, men in evening: Study

It has been traditionally said that exercising is a  more  advanteges during morning hours. Turns out, the effectiveness of exercise depends on sex,  in spite of to a study. The study, published in Frontiers in Physiology, showed that for women doing exercise during the morning hours is more beneficial for health and for men the optimal time is evening. While exercise during any time helped females to reduce their total body fat, abdominal and hip fat, and blood  force , these improvements were greater in morning-exercising women.

On the contrary, only evening-exercising in men showed a decrease in their ratio of total to HDL cholesterol, blood pressure, respiratory exchange ratio, and carbohydrate oxidation, as a fat became the preferred fuel source, the study revealed.

"Here we show for the first time that for women, exercise during the morning reduces belly fat and blood pressure, whereas evening exercise in women increases upper body muscular strength, power, and endurance, and improves overall mood and nutritional satiety," said Dr Paul J Arciero, Professor at the Health and Human Physiological Sciences Department of Skidmore College in New York.

"We also show that for men, evening exercise lowers blood pressure, the risk of heart disease, and feelings of fatigue, and burns more fat, compared to a morning exercise," he added.

For the study, the team recruited 30 women and 26 men to participate. All were between 25 and 55 years old, healthy, highly active, nonsmokers, and with normal weight, who were trained over 12 weeks at different times of the day.

The researchers show that all participants improved in overall health and performance over the course of the trial, an irrespective of their allocation to morning or evening exercise.

"Our study clearly demonstrates the benefits of both morning and evening multimodal exercise to improve cardiometabolic and mood health, as well as physical performance outcomes in women and men," said Arciero.

But crucially, they also showed that exercise time of day determines the strength of improvements in physical performance, body composition, cardiometabolic health, and mood.

"Based on our findings, women interested in reducing belly fat and blood pressure, while at the same time increasing leg muscle power should consider exercising in the morning. However, women interested in gaining upper body muscle strength, power and endurance, as well as improving overall mood state and food intake, evening exercise is the preferred choice," said Arciero.

"Conversely, evening exercise is an ideal for men interested in improving heart and metabolic health, as well as emotional wellbeing."

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Mafat Plot Yojana

  Mafat Plot Yojana

Free Plot Yojana: Mafat Plot Yojana The free plot scheme of the state government for the landless farm laborers and rural artisans living  beneath the poverty line in the rural areas of Gujarat has started since 1972. This scheme is covered under Panchayat Department of Gujarat Government. Let's get complete information about Gujarat free plot plan form there in this article.

Gujarat Free Plot Scheme

Name of the scheme	Free plot plan form
Planning Department	Panchayat Division Gujarat
Who will benefit?	Poor people in rural areas
Beneficiary State	Gujarat
Date of issue of circular	30/07/2022
Application type	Offline
Official web site	panchayat.gujarat.gov.in

The scheme of giving free residential plots to houseless families for building construction was being implemented sporadically in Gujarat. The scheme was revised five years ago on 1st May 2017, Gujarat's foundation day. In the reform resolution published by the Panchayat and Village Development Department to provide free house plots of maximum 100 square meters but not less than 50 square meters to the homeless families living in the villages, the Gram Sabha was asked to do wide publicity.

 Committees were formed to dispose of applications for free homestead plots under the free plot scheme and to avoid delays. Out of which the Land Committee was asked to dispose of the allotment applications at the beginning of every month.

The development commissioner has also sent the application form, its specimen, Talati certificate and specimen undertaking letter of the applicant along with the order issued to the DDO last week. So that applications for free plot allotment can be a collected and disposed of from homeless families in rural areas quickly.

Gujarat Free Plot Plan Form | Mafat Plot Yojana

This scheme is being implemented to provide house to the homeless BPL listed laborers and artisans living in rural areas. So far lakhs of beneficiaries have benefited from this scheme. The state government is trying to ensure that all the poor people get maximum benefit of this scheme. Several amendments have been made in the Gujarat Free Plot Scheme Rules by a new resolution dated 01-05-2017.

100 square meters free plot plan Gujarat

The scheme was started in 1972 by the Panchayat Department of the State Government. The main objective of this scheme is that the people in the village whose economic condition is not good can get their own house. Panchayat Department has made some amendments to benefit more poor people under Free Plot Gujarat Scheme. The new resolution has come into a force on 01-05-2017.

Mafat Plot Yojana

List of Gujarat Free Plot Plan Document List

The following documents/evidence are required to avail this scheme.

Application Form

Copy of ration card

Copy of Election Card / Copy of Aadhaar Card

Details of Name of SECC

Example of agricultural land (details of non-land)

Example showing details of plot / building

Mafat Plot Yojana Gujarat Scheme Application Process

To avail the benefit of this scheme, the beneficiary has to apply offline. To apply, obtain the form from the Panchayat, fill all the information required in it correctly and attach the necessary documents to be signed and sealed by Mr. Talati.

FAQ – Frequently Asked Questions

Who will benefit from the free plot scheme?

Poor people in rural areas will get benefits

What is the purpose of a free plot plan?

To build houses for the landless agricultural laborers and village artisans living below the poverty line in the rural areas of Gujarat.

Free Plot Scheme Gujarat falls under which department?

Free Plot Scheme Panchayat Division comes under Gujarat State.

Conclusion

Through this article, we provide you a free plot plan All important information related to Mafat Plot Yojana  has been provided. If you are still facing any kind of problem then you comment in the comment box, contact us we will solve your problem.

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10 Yoga Asanas that can be easily done at your desk

 10 Yoga Asanas that can be easily done at your desk

It should come as no a  surprise that spending 8-9 hours a day sitting at a desk can be a harmful to your health. Sitting at a your desk for a long periods of time can put a lot of a strain and pressure on a your lumbar spine, shorten your hips and chest, and overstretch your upper to a  mid-back, resulting in a shoulder, lower back, and neck a pain.

 thought , even if a  you are unable to a attend a yoga class or establish a home routine, there are various yoga poses you can practise at your desk to alleviate such issues and instil a sense of calm and inner peace. A few minutes of a daily practise can do wonders for your body and mind. So, a here are 10 yoga poses that you can do at a your desk.

