Health & Fitness

30 Din Me Six Pack Abs Kaise Banaye 100% Guaranteed

Aajkal ke Jyadatar youth ko body building ka bahut shauk hota hai. Sabhi six pack banana chahte hain. Aaj hum apne is article me aap logo ko batayenge ki Six pack kaise banaye. Kuchh logon ko toh lagta hain ki woh log 6 pack abs banane ke layak hi nahi hain.

Six Pack Ads banana jyada mushkil kaam nahi hai koi bhi normal inshan asani se sirf kuch workout karke six kya 8 eight pack abs bhi bana sakte hain. Agar aap regular gym jyate ho to tab ye kaam bahut asaan ho jayega. Lekin agar aap gym nahi bhi jyate ho tab bhi aap apne ghar rahkar hi six pack abs bana sakte ho.

Agar aap kisi fitness trainer ki tarining lekar workout karoge to aur bhi better rahega. Kyuki trainer har workout ko acche se karna batayega. Kyuki bahut baar aisa hota jin chijo ke baare me hame knowladge nahi hoti hai. Unko hum galat tarike se karte hain jissey hame nuksaan bhi ho sakta hai.

Six Pack Abs Banane Ke Liye Jaruri Batein

Agar aap six pack abs banana chahte hain toh sabse pahle aap ke body ka mazbut hona bahut zaruri hain. Aap apne body ko mazbut banane ke liye exercise karna suru kar dijiye. Sirf exercise karke hi aap 6 pack abs wala body bana sakte hain. Lekin exercise karne ke bhi kuchh tarike hain. Hum apne is lekh ko jada lamba na karte hue aapko shortcut main hi bata dena chahte he ki 6 pack abs banane ke liye top exercise kya kya hain.

Agar sharir se thode mote ho ya apka weight bahut jyada hai. To sabse pahle apko apna wajan kam karna hoga. Kyuki aise aap chahe kitna bhi kuch kar lo apke six pack abs nahi ban payenge. Isliye apko chahiye ki sabse pahle aap apna wieght reduse kare.

Six pack abs banane ke liye humara yeh janna bhi toh bahut zaruri hain ki hum kaise and kin kin tariko ko apnakar apna 6 pack abs wala body bana sakte hain. Aur han ek baat aur har kaam me thoda time lagta hai. Isliye Agar aap six pack abs banana chahte ho to apko thod wait karna padega. Aur bataye tariko ko apnana hoga tabhi aap 30 days ke andar six pack abs pa sakte ho.

Six Pack Abs Kaise Banaye – Six Pack Banane Ke Upaye

Six pack abs pane ke liye jaruri exercise-

Six Pack Abs Workout Chart

1. Sit Ups Marna

Jameen par koi chatayi ya kapda bichakar uspe chit let jaye. Aur apne friend ya kisi ko bhi apne ghutno ko pakane ko kahe. Uske baad hatho ko sar par laga le. Iske baad sahi position lene ke baad, Apne sharir ko upar uthay. Hat mode hi rakhe, Upar uthne ke bad kuch seconds wese hi rahe, aur dhirese fir se piche jaye, let jaye jamin pe.

Isi tarah apko daily subah 3-3 set marne hain. Iske apka bilkul tight hone lagega. Aur dheere dheere apke abs dihnke lagenege.

2. Cycling  Exercise Kare

Abs ke liye ye exercise sabse best hai jameen par let kar pairo se cycling ki tarah exercise karni hai. Jaise hum cycle chalate hain thik usi tarah se apko bina cycle ke cycle chalana hai.

Jameen par koi kapda bichakar uspe sidhe let jaye. Uske baad hatho ki madad se apne sar upar uthaye. Ghutno ko pet se mila le. Uske baad pairo ko cycling ki tarah upar niche karna hai. Ek set me 12-15 repetation karna hai aur 3 set karna hai daily. Aisa karne se jaldh hi apko fark dikhega.

3. Hanging leg rise

Ye exercise ko karne ke liye apko thodi si jada mehnat karni padegi. Is exercise ko karne ke liye aap kisi cheej ko pakar kar latak jayen. Aap agar gym jate hain toh waha par apne dekha hoga ki wahan aisi kafi cheeze rahti hain jispar hum latak kar exercise kar sakte hain. Aap kisi cheej ko pakar kar latakne ke baat apne dono pairo ko dheere dheere karke aage ki or upar uthate jaiye. Takriban 90° ke level main aap apne pairo ko aage ki or upar utthaiye aur fir dheere dheere karke fir se aap pahle ki position par aa jaiye. Is exercise ko aap 3 set main kariye aur ek set main aap 10 se 15 baar is exercise ko kariye.

