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Ab Paiye 6 Pack Abs Kuch Assan Tariko se

Aajkal ke yuva purusho par bhi ek junoon sa chad gaya hai ki we bhi 6 Pack Abs banaye jese ki unke favorite Bollywood stars ke hote hai. Iss daur mai ladkiyo ko bhi wahi ladke pasand aate hai jinki personality acchi hoti hai or jinke  6 ya 8 pack abs dikhte hai. Agar aap bhi abs  banana chahte hai to padiye  hamare kuch sujhav.

6 Pack Abs Pane ke Liye Try Kare Yeh Kuch Assan Nuskhe

6 Pack Abs

Motapa Kam Kare
  • Abs banane ke liye sabse paheli shuruat aapko apne motape ko kum karne se karni hogi. Agar apka wajan jyada hai to use kam karna hi hoga.
  • Pet ki maspeshiyo ko majbut banate huye ise bahar na nikalne dena or saath hi apne vajan par control rakhna hi abs ka matlab hota hai.
Chote Aahar Lene se Charbi Nahi Badti
  • Agar aap abs banana chate hai to aapke sharir mai high metabolism ka hona bahut jaruri hai.
  • Aur iske liye aap har thodi thodi der mai kuch khaye. Kabhi bhi ek sath na khaye tukdo mai khaye jis se aapki charbi nahi badegi.
  • Apni  diet mai kuch mukhya padarth jese machli, dudh or dale shamil kare, biscuit, cake or is tarah ki anya cheezo se parhez kare.
Breakfast Karna na Bhule
  • ABs banane ke liye tukdo mai to khana hi chaiye saath hi aap subah ka breakfast karna na bhule. Subah uthne ke ek ghante turant bad hi apna breakfast le isse bhi aapki body mai metabolism bana rehta hai.
  • Vese to bhojan ko apne nirdharit samay se hi lena chaiye jese ki subah 8 baje hi breakfast karlena chaiye, 11 baje snacks ka tme hota hai, dophar 1 baje tak lunch kar lena chaiye, sham ko 4 baje chai, rat ko 7 baje tak dinner or rat mai 9 baje tak fir se halka fulka kuch kha lena chaiye.

Abhi to aapne jana ki 6 Pack Abs banana ke liye kya tarike hona chaiye. Chaliye Ab hum jante hai ki 6 Pack Abs Exercises kya kya hoti hai aur kaunsi hume karna chahiye.

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6 Pack Abs Exercise Karne ke Laabh

6-Pack-Abs

Agar aapko apne sharir ko fit rakhna hai abs banana hai to thoda parishram to karna bhi padega. Iske liye bahut si alag alag exercises or khane pine ka bhi dhyan rakhna padta hai. To aaiye ab hum jante hai inn exercises ko kis tarah se karna chaiye.

Cardio Workout 
  • Agar aap niyamit roop se cycling, swimming, running ya fir dancing karte hai, to jald hi aapki charbi kum ho jayegi.
  • Lagatar cardio workout karne se or saptah mai 4 din isi tarah ka workout karne se aapko abs banane mai bahut fayda hoga.
  • Aap chahe to gym bhi join kar sakte hai isse yeh aapka daiy routine ho jayga or agar aapko kuch mushkil bhi hogi to exercise karte time trainers se madad bhi mil jayegi.
Weight Training
  • Weight training ya weight lifting se aapko 6 pack abs banane mai madad milti hai o
  • Saath hi patli kaya milti hai. Weight lifting ke dwara Aap apni muscles ko aur bhi majbut bana sakte hai.
Crunches
  • Pet ke niche ki maspeshiyo ko sahi tarah se majbut banana ke liye aap crunches kar sakte hai. Aaiye padte hai crunches ko kese kara jata hai.
  • Apne ghutno ko modkar bethe or fir zameen par let jaye. Apne dono hatho ko piche ki aur le jaye or sar par rakhe. Ab apne sharir ko apne ghutno se milane ki koshish kare. Is exercise ko karne ka tarika thoda dheema hona chaiye. Crunches karne se pet ke upar ki maspeshiya or bhi majbut banti hai.
Jack Knife
  • Jack knife karne ke liye sabse pahle aap zameen par ek chatai bichaye fir apni bhujao ko felaiye aur sar ke upar le jaye.
  • Kuch iss tarah hi apni bhujao ko fir se niche le aaye aur apne pairo ko upar tak uthaye jab tak ki aapki adiya aapke fingertips ko touch nahi kar leti hai. Yeh exercise ko 5- 10 bar tak doharaye.
Leg lifting 
  • Upar di gayi huye sabhi exercise maspeshiyo ko majbut banati hai agar aap leg lifting bhi karte hai to na sirf aapke pet ke niche ki maspeshiya majbut hogi balki saath hi iske aapke ghuto ke piche ki or jhango ke piche ki muscles bhi aur majbut banegi. Ise karne ke liye apne dono pairo ko upar uthaye aur fir unhe apne dhad ke kareeb lane ki koshish kare.
  • Iss exercise ko aap kam se kam 5-10 bar tak kare. Agar aap niyamit roop iss exercise ko karenge to aapki muscles bahut hi strong ban jayegi.
Cycling
  • Hawa me hi aapko cycling ke maje lena hai. Ise karne ke liye aap zameen par let jaye or hawa me hi pedal mare.
  • Ghutno se opposite shoulders ko uthaye. Dhyan rahe ki dono taraf ka level barabar hora ho.Yeh karne se aapki kamar bhi theek rahegi.
Trunk Rotation
  • Trunk rotation karne ke liye aap beath kar dumbles ya medicine bell ka istemal kar sakte hai.
  • Sabse pahle zameen par beth jaye aur apne pair ko fold kare. Dheere dheere apni chhati par zor lagaye or fir apni kohniyo ko mode. Is prakiya ko 5 se 6 baar kijiye.
6 Pack Abs ki Adhik Jankri ke Liye Dekhiye Yeh Video

Upar aapne jane 6 Pack Abs Exercise ke bare mai. To agar aap niyamit roop se ise apne routine mai shamil karlenge to jaldi  hi aapke abs ban jayenge vo bhi kam samay mai. To der kis baat ki apnaye in tips aur paiye attractive personality.

6 Pack Abs se sambhandhit adhik jankari ke liye yaha jaye Diet and Fitness.