Chair Pigeon Pose

How to do:

* Keep your feet flat on the floor while sitting on a your chair

* At a 90-degree angle, cross your left a foot over the right

* Maintain equal a  weight while sitting on the chair

* You will feel a slight stretch on the outer part of a your left thigh

* Stay in this position for 10-15 seconds and repeat on the other leg

Benefits: This pose stretches the hip flexor muscles and glutes and a supports mobility and flexibility.

Desk Chaturanga

How to do:

* Keep your hands at a shoulder width distance on the edge of the desk

* Keep your feet back so that your a torso is diagonal to the floor

*Inhale and bend your elbows to a 90-degree angle

* While exhaling, press the chest back to the initial position

* Repeat it a 10-12 times

Benefits: The pose rejuvenates the muscles of the arms and relaxes the neck

Chair Lower Back a Stretch

How to do:

* While sitting on a  your chair, keep your a legs hip-distance apart

* Bend forward by a dropping your head and allow your body to a relax

* Keep breathing normally and stay in this position for a few minutes

Benefits: It reduces tension in the muscles that support the spine and an improves an overall mobility.

Seated a Crescent Moon

How to do:

* Sit on a your chair in a comfortable position

* Slowly lift your arms an overhead and connect the palms

* Gently lean on one side and stay in the position for 3-4 breaths

* Repeat the same on the other side

Benefits: It stretches the sides, lengthens the spine and allows you to a  return to awork with better focus.

Sit and Stand Chair a Pose

How to do:

* Sit on your chair and keep the feet flat on the floor

* Press a on your heels and using the glutes and legs only lift yourself to the standing position

* Gently sit a back down again and repeat the process 10 times

* You should not lean forward while practising the pose

Benefits: This pose can strengthen the hamstring and glute muscles that become weak over time from long periods of sitting.

Yoga Upward Dog

How to do:

* Stand in a similar position as the desk a chaturanga pose

* Keeping your a arms straight, lean the hips towards the desk and open the chest

* Keep the legs straight and hold the position for 1 minute

* Gently an exhale and release

Benefits: It lengthens the spine, opens up the chest and an improves overall posture.

Finger and Wrist a Stretch

How to do:

* Extend your arms overhead and make 5 to 10 circles outward and inward through the wrists

* Now release your a hands, spread the fingers and close the fists

* Repeat it 5-10 times

* Now place the hands on the desk with the palms upwards andfingers pointing towards you

* Put gentle pressure to a counter-stretch the forearms and wrists

Benefits: It helps release tension in the tendons and muscles of the fingers and an increases blood flow to these areas.

Seated Twist

How to do:

* While sitting on a your chair, place your hands on the back of a your chair

* Slowly twist your abdomen and chest to one side

* Hold the position for 5-10 breaths and repeat on the other side

Benefits: It massages the abdomen and lengthens the spine.

Blinking

How to do:

* Sit with your eyes wide a open

* Blink your eyes 10 times a quickly

* Then close your eyes and focus on a your breath for 20 seconds

* Repeat the process 5-6 times

Benefits: This asana lubricates and cleans the eyes by a spreading the tears over the eyes' outer surface.

Palming

How to do:

* Sit quietly in a your chair and take some deep breaths

* Rub your a palms and place them over the eyelids

* Feel the warmth and relax your eyes

* Keeping a  your eyes closed repeat the process again

* Do it 6-7 times

Benefits: The warmth of the hands relaxes the muscles around the eyes and a attracts more blood flow.

While a desk job can be a taxing on your body, performing these exercises on a regular basis can a promote flexibility, increase blood flow, and relax the body's various muscles. So, a keep practising and living a healthier, more fulfilling life.

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World Hepatitis Day 2022: Theme, History & Significance, Symptoms, Treatment & All you need to know

 World Hepatitis Day 2022: Theme, History & Significance, Symptoms, Treatment & All you need to know

World Hepatitis Day 2022: Observed on a July 28 every year, the day aims to a  raise awareness among people about this viral disease, its a consequences and the ways and means to a prevent the spread of a hepatitis and fatal complications. The liver is the biggest organ in the human body whose primary work is to a channel the blood originating from the stomach related plot, before passing it to the remaining parts of the body. Hepatitis is a characterized as an aggravation of the liver, which by and large is a brought about by a hepatitis infections A, B, C, D, and E among different variables.

 in spite of to the World Health Organization (WHO), approximately 354 million people in the world are living with hepatitis B and C.

World Hepatitis Day 2022: Theme

Hepatitis can manifest as acute or chronic illness. This year’s theme for a  World Hepatitis Day is, "Bringing hepatitis care closer to you." 

World Hepatitis Day 2022: History 

Every year on July 28, people all across the world observe World Hepatitis Day with a hope for a Hepatitis-free future focusing strongly on a spreading awareness of the disease. In 1967, American Physician Baruch a Samuel Blumberg discovered the Hepatitis B virus. In an order to honour the Nobel Prize-winning scientist, his birthday--July 28, was chosen as a World Hepatitis Day.  It was founded in the year 2007 and the first a community-organised World Hepatitis Day was observed in 2008.

Symptoms of Hepatitis:

The most a widely recognized symptoms of these infections incorporate loss of a appetite, yellow discoloration of a skin and eyes (jaundice), pale stools, dim pee, stomach pain, joint wain, fatigue, abrupt weight reduction, nausea, fever, vomiting, and so a forth. Be that as it a may, aside from these regular manifestations, there are situations where the side effects don't show until liver harm happens.

Excessive consumption of a  alcohol can cause liver damage and inflammation. 

Hepatitis affects a hundreds of a millions of people worldwide, causing acute and chronic diseases and killing close to 1.34 million people every year. Along with a causing liver diseases, it can also kill a person. In some a countries, hepatitis B is the commonest cause of a cirrhosis and may also a cause liver a cancer (HCC).

Inflammation of the liver (commonly known as hepatitis) can result from viral infection and as all the symptoms are nearly close enough, without a diagnostic test, it is impossible to differentiate. Lack of regular checkup and diagnosis is the prime reason for being undetected.

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WHAT IS THE ACTUAL DIFFERENCE BETWEEN FUNCTIONAL AND STRENGTH TRAINING?

 WHAT IS THE ACTUAL DIFFERENCE BETWEEN FUNCTIONAL AND STRENGTH TRAINING?