4. Vertical Leg Crunch

Ye exercise karna jyada mushkil nahi hai, Aap asani se kar sakte ho. Aur six pack ke liye ye faki sahayak hai, Ye exercise aise kare-

Sabse pahle pith ke baal let jaye pairo ko 90 digree par upar kare. Hatho ko apne sar ke niche laga le. Aur ab apne dono pairo se apne chest ko chune ki koshish kare. Is tarah apko 10-15 baar karna hai ek set me aur total 3 set marne hai. Lekin yaad rahe ye excersise sirf morning me hi karna hai.

5. Long Arm Crunch

Crunch exercise me se ye exercise sabse easy hai. Jo abs banane ke liye exercise ki jati hai unme se ye sabse asaan hai. Issey exercise se abs aur muscle banane bahut madam milti hai. Ye exercise apko morning me karni hai, Ye exercise aise kare-

Sabse pahle pith ke baal let jaye aur apne dono hatho ko asman ki taraf bilkul sidha utha le. Dono pairo ko ghutno se mod le aur jameen par tikaye rakhe. Hatho ko upar hi rakhte huye kandho ko zameen se upar uthane ka prayas kare. Aisa roz kare issey muscle tight hote hain. Aur abs dhere dhere banne lagte hain.

Other Important Exercise:

  • Jameen par leet kar dono pair jod le ab apne pairo ko dhere dhereupar uthaye aur sath hi pet kimuscles ko andar khinchte huekandho ko upar uthaye aur kuchder isi position mein saans roke, fir saans chodte hue pahle waliposition mein aa jaye.
  • Leet kar dono haatho ko side meinrakhe aur pairo ke panjo ko jode.Ab ghutno ko mod kar chaati tak laaye aur pet ki muscles ko andar karte hue kuhlo ko uthane ki koshish kare aur pairo ko upar bseedha khada kar de.
  • Jameen par leet kar pairo ko upar utha le aur dono haatho ko sir ke niche rakhe, pet ki muscles ko andar khinchte hue kandho ko uthaye aur itna uthaye ki aapki body mudkar aadhi gol ho jaaye, ab saans ko andar khinchte hue pahle wali position mein aa jaye.
  • Farsh par leet kar dono haatho ko sir ke piche le jaaye fir ghutno ko modte hue thoda upar uthaye, ab pahle daaye ghutne ko baayi kohni aur fir baye ghutne ko daayi kohni se touch karne ki koshish kare.
  • Aap kisi stool ya table par baith kar thoda peeche jhuke, aap chaho to stool ko haatho se pakad
    le aur ab ghutne mood kar upar laye aur kandho ko jhuka kar ghutno ki taraf laye.

6. Incline knee raise

Is exercise ko karne ke liye aapko ek incline bench ki zarurat padegi. Uss bench ke upar aap peeth aur kamar ke ball let jaiye aur apne hatho ko apne sar ke pichhe rakhiye. Aap jab bhi uss bench ke upar lete toh dhyan rakhiye ki bench ke upar wale hisse par aapka sar aur bench ke niche wale hisse par aapka pair ho. Jab aap bench par lete ho tab aap apne pair ko thoda sa upar uttha lijiye. Ab dheere dheere aap apne ghutno ko band kar lijiye aur ghutno ko apne chest se lagaiye yane ki apne ghutno se apne chest ko touch kariye. Aur fir dheere dheere aap pahle ki position par chale jaiye. Aap is exercise ko 3 set main kariye aur ek set main aap 15 se 20 baar tak is exercise ko kariye.

I hope ye bataye gaye tarike apke liye sahayak honge, aur six pack banane me apke liye helpful honge. I hope ab aap ako pata ho gaya hoga ki Six pack abs kaise banaye aur ghar par rahkar six pack abs banane ke tarike.

About the author

Haidar Raza khan

Hello My Name is Haidar Khan and I am the founder of OnlineHindiGuide Here on this blog I write about Blogging, SEO, Internet Tricks, Social Networking Site, Make Money Online And WordPress.

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