Six Pack Abs Kaise Banaye

Six Pack Abs Kaise Banaye in Hindi: Aaj har purus six pack Abs ki chahat rakhne laga hai. Six pack Abs se matalab hai pet ki manspeshiyo ko majboot karne se hai, taki pet bahar na nikale aur sharir ke vajan par bhi niyantran rahe, 6 pack Abs ke bare me sunkar sabko acha lagta hai lekin isko banae me kadi mehanat, majboot ichha shakti, time ki jaroorat hoti hai. Tabhi koi vyakti inhe pa sakta hai, inhe paane ke liye lagatar kai mahino tak dieting aur rojana shubah sham vyayam aur exercise karni hoti hai.

Agar aapki ichha hai ki ladkiyo ki najar har waqt aapki hi or ho to aap bi six pack Abs bana daliye, iske liye ham aapki help karenge aur batayengi ki aisa kaise karna hai. Agar aap mote hai aur aapki tond had se jyada badhi hui hai to use kam karne me pura dhyan lagaye kyunki 6 Packs Abs aise hi nhi banti, ise banae ke liye kafi time lag jata hai. Fitt sharir na sirf logo dwara pasand kiya jata hai balki yah ek ache health ki nishani bhi hai. 

Six Pack Abs Ke liye Best Exercise

Six pack Abs pane ke liye aapko kuchh jaroori vyayam karne hote hai jo is prakar hai-

Jackknife

Iske liye aap ek chatai bicha le aur us par apne kamar ke bal let jaye. jab aap apne hatho ko failate huye ushe apne sir se upar le jaye. Iske baad aap apne hath aur pairo ko upar ki or uthate huye ek dusre ko pakadne ki koshish kare. Aap is position me jitna der rah sakte hai rahe. Fir aap normal position me aa jaye. Agar aap is position me ruk nhi sakte to aap sirf pairo ko chhukar wapas aa jaye, kintu is tarah lagatar kuchh der karte rahe aur thak jane par kuchh der aaram kare. jackknife-exerice-best-for-six-pack

Reverse Crunch

Reverse Crunch karne ke liye bhi aap kamar ke bal let jaye aur apne hatho ko apne sir ke neeche le jaye. Ab aap apne ghutno ko modte huye apni chati ki taraf laye aur 90% par le jaye. Aap apne pairo ko hava me uthaye aur apne hips par apna control rakhe. Dhyan rahe ki is working me aapka sara khichar aapke abs par aa rha ho. reverse-crunch-six-pack-banaye-ghar-baithe

Long Arm Crunch

Aap zameen par letkar apne hatho ko apne sir ke peeche le jaye aur ghutno ko mod le. Ab aap apne hatho ko mila le aur apne kamar ko modte huye upar ki taraf uthe aur apni chhati ko apne ghutno par lagaye. Dhyan rahe ki aap is exercise ko aap dheere-dheere kare. Sath hi agar aap apne hath me thoda vajan le lete hai to aapko fayda milega aur jald hi aap abs pa payenge. long-arm-crunch-exerice-for-6-pack-banane-ke-tarike

Extended Plank

Is exercise ko karne ke liye aap press up position me aa jaye aur apne hatho ko apne kandho se 10 inch par rakhe. Aap farsh (zameen) par apne panjo aur pairo ke vipreet khade ho jaye aur thodi der usi position me rahe. Iske baad aap simple tarike se saans le aur kuchh der ke liye aaram kare aur uske baad dobara ek exercise ko kare. six-pack-banane-ke-tarike-extended-plank

Cycling

Jaiseki aapko iske naam se hi pata chal rha hai ki aapko is vyayam me kya karna hai. Isko karne ke liye bhi aapko letna hota hai aur apne hatho ko apne sir se peeche le jaye. Ab aap apne sir ko thoda hawa me uthate huye apne pet par jor padhne de, sath hi aap apne pairo ko bhi hawa me uthate huye paidal mare. Dhyan rahe ki aap dono pairo se saman paidal mare. cycling-hai-six-pack-banane-ka-best-tips

Trunk Rotation

Is exercise ko aap baith kar kare. Isme aap apne ghutno ko mode aur apne hatho ko apne sir ke peeche le jate huye apni kohniyo ko mode. Ab aap apne sir aur kohniyo ko apne bayi taraf mode. Ab aap simple position me aa jaye aur isi tarah dayi taraf bhi kare. Is exerice ko karte waqt aap is baat ko fix kar le ki aapke pet par jor pair rah raha ho aur sath me mud rha ho. trunk-rotation-exerice-six-pack-banane-ka-tarika-in-hindi

Six pack Banane Ke Tarike

Cardio Workout

Cardio workout yani heart se samandhit vyayam, iske jariye fat sabse teji se kam hota hai. Is vyayam se heart ki gati badhti hai aur pasina nikalta hai, jisase fat vighatit hokar kaam ki urja me transfer ho jata hai. Isase skin ke fat ka teji se binas hota hai aur sharirik banawat sudaul hota hai. Cardio workour kai tarah se kiya ja sakta hai iske liye aap cycling, running, swimmer aur dance ka sahara liya ja sakta hai.

Kam Bhojan Le

Kam bhojan le vajan ghatane ke liye jaroori hai ki high meta-metabolize rate ko banaye rakha jaye kyunki metabolizem fat ko door kar deta hai. High metabolic rate hasil karne ka ek matra tarika yah hai ki din bhar niymit antral par thoda-thoda bhojan kiya jaye. sathi hi kahi bhi ek jagah par pade nhi rahna chahiye. Isase pachan kriya dhimi ho jati hai aur aapka fatness khatam hota hai.

Breakfast

Nasta din ka sabse main important bhojan hota hai aur ise kisi bhi kimat par chhodna nhi chahiye. Sokar uthne ke ek ghante ke andar nasta karne se pure din Metaboilizm rate uchh star par bana rahta hai.

Lag Lifts

lag lifts se na sirf lower abdonimal ke muscles shape me aate hai, balki isase jangh bhi behtar hote hai aur hamstring ko majbooti milti hai. Peeth ke bal zameen par let kar apne dono pairo ko uppar uthana chahiye aur jaha tak sambhaw ho sake aage ki or jhookna chahiye.

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