For those who are gym fanatics, as well as those who are managing to fit in that hour a day, or even 30 minutes a day of exercise, it is wise to know exactly what you are doing and what works for you. There are a variety of different methods, techniques and training ideals. However, which one are you doing? It can be challenging to understand and tell the difference. Particularly between functional training and traditional strength training. We will delve into these two different methods but also give you a few tips and tricks that will indicate what is best suited for you and your goals.

1.What Is Traditional Strength Training?

So, there is actually no   specific thing as traditional strength training but rather a   many of strength training ideals. The common strength training  specie  adding bodybuilding and physique training, power lifting, machine, and circuit training. Bodybuilding training focuses on building a typical bodybuilder type of body and physique, meaning really getting “huge.” This method usually means working those muscles until they are very tired and worn out. Power lifting, on the other hand, is focused on barbell lifting in which the weight is always  grow . Many of these exercises can also be found in functional training but the difference is that it is specific to barbell lifting in different positions. This method is not recommended for the average person who wants to improve their overall fitness. Machine and circuit training relates to all the machines that you can  search in the gym, they train the muscles in an  remote technique but may not be able to actually make you stronger in the real world as when doing something in day to day life its groups of muscles that are required.

2.What Is Functional Training?

Functional training is a full-body  speak to to a workout and fitness ideal. Functional training aims to better your athletic abilities, physique but also day-to-day activities. Functional training includes an array of methods and almost all the equipment and machinery that strength training does. These tools such as kettle bells, dumbbells, sandbags, TRX ropes, and cables are in aid of including different types of movements and targeting groups of muscles. Functional training aims at keeping things more interesting and more diverse in nature. Thus, there are power lifting exercises and some techniques in functional training too,  thought , the aim is more diversity and to relate it in ways that will help your overall fitness on the daily.

3.Choosing What Is Right For You

Both techniques are good, they are efficient and they will alter your fitness and bodily  aspect , of course.  thought , the best option is picking what you enjoy and what you can see yourself becoming  committed to. If you truly want to see change and alter your lifestyle give a few options a try and see what you like best, what she’s you most, and what fits into your way of doing things. Overall, the difference in functional and strength training is the  inaccuracy of traditional strength training.

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EFFECTIVE WORKOUTS THAT CAN BE DONE IN THE COMFORT OF YOUR OWN HOME

    EFFECTIVE WORKOUTS THAT CAN BE DONE IN THE COMFORT OF YOUR OWN HOME

Since we’re all stuck at home, working out might seem like a challenge for some of us.  thought , just because we’re at home doesn’t mean we can’t exercise and see results. Of course, working out holds many  advantages other than gaining muscle and improving your physical health. Exercising regularly will improve your quality of sleep, reduce your anxiety, lower your weight, and even lower a person’s risk of death. So, let’s discuss a few types of workouts you can start doing today right at home without going out or spending any money.

1.Yoga

Who hasn’t heard of yoga? It’s an  extremely  famous form of exercise, and for good reason. No matter how old you are, it’s a fantastic way to build up muscle strength and increase flexibility. It’s built to be practiced anytime, anywhere. Aside from building muscle and improving flexibility, yoga has been shown to improve bone strength, balance, improve your moods, sleep quality, and also protect the joints. It doesn’t matter if you’ve never done yoga before, it can be adjusted to any fitness level.  obtain started with some online videos or classes. There are plenty of free videos online to guide you. All you need is a mat or a carpet.

2.Fitness Popular  

Since we’re all stuck at home, working out might seem like a challenge for some of us. However, just because we’re at home doesn’t mean we can’t exercise and see results. Of course, working out holds many  advantages other than gaining muscle and improving your physical health. Exercising regularly will improve your quality of sleep, reduce your anxiety, lower your weight, and even lower a person’s risk of death. So, let’s discuss a few types of workouts you can start doing today right at home without going out or spending any money.

Who hasn’t heard of yoga? It’s an  extremely popular form of exercise, and for good reason. No matter how old you are, it’s a fantastic way to build up muscle strength and  grow flexibility. It’s built to be practiced anytime, anywhere. Aside from building muscle and improving flexibility, yoga has been shown to  better bone strength, balance, improve your moods, sleep quality, and also protect the joints. It doesn’t matter if you’ve never done yoga before, it can be adjusted to any fitness level. Get started with some online videos or classes. There are plenty of free videos online to guide you. All you need is a mat or a carpet.

3.HIT

High-Intensity Interval Training is the perfect workout for someone who wants to make the most of a workout in the shortest amount of time. These workouts are very intense but you get breaks in between each set of exercises. Studies have shown that HIIT workout benefits include improved heart-rate variability, muscle strength, cardiovascular health, and so much more. Not to mention, the exercises themselves are basic and simple. Push-ups, squats, and jumping jacks are just some that are included in HIIT workouts.

4.Pilates

If you’re looking for a workout that’s calm, slow, and controlled but is more focused on building muscle, Pilates is for you. You can find plenty of online workouts and classes, but overall, they tend to include the same moves that are a staple to pilates. Again, all you need is a mat or a carpet to get started. Similar to yoga, pilates will help improve muscle strength, increase flexibility, and also improve your posture among other things.

5.Strength Training

Strength training is more challenging than other workouts since it includes some weights as well. Even a couple of dumbbells, a resistance band, or kettlebells will do the trick. These exercises have plenty of benefits from improving bone health, muscle strength, and even reduce arthritis pain. As with many other forms of exercise, strength training will also improve your moods and boost your energy levels.

6.Dancing

When was the last time you got to dance a little? It turns out that dancing is a fantastic way to exercise and is terribly underestimated. You can find online classes with no problem and you’ll be able to stay in shape while having fun. It can be any type of dance, of course. Whether it’s Zumba, hip-hop, or freestyle, any movement will be good for your body. Dancing will help improve cardiovascular health, muscle strength and control, and it will of course boost your mood as well.

