How To Make Six Pack Abs At Home Without Equiqment

Ghar Par Six Pack Abs Kaise Banaya In 1 Week:

Namasta dosts, kya aap bhi six pack abs banan chahta hai , aur gym jana nahi chahta aur ghar par six pack abs banaya hai par kasie banaya.

Aajkal ke time mei muscles banana ek style aur trend sa ho gaya hai .Gym experts ka kehna hai ki six pack abs banae ke liye aapko apni lower back ko strong karna hoga jiske liye aapko bodybuilding, workout, yoga , exercise,aur aapna diet par dhyaan dena jaruri hai.

Important Tips For Six Pack Abs :

body building

Motapa (pet) kam kare : Six ho ya eight pack abs sabse phela starting mei aapko apne motape ko kam karne se suru karni hogi.

  • Agar apka weght jyada hai to use kam karna hi hoga.

Stomach bones ko mazbut banate huye ise bahar na nikalne dena aur saath hi apne vajan par control rakhna hi abs ka matlab hota hai.

Six packs abs ke liye breakfast karna  bahut juru hai .

Body mei six pack abs banana ke liye subah uthna ek ghante turant bad hi apne breakfast le isse bhi aapki body mei metabolism bana rehta hai

  • Subha 8bj hi breakfast kar lena chaiye 11 baje kuch snacks ka time hota hai.

Dophar 1 baje tak lunch kar lena chaiye , sham ko 4 baje green tea ya coffee ke sath  kuch snack le lana

  • Rat ko 8 baje tak dinner kar lena chahiye . 9.30 tak phir thoda se halk fulka kuch lana chaiya.

Thoda thoda khana se charbi nahi badti :

Aap agar six packs abs banana chahta hai toa aapke body mei high metabolism ka hona bahut jaruri hai.

  • Agar iske liye aap har ghanta mei kuch na kuch khaya.kabhi bhi ek sath na khana tukdo mei khaye jis se aapki charbi nahi badegi .

Apni diet mei kuch best diet rakh jasie fish, milk, aur daal ko diet mei shamila kar, biscuit, cake aur raise chizo se parhza kare.

Six pack abs ke liye 10 best exercise:-

Aapko six ya eight packs abs banana ke liye bahut sari exercise hai jo aapki puri help karenge.

  • Ek baat ka dhyan rakhe ki aap job hi exercise kar rahe ho vo regular kare.

Kyuki agar aap exercise daily nahi karna se pehal aapko body mei pain hoga and second ke aapka six pack abs jaldi nahi banaya gya aur nahi koie result milgya.

  1. Cycling kare :

Six packs abs banana ke liye cycling karna se abs ko jaldi bana mei help karta hai .

  • Cycling karne se pet ki charbi kam hokar six pack ka shape banae mei help hoti hai.

Jamin par letkar kar hatho ki help se aapne head ko upar uthaya , guhtano ko aapni chest se lagaya aur paro se cycling kar pedla chal rha ho aise movement kar.

  • Isko aapko ek  time mei 10 se 12 repetation kar aur isa exercise ke 3 set karna hai

2.  Sit ups exercise kare :

Abs banana ke liye ye exercise ko sabse best mana gaya hai. sit ups karne se aapke pairo ke muscles bhi strong hota hai.

  • Sabse pehla jamin par let jayie aur apne legs ko ek dum straight kar le niche ki taraf .

uske baad apne hatho ko sir (forhead) par rhka aur aur ghutno ko upar kar le.

  • Legs ko ek jagah par rakhne ke liye aapko kisi ki help leni hogi ya koi bhari chiz apne legs par rakh do jisse aapka legs ek jagha se dusri jagha nahi jaygya aur tight bhi rahenge.

Ab apne body ko ghutno ke kareeb laya aur wapis ke le jaye. Ab upar fir niche jab aap aise kar rahe ho toa aapka jor aapke pet par hona chahiye tabhi aapko benefits milgya.

  1. Butt ups :

Jamin par let jaye. Hatho sidhe, pairo bhi sidhe. Abhi ek sath hath aur para upar uthane he pura body ko upar uthaiy.

  • Kuch second ke liye hold karke rakhiye aur fir se niche jamin par let jaye pet ke bal.

Ise exercise mei aap hath jamin par pair jamin par aur aapka body hawa mei sidhe abhi aapko apni karmar upar kijiye.

  • Thodi der waise hi position me rahiye. Bad me fir se original position par aa jaye.
  1. Legs ko up and down kare.

