six pack banane ke tarike hindi me. Is post me aaj mai apko six pack banane ke bare me bataung. six pack se aapki body ek dam fit to nazar aati hai aur sath hi agar aapke six pack abs hain to aap Hot & Fit bhi nazar aaynge. to aaj aap is post me janenge ki 21 Din Me Six Pack Kaise Banaye – सिक्स पैक बनाने का तरीका हिंदी में

Six Pack Kaise Banaye

Six Pack Banane Kaise Banaye – How To Get Six Pack

Six Packs abs, Chauda Chest, aur bade hue biceps aj kal kon nahi chahta hai. har insan ki khwahish hoti hai ki uski body musular aur sexy ho. jisse wo asani se logo ko apni taraf attract kar sake. Six Pack Kaise Banaye. ye baat to sab hi janna chhate hain. Isiliye aj ham six pack banane ke tarike hindi me janenge.

Step 1: Sit Up lagaye

six pack kaise banaye

Image Credit WIkiHow

Ye ek normal exercise hai. jise sare log bachpan me bhi karte hain. sit up lagane se pet kam hota hai. isliye kuch log sirf pet kam karne ke liye sit ups lagate hain. sit ups lagane ke bahut sare tarike hain. par ham yaha un tariko ki baat karnge. jo six pack abs banane ke liye zaruri hain.

Zameen par bilkul sidhe let jaye, ghutno ko mod kar rakhe. dono hatho ko sir ke niche rakhe. ya kano se thoda upar mathe ki taraf apne hatho ko mod le. fir kamar par load dekar uthe. pair failne nahi chahiye. support ke liye kisi bande ko sath me lele.

Sit ups ke is tarike me zameen par sidhe let kar pairo ko modhna hai. uske baad sidhe hath ko sir ke niche rakhna hai. aur ulte hath ko pet par rakhna hai. fir ulte hath ki tarf ko uthna hai.

Ab apko ulte hath ko sir ke niche rakhna hai. aur sidhe hath ko pet par rakhna hai. uske bad sidhe hath ki taraf ko uthna hai. Ap dono hatho ko sir ke niche rakh kar bhi ye exercise kar sakte hain.

Kitne Situps Lagaye?

Sit ups aap daily 50 bar kare. apni capacity ke hisab se kare. kyuki apko agle din bhi exercise karni hai. dhire dhire shuruat kare. fir apko adat padh jaygi.

]jab aap puri tarah sahi position me aajaye to daily 21 din tak 50 baar yahi sit up lagaye aur 50 ke 3 set lagaye yani apko yah 150 baar karna hai. isse aapke pet se six pack ka shape apko ek week me nazar aane lagega. aur 21 din baad apke six pack dikhne lagenge.

Step: 2 Leg Lifting Kare

Building Ab Muscles

Image Credit WIkiHow

Is position me apko farsh par sidha letene ki zarurat hoti hai farsh par sidha let jaye aur apne hath pairo ko sidha rakhe. fir dono pairo ko ek sath upar uthaye. aise hi kam se kam 100 baar 21 din tak rozana kare aur is prikriya ko 3 baar me kare. yani ek bar me 30 ya 40 baar kare. isse apke pet ka nichla hissa abs me badalne lagta hai. aur aap muscular six pack pane mekamyab ho jate hain.

Step: 3 Jackknife sit ups Lagaye

Jackknife sit ups

Picture me dikhai gai position ke hisab se sidhe let jaye. Hath, Pair aur kamar bilkul sidhi rakhe. uske baad dhire dhire picture me according exercise kare. aapko apne hatho se apne pair ke angutho ko hawa me chhuna hai. Koshish kare ki aap apne ghutne ke upari hisse ko hotho se touch kar paaye. fir dhire dhire wapas usi position me aa jaye. isi tarah Jackknife sit ups lagate hain.

Step : 4 Butt-ups Ke Sets Lagaye

butt ups kaise lagaye

Butt Ups lagane ke liye aapko 1st wali position me aana hai. kohni se kalai tak aur apne pairo ke angutho ke bal letna hai. apki body ka baki hissa upar hona chahiye jaise picture me dikhaya gaya hai. uske baad aap 2nd picture ki position le. fir isi tarah se exercise kare.

Plank

planks

Is exercise ko dekhne se lagta hain ki yeh exercise kafi asan hain. lekin jab aap is exercise ko karenge tabhi aapko pata chalega ki yeh exercise real main asan hain ya mushkil hain.

Is exercise ko karne ke liye aap push up ke position par zamin par let jaiye. jab aap zamin par lete ho. tab aapka pura wazan aapke dono hatho ke taluye aur aapke dono pairo ki ungliyo par hona chahiye. Ab aapko aur kuchh bhi nahi karna hain bas issi position par aapko 1 se 2 minute tak rahna hain. Is exercise ko bhi aapko 3 set tak karna hoga.

Cycling kare

Ye to normal exercise hai. iske liye apko bas cycle chalani hai. cycling karne se aapka pet jaldi kam hota hai. aur six pack abs banane me asani hoti hai. jaldi aap apni body par six pack abs dekh paynge.

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cycling se aapke pair aur pet dono fit ho jaynge. rozana 4 km cycling karne se aapki pet ki charbi kam ho jayegi aur charbi kam hone ke baad hi aap six pack abs bana sakte hain.

Pani Zyada Piye

zyada se zyada piye rozana apko kam se kam 4 litter pani piye pani piye se apke shareer se pasina bahar nikal jata hai aur apki body taro taza rahti hai aur aap ke andar exercise karne ki kshamta badh jati hai.

Tali Bhuni Chize Na Khaye

agar aap tali bhuni chize khate hain to aapka pet badh jata hai aur apko bahut mushkil hota hai ki aap kam time me six pack bana paye.