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THE UNSPOKEN BENEFITS OF JUMPING ROPE

 THE UNSPOKEN BENEFITS OF JUMPING ROPE

Jumping rope might be something you associate with childhood, but it’s good for so much more than just that. Jumping rope isn’t just for kids – it’s a great way to torch calories, improve stamina, and even tighten your core. But we’re getting ahead of ourselves; jumping rope is one of the most underrated forms of exercise. In fact, it might even be more effective than other forms of cardio. One study done in 2013 published an article saying that college men who spent just 10 minutes jumping rope every day improved their cardiovascular fitness levels as much as college men who spent 30 minutes jogging for the same time frame.

1.Jumping Rope Torches Calories

As we’ve mentioned, jumping rope burns a serious amount of calories. In just 15 minutes, you can burn 200-300 calories. That could be more than other cardio exercises like running or bike riding. The reason for this is that most of your major muscle groups are working while you jump rope. So, this creates a lot of heat in the body, leading it to burn more fuel to produce this energy and burn many calories.

2.Jumping Rope Improves Coordination

In order to jump rope, you’ll need a lot of coordination, especially when you advance to more skilled moves. This exercise requires several body parts to communicate in order to complete just one movement. Your feet need to jump in time with your wrists rotating to create the continuous jumping motion. A 2017 study found that jumping rope helped improve motor coordination among autistic children, who often struggle with balance and coordination.

3.Jumping Rope Decreases Risk Of Injury

Those who are active in other sports would greatly benefit from jumping rope. Athletes typically suffer from a lot of foot and ankle injuries since playing requires quick movements on their feet like suddenly turning and running. Jumping rope improves your foot coordination and increases your strength in the muscles surrounding the ankle joint and in the foot. This leads to a decreased risk of injury to those areas.

4.Jumping Rope Improves Bone Health

Since jumping rope is a weight-bearing exercise and requires you to put weight on your skeleton, it helps improve your bone health. While it can help maintain bone density in adults, skipping has an even better effect on young people since it aids in bone development as well.

5.Jumping Rope Allows Easy Progression

All the benefits of jumping rope can be enhanced easily by replacing a regular rope with a weighted one. Since you’ll be swinging something heavier, you’ll get stronger in the upper body as well while burning more calories too.

6.Jumping Rope Is Accessible And Cheap

You don’t need a fancy gym membership or expensive equipment for this. You just need a good-old jump rope to get started. It’s inexpensive and can be done almost anywhere. The jump rope won’t take up much space and is super light, making it portable, too. You don’t need too much space to jump, either, making this a good option for those who live in smallerapartments.

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EASY EQUIPMENT TO ADD TO YOUR HOME WORKOUTS

   EASY EQUIPMENT TO ADD TO YOUR HOME WORKOUTS

Working out at home is not as exciting as working out at the gym,  thought , some prefer the privacy and others do it for time restriction reasons. You may not be able to bring all the equipment to the comfort of your own home but a few tools and multi  functional gadgets are always helpful. These diverse a gadgets will add to your workout experience and in fact, add more  straightly . We highly recommend utilizing other household furniture items to make working out at home  are interesting and a little more challenging.

1.Resistance Bands

There are tons of a resistance bands  obtainable on the market and for all different uses and exercises. We highly a recommend thigh-targeting resistance bands also known as a energy bands. These will engage and activate gluts, quads and in some exercises even abs. They come in a variety of strengths which can be used as you progress, yes, but also for different exercises and areas. Longer resistance bands are great for a additional support and stretches but when very thick can be used as weight substitutes. The longer bands are great to use if you are trying to strengthen the upper body in a order to be able to do push-ups or pull-ups.

2.Skipping Rope

Skipping ropes are a great source of cardio, they are fun and challenging. This is a diverse tool that can be used anywhere. It is  main to  obtain the heart rate up and incorporate that cardio even whilst at home. This is the perfect way. Once you become a professional you will be doing those tricks and switches in no time. For those with kids, this is a great way to  obtain them  complicate and active.

3.Ankle Weights

Ankle weights are a great addition to your at-home leg workout and can be  apply whilst doing cardio too. The weight will need to be adjusted after a while  thought , we highly  crescendo them. They are particularly great for floor-work such as donkey kicks and other glut squashing moves. Feel free to leave them on for your whole session if you can handle that extra push.

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HOW YOU CAN MAXIMIZE YOUR WORKOUTS AND GET THE MOST OUT OF THEM

 HOW YOU CAN MAXIMIZE YOUR WORKOUTS AND GET THE MOST OUT OF THEM

When you exercise regularly, there are times when you feel like you aren’t seeing or feeling the results you’d hoped for.  thought you want to lose weight, tone up, or  better your stamina, there are many goals you may want to reach over time. It’s easy to feel discouraged whenever you hit a plateau. We’re here to tell you that you don’t need to give up your goals! No matter where you are with fitness, there are always ways to improve,  obtain better, and  obtain closer to your goals. If you’ve been feeling like you want your workouts to have an extra boost to them lately, this is for you. How can you maximize your workouts and make the most of them? Let’s  search out.

1.Start Lifting Weights

If your main go-to is a workout that  require only or mostly cardio, it’s time to think about  absorb strength training into your routine. You don’t have to go out and start lifting heavy weights or bulk up if you don’t want to.  thought , doing only cardio won’t  obtain you very far. By doing so, your metabolism will actually slow, making it harder to lose weight. In order to  grow your metabolism, you need to start  absorb some weight training into your workout routine. Whether it’s throwing dumbbells into the mix or doing some body weight training, doing some kind of strength training will  obtain you back on track in no time.

2.Listen To Music

 Everyone knows how your a favorite music can fire you up for a workout and motivate you. In fact, studies have shown that those who listen to music after their workouts a recovered faster than those who didn’t. This is because music  increasing the body’s levels of serotonin and dopamine, two hormones that are known to help with recovery. Next time you work out, turn on some relaxing music right when you’re done. It will help lower blood pressure and bring your heart rate back down to normal.

3.Don’t Stretch Before A Workout

When you exercise regularly, there are times when you feel like you aren’t seeing or feeling the results you’d hoped for.  thought you want to lose weight, tone up, or   better your stamina, there are many goals you may want to reach over time. It’s easy to feel discouraged  thought you hit a plateau. We’re here to tell you that you don’t need to give up your goals! No matter where you are with fitness, there are always ways to up grade ,  obtain better, and  obtain closer to your goals. If you’ve been feeling like you want your workouts to have an extra boost to them lately, this is for you. How can you maximize your workouts and make the most of them? Let’s  search out.

