How To Get Six Pack Abs With Yoga At Home In Hindi/ 6 पैक एब्स कैसे पायें

How To Get Six Pack Abs With Yoga At Home In Hindi/ 6 पैक एब्स कैसे पायें
How To Get Six Pack Abs With Yoga At Home In Hindi/ 6 पैक एब्स कैसे पायें

Ek achchi body banana bhla kaun na chahega. Apne pasand ke bollywood actre jaisi figure sabko chahiye.  Aajkal ke teenagers ko six pack abs wale boys hi attract karte hain. Aur iske liye wo kuch bhi karne ko tyar rahte hain.

Kya aap jante hain ki ye six pack abs akhir hai kya? Iska matlab hai ki aap apne pait ko bahar na nikalne den. Balki pait ki muscles ko solid karen. Apna weight balance karen. Apne motape ko control karne ka 1st step uthao.

 

How To Get Six Pack Abs With Yoga At Home In Hindi/ 6 पैक एब्स कैसे पायें

Khas tips:

  1. Apko iske liye kai ghante gym jane ki jarurat nahi hai.
  2. Aap bas apni diet me thoda sa change lana hoga.
  3. Apko niche bataye kuch khas aasan karne honge.
  4. Apne aapko full positive rakhna hoga.
  5. Khud ki  body ke hisab se apko apna figure banane ka dream karna hoga.
  6. Har kisi ki body ka alg naap-taul hota hai.
  7. Sit ups aur crunches se banti hai abs.
  8. Apne daily routine me leg-lift ko jarur shamil karen.
  9. Apne bhojan me sugar products aur junk food se hamesha dur rahen.

Aap apne daily routine me kuch change start kijiye. Apne liye roj kuch waqt nikaliye.

Waise to cardio workout bhi bahut jaldi apke fat ko reduce karta hai. Iske liye cycling, skipping rope, dancing, swimming aur running etc. Aap week me kam se kam 4 days jarur exercise karen.

Abs banane ke liye apki body me metabolism high hona chahiye. Aur iske liye aapko apni diet ko ek sahi tareke me karna hoga. Aap thodi-thodi der me kuch na kuch jarur khayen. Ek saath jo log jyada quantity me kha lete hain unka fat jyada badh jata hai.

Aap apni diet me milk, fish aur daal etc ko shamil karen. Aap biscuit, cake, sweets, fried food se bachen. Apne food me wheat, green vegetables, aur fruit ko shamil karen.

Sabse khas baat apna breakfast kabhi miss na karen. Rojana morning me breakfast karne se metabolism badhta hai. Subah 8 bje nashta kar len, 11 baje snacks len, 1 baje din ka khana, sham 4 baje tea, milk aur biscuit, eve me halka dinner jarur kar len.

Abs banane ke liye weight traning karna bhi faydemand hai. Ye exercise apki muscles ko solid aur lachili banati hai. Isse apko fit body milti hai. 

To doston, ab tension ko dur kijiye aur gym jane ki jarurat bhi nahi. Aaj ka teenager bahut sa waqt gym me barbad bhi karta hai, ek khasi rakam bhi kharch karta hai. Lekin fir bhi use apni pasand ka figure nahi mil pata.

Ap apne ghar baithe hi six pack abs paa sakenge. Iske liye aap nimn tips follow karen-

1.Crunches se banayen Six pack abs

  • Crunches ek khas workout hai. Isse apke pait ke niche ki muscles ko sahi shape milegi.
  • Is exercise ko karne ke liye hard surface ya niche jameen par let jayen.
  • Apni saans ko andar ki aur khinchen.
  • Apne ghutnon ko mod len. Apne haathon ko sar ke piche le jayen.
  • Fir apne ghutnon ko apne chati se milane ki try karen.
  • Aisa karte waqt apki spine bilkul sidhi rahni chahiye.
  • Starting me ho sakta hai apki spine kuch mudi ho.
  • Lekin apko tension ki koi baat nahi. 
  • Kuch din ke gap ke baad apki spine sidhi rahane lagegi.
  • Aisa karne se aapke pait ki muscles solid hongi.

2.Leg Lift Karen Aur Six Pack Abs Banayen-

  • Sabse pahale jameen par seedhe lait jayen.
  • Ab apni right leg ko upar ki aur karen.
  • Dhyan rahe ki aapki leg aur ghutna mude nahi.
  • Apke haath jameen se touch rahane chahiye.
  • 90 degree angle banne tak aap apni leg ko upar hi rakhen.
  • Fir slowly apne leg ko neeche le aayen.
  • Isi tarah aap apni dusri leg ko bhi isi position me karen.

3.Sit Ups Karen Aur Fit Rahen-

  • Jameen par rest ki pose me lait jayen.
  • Sit-ups karne ke liye apne dono haathon ko sar ke piche le jayen.
  • Ab apne ghutnon ko mod len.
  • Apne pairon ke panjo ko jameen par toka len.
  • Apni body ko kamar tak upar utha len.
  • Is position me aap apni saans ko pahle andar len fir bahar nikalen.
  • Is tarah aap har sit-up me isi tarah karen.
  • Aur saans leave karne ke baad rest ki position me aa jayen.

4. Diet par khas dhyan den Six pack abs banayen-

  • Six pack abs ke liye exercise ke saath hi diet par bhi dhyan den.
  • Breakfast ko kabhi bhi miss na karen.
  • Fat kam karne ke liye junk food aur sugar se dur rahen.
  • Morning me uthne par gungune pani me lemon juice milakar piyen.
  • Morning walk aur excercise ke baad healthy breakfast jarur karen.
  • Soft drinks ko khud se dur rakhen. Ye sirf kuch time ke liye apko energy dete hain.
  • Jyada se jyada pani piyen. Isse apki body hydrate hogi.
  • Hamesha chote-chote meals len. Jaise bhune chane, dry fruits.
  • Ye healthy hone ke saath hi apki bhookh bhi mitayenge.

To dekha apne kitna asaan hai six pack abs banana. Kahin jane ki koimjarurat nahi. Upar bataye gaye tips par dhyan den. Isse aap bhi fit body paa sakenge.

 

 

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