Nashta Karna Na Bhule

adhiktar log jaldbazi me nashta karna bhul jate hain ya kam time ki wajah se nashta nahi karte hain yadi aap apna wazan ghatana chahte hain to apko nashta zarur karna chhaiye. aur sari excersise sahi avastha me kare. aur fir aaap jaan chuke hain six pack pane ke liye apko exercise ke sath sath achi diet bhi lena bahut zaruri hai. ab aap jaan chuke hain 21 din me Six Pack Kaise Banaye.

Sabse Important Diet – Six Pack Kaise Banaye

six pack pane ke liye apko exercise ke sath sath achi diet bhi lena bahut zaruri hai.

  • Din me kamse kam 8 kele khaye. 4 subah aur 4 sham ko exercise se pahle le
  • 8 bowl eggs khaye
  • 250 gm bowl chicken khaye
  • subah uthkar 2 glass pani piye
  • daliya khaye
  • 8-10 soyabeen ki bari pani me bhigo kar phulakar khaye
  • tali bhuni chizo se bache.
  • Rozana niyamit exercise kare. zyada excercise apko nuksan pahucha sakti hai.
  • Heavy weight na uthaye
  • Normal weight uthar kar ek jagah se dusri jagah rakhe
  • puri nind le.
  • Aram bhi kare
  • kisi bhi baat se dimagi thakan na badhye

To ab aap pura 21 days ka course karke asani se six pack abs bana sakte hain

Think Possitive

6 Pack abs banane ko lekar har insan ke man me khyal ata hai. kuchh log sirf yah soch kar rah jate hain. wah six pack abs nahi bana sakte. yah apki negative soch hai. sabse pahle apni soch ko badlo.

Hamesha possitive socho. kyuki koi kaam insan se badh kar nahi hai. ye baat to apne suni hi hogi. koshish karne walo ki haar nahi hoti. six pack abs banana koi kathin kaam nahi hai. bas kaam ko karne ka tarika hona chahiye.

Agar aapko lagta hai. aap six pack abs bana sakte hain. apko bas six pack banane ke liye trainer ki zarurat hai. to yaha mai apko six pack banane ki puri jankri step by step dunga.

Six Pack Kaise Banaye Full Information In Hindi

Six Pack abs banane ke liye apko exercise to karni hoti hai. uske sath sath apne khaan paan par bhi dhyan dena hota hai. Jiska pet mota hai. usko apna pet kam karne ki zarurat hoti hai. aur jiska flat yani patla hai. to usko exercise ke sath achi diet lene ki zarurat hoti hai. aaiye jante hain six pack kaise banaye. six pack abs banane ka tarika step by step.

Six Pack Abs Banane Ke Tarike In Hindi – six pack बनाने के तरीके

six pack abs banane ke liye humara yeh janna bhi toh bahut zaruri hain. hum kaise and kin kin tariko ko apna kar apna 6 pack abs wala body bana sakte hain. aap puri post ko padhe. uske baad kuch hi mahino me musculr six pack abs paye.

Gyming Kare – Exercize

Six Pack abs banane ke liye apko gym join karne ki zarurat hoti hai. kyuki ghar par kaam ki wjaah se aap daily exercise ko chhod dete hain. jisse sari mehanat kharab ho jati hai.

Daily gym jaye. gym me six back abs ki exercise kare. aap chahe to ghar par hi six pack abs bana sakte hain. par uske liye aapko daily sari exercise karni hongi. Six Pack Kaise Banaye. six pack abs banane ke liye kon – kon si exercise kare.

Jackknife Sit ups

Is Exercise me apko sidhe letna hai. uske baad apne dono hatho ko dono pairo ke sath upar uthana hai. hawa me dono hatho se pairo ko kuch seconds ke liye pakde rahe. isse apke pet ke nichle hisse me abs taiyar hote hain. Is exercise ko karne se pet ke upar ke hisse par abs ka ubhar aata hai. aapko pet ke bal hi exercise karni hai. Jack Knife Sit ups lagana sabse asan six pack banane ka tarika hai.

Hanging Leg Rise

is exercise me apko rod ko pakad kar latakna hai. uske baad apne pairo ko bilkul sidha upar uthana hai. pairo ko upar utha kar kuch seconds ke liye upar hi rakhna hai.

Incline Knee Raise

Incline knee Raise Ki position me apko upar jaisa picture me diya gaya hai. waisi postion leni hai. uske baad kohni aur pet par load dena hai. is exercise se pet ke pich ke hisse ke abs bahar nikalte hain.

Inc line Bench Sit Ups

Is exercise ko karne ke liye apko ek bench ki zarurat hoti hain. six pack banane ke liye ye exercise bahut zaruri hai. kyuki is exercise se sare abs me look aata hai. apke ebs muscular dikhte hain.

Six Pack Abs Diet chart In Hindi

Six pack abs banane ke liye aapko ek diet chart banana hoga. jiske according hi aap chizo ko khaye. apne budget ke hisab se diet chart banaye. Agar aap noramly diet karna chahte hain. to is diet chart ko follow kare.

Six pack abs kaise banaye

Six Pack Abs Banane Ke Gharelu Tips

Ghar par six pack abs banane ke liye aapko 2 chizo ka khas taur se dhyan rakhna hai. ek to aapko daily exercise karni hogi. dusra aapko apne khane ko kam karna hoga. zyadatar ande khaye. Ubla hua chicken khaye. agar aapka pet bahar hai. to raat me khana khaye bina soye. isse aap asani se six pack abs bana payenge. kyuki ye ghar par hi sabse best six pack abs banane ka tarika hai.

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