4.Start Lifting Weights

If your main go-to is a workout that  adding only or mostly cardio, it’s time to think about  absorb strength training into your routine. You don’t have to go out and start lifting heavy weights or bulk up if you don’t want to.  thought , doing only cardio won’t  obtain you very far. By doing so, your metabolism will actually slow, making it harder to lose weight. In order to  grow your metabolism, you need to start incorporating some weight training into your workout routine. Whether it’s throwing dumbbells into the mix or doing some bodyweight training, doing some kind of strength training will get you back on track in no time.

5.Listen To Music

Everyone knows how your favorite music can fire you up for a workout and motivate you. In fact, studies have shown that those who listen to music after their workouts  obtain faster than those who didn’t. This is because music boosts the body’s levels of serotonin and dopamine, two hormones that are known to help with recovery. Next time you work out, turn on some relaxing music right when you’re done. It will help lower blood pressure and bring your heart rate back down to normal.

6.Don’t Stretch Before A Workout

Instead, do a dynamic warmup to get your muscles ready to work. One study done saw that those who warmed up with dynamic warm ups instead of stretching were able to squat with 8.36% more weight during their workout than if they’d have just stretched beforehand. Their lower bodies were also 22.7% more stable. Doing a dynamic warm up increases blood flow and improves your range of motion without compromising your muscles. Stretching before a workout can actually put your muscles and tendons at risk of overstretching and even tearing since they aren’t warmed up yet.

Eat Carbs Before A Workout

Carbo-loading isn’t just for marathon runners. Eating carbs before a workout can help you through  intermission and all kinds of other workouts. Since carbs are the body’s primary fuel source, making sure you have enough before a workout is crucial to fuel it properly. You’re essentially giving your body the energy it needs to really crush the workout you’re about to do.

7.Drink Water

Another  only key to working out is staying hydrated. Losing just 2% of your body weight in fluids can make your workout feel harder, reduce your performance, and reduce the body’s  capability to recover after leaving the gym. A lot of people –  mainly those who sweat more – are dehydrated when they arrive and also leave the gym. It’s recommended to drink 1/2-1oz of water per pound of body weight per day. Weigh yourself before and after a workout to really see how much you’re losing  thought your workouts. And remember to drink afterward!

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HOW TO KEEP YOUR COOL DURING STRESSFUL TIMES

 HOW TO KEEP YOUR COOL DURING STRESSFUL TIMES

The  capability to stay calm  thought a  calamity can make all the difference in many different  condition . Of course, stress comes and goes, but in life, there will always be something to stress about. The key is knowing how to handle that stress without  permit it to take over or  impact you negatively. While this is easier said than done, there are ways you can learn to slowly  obtain the hang of managing stress in a healthier way rather than getting  worried or angry.

Learn To Breathe

The number one and most  effectual technique for lowering anger and anxiety it breathing. When you become anxious or angry, you tend to breathe  fastly with shallow breaths. As a result, the brain starts activating the fight-or-flight response. For this reason, taking long, deep, calming breaths will disrupt that pattern and help you calm down.

Limit Caffeine

When you’re dealing with something stressful, the last thing you  necessary is to have too much caffeine in your system. All it will do is  bracing the areas of your brain that are causing you to feel overwhelmed in the first place by releasing adrenaline into your system. Instead, reach for a glass of water instead.

Release That Energy

It’s been  approve that when you’re becoming too angry or anxious, you should  obtain all that emotional energy out with some exercise. Go out for a walk or a run. Doing physical activity will release serotonin and help you calm down and feel better.  thought , avoid physical activity that will   incorrect the expression of anger, like punching walls or screaming – doing so will only increase the sense of anger and reinforce those emotions.

Write It Down

If you feel too angry or anxious to talk about it, grab a notebook and just write down your thoughts. Don’t worry about punctuation or complete sentences – just write. Writing will help you get negative thoughts out of your head.

Disconnect

If it’s possible, try and step away from the situation for a while, even just for an hour or two. This will  permit you to process the dilemma at hand and the emotions surrounding it. After doing that, you’ll be able to  detain the  condition with a fresh, more rational,  potion .

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नस पर नस चढ़ने की वजह:शरीर में विटामिन सी, हीमोग्लोबिन और आयरन की कमी है कारण, बार-बार नस चढ़ने को नजरअंदाज न करें

 नस पर नस चढ़ने की वजह:शरीर में विटामिन सी, हीमोग्लोबिन और आयरन की कमी है कारण, बार-बार नस चढ़ने को नजरअंदाज न करें

उठते-बैठते या अंगड़ाई लेते समय शरीर के किसी भी हिस्से की नस चढ़ जाती है, तो घबराने की जरूरत नहीं। नस पर नस का चढ़ना आम समस्या है। ऐसे में कुछ देसी उपाय अपनाकर इस दर्द से छुटकारा पाया जा सकता है। आइए, फिजियोथेरेपिस्ट ख्याति शर्मा से जानते हैं नस पर नस चढ़ने के कारण और उपाय के बारे में।

नस चढ़ने के क्या हैं कारण

ख्याति शर्मा कहती हैं कि रात में सोते समय कंधे, गर्दन और हाथ-पैरों में अचानक नस चढ़ जाने की वजह बॉडी में न्यूट्रिशन की कमी होती है। खानपान की खराब आदत, बिजी लाइफस्टाइल और स्ट्रेस इसका कारण है। नस चढ़ने के कारण असहनीय दर्द का सामना करना पड़ता है। रात में सोते समय कंधे, गर्दन और हाथ-पैर में अचानक नस चढ़ जाती है, जिससे अगली सुबह भी खराब हो जाती है। चलिए, जानते हैं इस समस्या को दूर करने के उपाय-

