Six Pack Abs Kaise Banaye – सिक्स पैक कैसे बनाए
Six pack abs kaise banaye -Sundar dikhne ki chahat striyon ka neserghikgun hai. Kintu ab smart/aakarshak dikhne ke liye purush bhi piche nahi hai. Aajkal ke jyadatar yuvao ka sapna hota hai ek sudol aur sundar sharir. Yuvao ki apni prarnaaye hai. Koi apne pasandida actor ke jaise body chahta hai aur koi aapne sharir ko fit rakhne ke liye. Handsome dihkne ki chahat yuvayon ko gymnasium ki aur khich leti hai aur ab filmy hero ke pardhasan ke bad six pack abs ka fashion ek vishesh aakarshan hai. Toh chaliye jante hai six pack abs kaise banaye.
Akhir six pack abs ko kaise prapth kiya ja sakta hai. Yeah ek kathin vayayam vah diet niyentran ki prakriya hai. Lagataar lagan (Motivation) aur mehnat ke dawara 4 se 6 mahine me six pack abs ko prapth kiya ja sakta hai. Six pack abs ke liye jaruri hai khi sharir ki anavshayak vasa (charbi,fats) kaam ki jaye tatha (Abdomen) ki manspeshiyo ko avashayak shakti di jaye.
Kahna asan hai, karna kathin parantu asambhav nahi. Jo chahiye vah hai iccha shakti, dheeraj, samay aur ekagrata aur aap sabhi six pack abs ke dhani ho sakte hai. Joh sabhi ke liye aakarshan aur gaurav ka vishay ho sakta hai. Toh chaliye jante hai kaise mehnat ke dwara pet ki manspeshiyon ko takatvar banaya ja sakta hai:-
1. Sit-ups Kare: –
Farsh/dari per latker pairo kho ghutno se modkar, panje farsh par rakhe. Hatho ko seer ke piche ya sine par rakhe aur kandho se sharir ka upari hissa kamar ke sath utakar ghutno tak lane ka paryas kare. Es prakar pet ki masnpeshiya apni puri shakthi se karya karegi aur unme shakti ka sanchar hoga. Pratyek sit-ups ko sans andar lethe hue prarambh kare aur sans chodte hue vishram ki purv avashta tak jhana chaiye. Acche se practice ho jane par sit-ups ke liye sine par bhari ball yah anya wajan rakh kar bhi sit-ups kiya ja saktha hai.
2. Leg Lift – Paad-Uttanasan: –
Farsh par lete rahkar, pair sidhe vah hath, sharir ke dono aur rakhe. Pairon ko ek sath sidha uthakar ghutno kon modhe bina 90 degree ka kon banate hue pairo ko ekdam siddha upar laye, 6 se 10 second tak hold kere, vishram ki purv avastha me vapash loutte. 10-12 baar pratidin kerne se pairo ki masnpeshiyon ke sath pait ke nichale hishe ko avashyak shakti pradhan karta hai.
Yaad rakhiye en vyayam ke dwara aap pait ki masnpeshiyon ko shakthi pradhan kar rahe hai. Isliye, sharir ke anye masnpeshiyo ke liye cardio-vyayam jaise aerobics vyayam jaise cycling, tairaki, paidal chalna, daudhna, dance, racket sports aadi karna avashyak hai takhi apki fitness baani rahe. Sharir me jama atirikt anavashayak charbi ko jalana aur santulit bhojan ka dhyan rakha jana bhi six pack abs ke liye jaruri hai.
3. Cycling Kare: –
Charbi ko kam karne ke liye cycling bhi ek best tarika hai. Pait ki charbi ko cycling bahut jaldi hi kam karta hai. Pait ki charbi ek baari kam ho jaye to abs bhi apne aap ban hi jayenge.
4. Crunches Exercise Kare: –
Crunches bhi apne aap me bahut hi asardaar exercise hai. Crunches bhi sit ups exercise ki tarah hi hai. Sit-ups exercise ki tarah apni body ko tyar kar le. Apne hatho ko sine ki taraf rakhe. Ab aap apne kandho ko upar uhtana hai ghutno ki taraf. Dhyan deni wali baat ye hai ki iss exercise me apne peeth ko jamin se nahi uthana chahiye kyon ki isse peeth me dard ho sakta hai. Es exercise ko karte samye aapka bhaar aapke abs par hin padhna chahiye matlab aapke pait par.
5. Jack-Knife Sit-Ups Kare: –
Jack-knife Sit-Ups bhi ek perfect six pack abs exercise kah sakte hai. Es exercise ko karne ke liye aapko jamin par straight letna hoga. Ab apne seer aur ghutno ko ek sath uthaye jab tak seer ghutne ko na chuye. Eske baad aap normal position me aajaye. Yeh exercise thoda muskhil hai per sahi tarike se karna bahut jaruri hai. Es exercise ko karte samaye kisi expert ke sath hi ye exercise kare.
6. Butt Ups Exercise Kare: –
Six pack abs banane me yah ek easy aur faydemand exercise hai. Pushups ki starting ki tarah hi ise start karna chahiye. Kohni ko jamin par rakh le aur hath ek dum straight ker le. Ab apne hips ko upar ki taraf dhire dhire utha le. Ab hips ko dheere se niche kar le fir upar kare. Aapke pait par eska asar hona chahiye tabhi aap abs bana sakte ho aur eska faydha hoga.
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