 

Ise exercise mei aapko jamin par let na hoga aise positon mei legs ek dum sidhi honi chahiye ab apni legs ko sidha upar uthaye.

  • Dhyan rakhe ki legs bend na hoye. Legs ko tab tak uthaye jab tak 90 degree pa na aajaye

Uske baad legs ko niche ki taraf kare dhyan rakhe ki jamin par touch na hoye aise continye karte rahe jab tak aap thak nahi jate.

  1. Long arm church kare :

Long arm crunch bhi six pack ke banae mei yadgar sabit hua hai. six pack bana mei se long arm church sabse aasan hai, isse abs aur mucles ko bana mei fayad hota hai.

  • Iska workout karna ka tarika aapko jamin pa sidhe let jana hai aur hatho ko sidhe karka sir ko upar ki aur uthya par ko ghutna mei moda la aur paro ke talva ko jamin par hi rakh.

Ab dono hatho ko sidhe rakhta hua kandho ke hissa ko jamin ke upar uthna ki khosis karni hai.

  1. Jack –knife sit-ups kare :

Ise exercise ko bhi hum ek perfect six pack abs exercise hai.

  • Ise karna ke liye aapko straight jamin par letna hoga ab apne sir aur ghutno ko ek sath uthaye aur tab tak uthaye jab ak aapka sir ghutne ko na chuye. Fir uske baad normal position me aajaye.

Mana ki ye exercise bahut muskil hai aur sahi tarika se karna bahut jaruri hai. hum aapko yahi salah denge ki kisi expert ke sath hi ye exercise kare.

  1. Ball crunch :

Aap exercise ball market se la la phir exercise ke liye istmala karya toa ball par crunch tred kar . isse abs srecth hogi aur body jazad lachila bana gya.

  • Ball par body back ke bal let jaye. Paro ko jamin par ise tarh rakha ki body ka balance bana raha. Dono hatho ko crunch karke sir ke piche banda la.

Ab body ka upari hissa uthaya jisse abs sikuda aur ball par let jisse abs ko srecth ho. 12 se 16 bar iska ek set banaya aur do-tin bara kar.

  1. Weight traning :

Weight lifting se aapko 6 paxk abs banae mei bahut help milti hai aur ya ek six pack abs banaya ke liye best exercise hai. aap isko ghar par bhi kar sakte hai.

  • Sath mei slim body bhi milit hai

Weight lifting ke effects se aap pani muscles ko aur bhi majbut bana sakte hai.

  1. Cardio workout :

Agar aap daily rup se cycling, swimming running ya fir dancing karte hai. to jaldi hi aapki charbi kum ho jayegi

  • Lagatar cardio workout karne se or rozana 4 din ise tarah ka workout karna se aapko abs banana mei bahut fayda hoga.

Aap chahe to rountine card bhi bana sakte jis aap daily rountin ho jaygya aur aapko kuch muskil bhi hogi to exercise karte time par body mei pain bhi nahi hoga .

  1. Trunk rotation :

Trunk rotation karna ke liye aao breath kar dumbles ya medicine bell ka istemal kar sakte hai.

  • Sabse pehla jamin par bethi jaye aur apne pair ko fold kare.

Dheera dheera apni chest par jor lagaye aur fir apni kohniyo ko mode. Is prakiya ko 5 se 6 baar kijiye.

Eight pack abs workout exercise tips :

8 packs abs banana ka ye workout muscle mazbuat karta hai. ye exercise kamar ki strength ke liye bhi achi hai.

  • Pet ka bal jamin par let jaye aur apne sir ko jamin se chune de.

Ab sharer ke upar hisse ka bhag kohni par dete hue kohni ko jamin se tikaye

  • Pairo ko panjo par tikaye. Ab apne pet aur jaangho ko upar ki aur uthane ki koshish kare

30 seconds isi position mein rahe aur fir normal position mein aa jaye. Is workout ke 3 set kare.

Final words:

So friends upar diye gaye tips ko  padhe kar jana ki hum kin kin exercise se aapne hum six pack abs bana sakte hain yeh tarike na toh jada mushkil hain aur na hi expensive hai .

aapke yaha artical kasie laga humko comment karka juri bataye aur agar koie bhi query ho toa comment ke madhyam se humse pucha sakte hai .

Ghar par six pack abs kasie banaya ise artical ko jitna ho sake utna aapna friends ke sath aur  social media jase facebook ,twitter, google aur whatsapp, par share kare jis baki logo ki help ho sake

Body building ke artical must read :

How to build chest in 1 week 

Body Building kasie kare ,ghar bathie exercise kare

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