विटामिन सी की कमी

विटामिन सी की कमी बॉडी में कई समस्याएं पैदा करती है, जिससे सर्दी-जुकाम, स्किन प्रॉब्लम होने लगती है। विटामिन सी शरीर में लचीलेपन को बनाए रखने में मदद करता है। यह ब्लड सेल्स को भी मजबूत बनाता है, जिसके कारण स्किन हेल्दी नजर आती है। विटामिन सी की कमी से ब्लड सेल्स कमजोर हो जाते हैं, जिसके कारण आसानी से नस एक के ऊपर एक चढ़ जाती है। नस चढ़ने से काफी तेज दर्द होता है। इस समस्या से बचाव के लिए आप डॉक्टर की सलाह ले सकते हैं। इसके साथ ही विटामिन सी को डाइट में जरूर शामिल करें।

नींबू, टमाटर, खट्टे फल, फूलगोभी, ब्रोकली, पालक जैसी हरी पत्तेदार सब्जियों में विटामिन भरपूर मात्रा में पाए जाते हैं।

मोग्लोबिन की कमी

हीमोग्लोबिन की कमी की वजह से सोते समय पैर और कंधे की नसें चढ़ जाती हैं। दरअसल, बॉडी में हीमोग्लोबिन की वजह से ब्लड सर्कुलेशन सही तरीके से नहीं हो पाता। इसकी वजह से नसें चढ़ जाती हैं। ब्लड सेल्स के जरिए बॉडी के अलग-अलग अंगों में हीमोग्लोबिन ऑक्सीजन पहुंचाने का काम करता है। अगर इस प्रक्रिया में किसी तरह की अड़चन आती है, तो नसें चढ़ जाती हैं, इसलिए ऐसी समस्याओं से बचने के लिए आयरन युक्त आहार का सेवन करें। आयरन युक्त आहार लेने से शरीर में हीमोग्लोबिन की कमी नहीं होती है। हीमोग्लोबिन को बढ़ाने वाले फूड्स-

आम, चुकंदर, अंगूर, अमरूद, सेब, हरी सब्जियां, नारियल, तिल, तुलसी, गुड़, अंडा, तिल, पालक

आयरन की कमी

आयरन की कमी के कारण भी सोते वक्त नस चढ़ जाती है। अगर ऐसी शिकायत बार-बार हो रही है, तो समझ जाएं कि बॉडी में आयरन की कमी है। आयरन की कमी को आप कुछ डाइट के जरिए पूरा कर सकते हैं। बॉडी में आयरन की कमी के कारण न सिर्फ नसें चढ़ जाती हैं, बल्कि कई तरह की समस्याएं भी होने लगती हैं। आयरन की कमी के कारण बॉडी के सेल्स को भरपूर रूप से ऑक्सीजन नहीं मिल पाता, जिसके कारण नस चढ़ने की शिकायत हो सकती है। आयरन की कमी को पूरा करने वाले फूड्स-

पालक, हरी पत्तेदार सब्जियां, दाल, बीन्स, गेहूं, नट्स, ड्राई फ्रूट्स, ब्राउन राइस

नस चढ़ने की वजह

1.तनाव

2.कमजोरी

3.पानी की कमी

4.नसों में कमजोरी

5.ज्यादा शराब पीना

6.गलत पॉश्चर में बैठना

7.खून में सोडियम, पोटेशियम की कमी

8.मसल्स में पर्याप्त मात्रा में खून न पहुंचना

9.नस चढ़ने पर अपनाएं ये घरेलू उपाय

कान का पॉइंट दबाएं- अगर बाएं पैर पर नस चढ़ जाए तो दाएं हाथ की उंगली से कान के निचले जोड़ को दबाएं। इसी तरह दाएं पैर की नस चढ़ने पर बाएं हाथ की उंगली से कान का पॉइंट दबाएं।

बर्फ की सिकाई- नस चढ़ने पर कम से कम 3 से 15 मिनट तक प्रभावित हिस्से पर बर्फ की सिकाई करें।

तेल मालिश- नस चढ़ने पर किसी भी तेल को हल्का गुनगुना कर लें और उससे हल्के हाथों से मालिश करें।

नमक का सेवन- सोडियम की कमी से भी नस चढ़ने की परेशानी होती है। ऐसे में जब नस पर नस चढ़े तो हथेली पर थोड़ा-सा नमक रखकर चूसें।

कंधे या बाजू की नस चढ़ना

बिना इलाज के छोटी सी परेशानी भी बड़ी मुसीबत का सबब बन जाती है। नस पर नस का चढ़ना एक छोटी सी परेशानी है, लेकिन इसे नजरअंदाज कर दिया जाए तो ये बीमार कर सकती है। कई बार काम करते समय या मसल्स में खिंचाव की वजह से नस चढ़ जाती है। नस पर नस चढ़ने की स्थिति दो तरह की हो सकती है-

पहली स्थिति में तुरंत दर्द होगा और ठीक हो जाएगा।

दूसरी स्थिति गंभीर और दर्दनाक हो सकती है जो आपको लाचार बना सकती है।

अक्सर जांघ, पैर, हाथ, गर्दन, बाजू, पेट, पसलियों के आस-पास की नस चढ़ती है। जब भी बॉडी के जिस अंग की नस चढ़ती है तो प्रभावित मसल्स का हिस्सा 15 मिनट तक के लिए सख्त हो जाता है। उस हिस्से पर कुछ दर्द की दवा लगाने से राहत भी मिल जाती है।

इस बीमारी से कैसे बचा जाए

मसल्स की मालिश करें, राहत मिलेगी।

सोते समय पैरों के नीचे तकिया रख कर सोएं।

दिन में तीन बार कम से कम 15 मिनट तक बर्फ की सिकाई करें।

मुंह में नमक रखकर नस चढ़ने वाले हिस्से को स्ट्रेच करें।

बॉडी में पोटेशियम की मात्रा कम न होने दें।

परेशानी बार-बार हो तो डॉक्टर से संपर्क करें।

कमर की नसों में सूजन

कमर की नसों में सूजन और दर्द के कारण भी पीठ दर्द होता है। लोग इसे अक्सर सामान्य दर्द समझकर इससे छुटकारा पाने के लिए तरह-तरह के उपाय करने में लगे रहते हैं, लेकिन दर्द से आराम नहीं मिलता। ऐसा इसलिए है, क्योंकि खराब पॉश्चर, फिजिकल एक्टिविटी न करना और ज्यादा भार उठाना पीठ दर्द के कुछ आम कारण हैं। अब सवाल यह उठता है कि पीठ की नस में दर्द से छुटकारा पाने के लिए क्या करें। वैसे तो कुछ घरेलू नुस्खों से पीठ में नसों के दर्द से आसानी से छुटकारा पा सकते हैं। लेकिन नसों में दर्द से छुटकारा पाने के लिए पहले नसों में दर्द के कारण को समझना जरूरी है।

कमर की नस में दर्द में क्या होता है

नसों में दर्द की समस्या खराब ब्लड सर्कुलेशन और फ्लो के कारण होती है। इससे नसों में ब्लड जमने लगता है और नसों में ब्लॉकेज का कारण बनता है। इससे नसों में सूजन और गंभीर दर्द होता है, जो पीठ से लेकर गर्दन और कूल्हों तक होता है। इससे उठने-बैठने, लेटने से लेकर दिनभर के सामान्य कार्य करना भी मुश्किल हो जाता है।

पीठ की नस में दर्द के घरेलू उपाय

सिकाई करें- पीठ में दर्द वाले हिस्से की गर्म या ठंडी सिकाई कर सकते हैं। यह सूजन को कम करने और ब्लड फ्लो को बेहतर बनाने का एक प्रभावी और आसान तरीका है। इससे सूजन कम होती है और दर्द से जल्द राहत मिलती है।

योग करें- योग में ऐसे कई आसान हैं जो नसों और मसल्स को स्ट्रेच करने, सूजन को कम करने, ब्लड सर्कुलेशन को बेहतर बनाने के साथ ही दर्द से छुटकारा दिलाने में मदद करते हैं। भुजंगासन, अपान आसन, अधोमुख श्वानासन, सुप्त पादांगुष्ठासन, शलभासन आदि नसों में दर्द और सूजन को कम करने के लिए कुछ प्रभावी योगासन हैं।

मालिश करें- मालिश करने से नसों और मसल्स की सूजन कम होती है। मालिश के लिए सरसों के तेल का प्रयोग करें, यह दर्द से राहत प्रदान करने में बहुत प्रभावी है। सरसों के तेल में हल्दी या लहसुन डालकर गर्म कर लें और प्रभावित हिस्से की अच्छी तरह मालिश करें। इससे दर्द में आराम मिलेगा।

हल्दी-दूध पिएं- एंटीऑक्सीडेंट्स और एंटी इंफ्लेमेटरी गुणों से भरपूर हल्दी, सूजन और दर्द का प्रभावी उपचार है। यह ब्लड सर्कुलेशन को बेहतर बनाने में मददगार है। इसे भोजन में शामिल करें, गर्म पानी में डालकर पिएं या हल्दी वाले दूध का सेवन करें। इससे दर्द से जल्दी राहत मिलेगी।

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नींद से जागते ही क्यों चिपकती हैं आंखें:आई डिस्चार्ज, लालिमा, आंसू की नली में रुकावट हो सकती है वजह

 नींद से जागते ही क्यों चिपकती हैं आंखें:आई डिस्चार्ज, लालिमा, आंसू की नली में रुकावट हो सकती है वजह

 

आंखों से पीला, चिपचिपा या पपड़ीदार पदार्थ निकलने को 'आंखों का कीचड़' कहते हैं। यह एक नॉर्मल प्रॉब्लम है और किसी भी उम्र में हो सकती है। लेकिन आंखों से लंबे समय से डिस्चार्ज हो रहा है, तो यह कई बीमारियों का कारण हो सकता है। आंखों से डिस्चार्ज होना किन बीमारियों का संकेत है, इसके बारे में जानते हैं कानपुर मेडिकल कॉलेज की आई स्पेशलिस्ट डॉ. शालनी मोहन से।

1.कंजंक्टिवाइटिस

कंजंक्टिवाइटिस की वजह से आंखों में डिस्चार्ज की समस्या हो सकती है। आंखों में लालिमा और जलन भी हो सकती है। कंजंक्टिवाइटिस की प्रॉब्लम वायरस, बैक्टीरिया या एलर्जी की वजह से होती है। ज्यादातर लोगों को कंजंक्टिवाइटिस कमजोर इम्यूनिटी और वायरस की वजह से होता है। ऐसे में इम्यूनिटी को मजबूत बनाए रखने की जरूरत है।

2.ब्लेफेराइटिस

ब्लेफेराइटिस होने से भी आंखों में कीचड़ आता है। यह प्रॉब्लम बैक्टीरियल इन्फेक्शन की वजह से होती है। इस परेशानी की वजह से पलकों के निचले हिस्से में सूजन आ सकती है और आंखों से पीले रंग का पस निकलता है। बैक्टीरिया की वजह से कंजंक्टिवाइटिस होता है, इस परेशानी को पिंक आई भी कहते हैं। इसकी वजह से आंखें गुलाबी और सूजी हुई दिखती हैं।

3.गुहेरी

आंखों में मौजूद ग्रंथियां बंद होने की वजह से गुहेरी की परेशानी होती है। इसकी वजह से आंखों में सूजन, उभार, खुजली और दर्द की परेशानी हो सकती है। हालांकि, गर्म सिकाई करने पर गुहेरी की परेशानी से निजात पाया जा सकता है।

4.आंखों में चोट

कॉर्निया में चोट या निशान पड़ने जैसी समस्याओं की वजह से आंखों में कीचड़ की परेशानी होती है। इस परेशानी से ग्रसित व्यक्ति को ऐसा लगता है जैसे कि आंखों में कुछ चला गया है। जब आंख में चोट लगने से इंफेक्शन फैलता है, तो इसकी वजह से गाढ़ा रिसाव हो सकता है।

5.आंसू की नली में रुकावट

डॉ. शालिनी कहती हैं कि आंसू की नलिका में रुकावट या ज्यादा आंसू बनने की वजह से आंखों में चिपचिपा और गाढ़ा रिसाव हो सकता है। इस वजह से आंखों के आसपास दर्द होता है। आंखों से किसी भी तरह का डिस्चार्ज हो रहा है तो धूल-मिट्टी, धूप से आंखों को बचाने के लिए सनग्लासेज का इस्तेमाल करें।

6.आंखों से डिस्चार्ज होने पर कैसे करें साफ

आंखों में कीचड़ होने पर गुनगुने पानी से आंखों की सफाई करें। इसके लिए एक बाउल में गुनगुना पानी लेकर कॉटन के कपड़े को भिगो दें। इसके बाद इस कपड़े से आंखों की सफाई करें। इसके अलावा गुलाब जल की मदद से भी आंखों की सफाई कर सकते हैं।

7.बच्चों की आंखें लाल होने की वजह

बच्चे की आंखें बार-बार लाल हो रही हैं तो परेशान होने की जरूरत नहीं। घरेलू उपाय अपनाकर इसे ठीक कर सकते हैं। कई बार बच्चों की आंखें लाल हो जाती हैं और उन्हें इसकी वजह से परेशानी भी होती है। बच्चों की आंखें लाल होने के कारण इसमें ड्राईनेस, खुजली और पानी आने लगता है। बच्चों की आंखें लाल होने के पीछे कई बीमारियां भी हो सकती हैं।

आंखें मलना- बच्चा बार-बार आंखें मलता है तो, इस वजह से आंखें लाल हो सकती हैं। इसमें कोई परेशानी की बात नहीं है।

एलर्जी- बच्चों की आंखें लाल होने का सबसे प्रमुख कारण एलर्जी है। एलर्जी की वजह धूल के कण, किसी प्रोडक्ट का इस्तेमाल और चोट भी हो सकती है, जिसकी वजह से आंखों से पानी भी निकलता है।

वायरल इंफेक्शन- शिशुओं में वायरल इंफेक्शन एडिनोवायरस और हरपीज वायरस के कारण हो सकता है। इसमें आंखों के अंदर वाले हिस्से में लालिमा आ जाती है।

बैक्टीरियल इंफेक्शन- बच्चों की आंखों में बैक्टीरियल इंफेक्शन आमतौर पर हीमोफिलस या स्ट्रेप्टोकोकस न्यूमोनिया के कारण होता है। इसमें पुतली के आसपास का रंग लाल हो जाता या आंखें पीले रंग की नजर आती हैं।

आंखों में कीड़ा काटना- खेलने या सोने के दौरान बच्चों को कीड़ा काट ले, तो इससे भी उनकी आंखें लाल हो सकती हैं। बच्चों की आंखों में लालिमा आने पर इसे अनदेखा न करें।

8.बच्चों की आंखों की लालिमा कम करने के उपाय

आंखें लाल होने पर ठंडे पानी के छींटे मारें।

इससे आंखों में धूल के कण या चोट लगी है तो ठीक होती है।

आंखों को नर्म तौलिए से साफ करें।

बच्चे की आंखों की कॉटन के कपड़े से सिकाई करें।

बच्चे की आंखें साबुन या शैम्पू के कारण लाल हो रही हैं, तो डॉक्टर की सलाह के बाद उसे जरूर बदल दें।

बच्चा बार-बार आंखें रगड़ता है तो उसे रोकने की कोशिश करें।

9.आंखों के आसपास की सूजन को नजरअंदाज न करें

सुबह उठने के बाद आंखों के आसपास की सूजन को नजरअंदाज नहीं करना चाहिए। कभी-कभी ऐसा होना नॉर्मल है, लेकिन अक्सर ऐसा होता है तो इसे नजरअंदाज न करें। आंखों में इस तरह की सूजन के कई कारण हो सकते हैं। इनमें से कुछ कारण सामान्य होते हैं और कुछ कारण गंभीर भी हो सकते हैं।

10.ज्यादा नमक खाना

आंखों में सूजन है, तो इसका कारण ज्यादा नमक का खाना हो सकता है। दरअसल खाने में नमक ज्यादा खाने से बॉडी में नमक जमा हो जाता है और इसी वजह से पानी जमा होने लगता है। ज्यादातर ये पानी आंखों के आसपास टिशू और निचली पलकों में जमा होता है। इस वजह से आंखें सूज जाती हैं। आंखों की सूजन कम करने के लिए खाने में नमक की मात्रा कम करें। इसके साथ ही अगर ज्यादा नमक का सेवन कर लिया है तो ढेर सारा पानी पियें।

11.एलर्जी की समस्या

आंखों में सूजन एलर्जी की वजह से भी हो सकती है। इसमें मौसमी एलर्जी, धूल से एलर्जी, स्किन एलर्जी भी शामिल है। एलर्जी के कारण चेहरे और आंखों में सूजन हो सकती है या स्किन पर लालिमा, चकत्ते हो सकते हैं। एलर्जी बचने के लिए इम्यूनिटी स्ट्रांग करना जरूरी है। डाइट में जरूरी न्यूट्रिशन शामिल करें।

12.ज्यादा शराब का सेवन

ज्यादा शराब पीने से बॉडी में डिहाइड्रेशन होने लगता है और सुबह उठने के बाद आंखों के नीचे सूजन होने लगती है। शराब ब्लड सेल्स को फैलाती है, जिससे सूजन हो जाती है। सोने से पहले और उठने के बाद, ढेर सारा पानी पिएं, साथ ही टी बैग की मदद से सूजन को दूर करने में मदद मिलती है।

13.आंखों को मलना

ज्यादातर लोगों की आदत होती है कि वो बार-बार आंखों को मलते रहते हैं। कुछ लोगों में नींद में भी ये आदत चलती रहती है। इससे आंखों के आसपास की नाजुक स्किन पर इसका असर होता है और वो सूज जाती है। आंखों को रगड़ने से बचें। रात को सोने से पहले ठंडा दूध पिएं। इसमें ऐसे तत्व होते हैं जो स्किन की सूजन को कम करते हैं।

14.स्ट्रेस से भी हो सकती है सूजन

डॉ. शालनी कहती हैं कि टेंशन लेने से बॉडी में कार्टिसोल हार्मोन बढ़ने लगता है, जिससे आंखों के आस-पास सूजन होती है। जितना हो सके टेंशन कम लें। ठंडी तासीर वाली चीजों का सेवन करें, जैसे खीरा और आइसक्रीम। इससे थकान दूर होगी और सूजन से छुटकारा मिलेगा।

डिस्क्लेमर- इस लेख में मौजूद सूचनाओं को एक्सपर्ट की सलाह से लिखा गया है। अधिक जानकारी के लिए एक्सपर्ट से सलाह लें।

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