Body Building

How To Make Six Pack Abs At Home Without Equiqment

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How To Make Six Pack Abs At Home Without Equiqment

Ghar Par Six Pack Abs Kaise Banaya In 1 Week:

Namaste dosto, kya aap bhi six pack abs banana chahta hai , aur gym jana nahi chahte aur ghar par six pack abs banana hai par kaise banaye.

Aajkal ke time mein muscles banana ek style aur trend sa ho gaya hai .Gym experts ka kehna hai ki six pack abs banane 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.

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Important Tips For Six Pack Abs :

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

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

Stomach bones ko mazbut banate huye  aur saath hi apne wajan par control rakhna hi abs ka matlab hota hai.

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Six packs abs ke liye breakfast karna  bahut juru hai .

Body mein six pack abs banane ke liye subah uthna aur ek ghante turant bad hi apne breakfast le isse bhi aapki body mein 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 chahiye , sham ko 4 baje green tea ya coffee ke sath  kuch snack le lena

  • Rat ko 8 baje tak dinner kar lena chahiye . 9.30 tak phir thoda se half fulka  lena chahiya.

Thoda thoda khana se charbi nahi badti :

Aap agar six packs abs banane chahta hai toh aapke body mein high metabolism ka hona bahut jaruri hai.

  • Agar iske liye aap har ghante mein kuch na kuch khaya. aur kabhi bhi ek sath na khana tukdo mein hi khaye jisse aapki charbi nahi badhegi.

Apni diet mein kuch best food rakh jaise fish, milk, aur daal ko diet mein shamila kare, biscuit, cake jaise chizo se dur rahe .

Six pack abs ke liye 10 best exercise:-

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

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

Kyuki agar aap exercise daily nahi karte toh karne se pehla aapko body mein pain hoga and  aapke six pack abs jaldi nahi banage aur na hi koi result milgya.

  1. Cycling kare :

Six packs abs banane ke liye cycling karne se abs ko jaldi bane mein help karta hai .

  • Cycling karne se pet ki charbi kam hokar six pack jaise shape banane mein 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 jaise pedla chal rha ho aise movement kar.

  • Isko aapko ek  time mein 10 se 12 repetation kar aur iss 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 jaya 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  hi hogi ye koi bhari chiz apne legs par rakh do jisse aapka legs ek jagha se dusri jagha nahi jayega aur tight bhi rahenge.

Ab apne body ko ghutno ke kareeb laya aur wapis  le jaye. Ab upar fir niche jab aap aise kar rahe ho toh aapka jora 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.

Iss exercise mein aap hath jamin par pair jamin par aur aapka body hawa mein 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.

 

Iss exercise mein aapko jamin par let na hoga, aise positon mein 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 mein yadgar sabit hua hai. six pack bana mein se long arm church sabse aasan hai, iss abs aur mucles ko bana mein fayad hota hai.

  • Iske workout karne ka tarike aapko jamin pa sidhe let jana hai aur hatho ko sidhe karke sir ko upar ki aur uthya pair ko ghutna mei mod le aur pairo ke talva ko jamin par hi rakhe.

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

  1. Jack –knife sit-ups kare :

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

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

Maane 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 le la phir exercise ke liye istmala karye toh ball par crunch trend kar . iss abs srecth hogi aur body jazad lachila bana gya.

  • Ball par body back ke bal let jaye. Paro ko jamin par iss 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 banaye aur do-tin bara kar.

  1. Weight traning :

Weight lifting se aapko 6 pack abs banane mei bahut help milti hai aur ya ek six pack abs banaye 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. toh jaldi hi aapki charbi kam ho jayegi

  • Lagatar cardio workout karne se or rozana 4 din iss tarah ka workout karne se aapko abs banane mein bahut fayda hoga.

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

  1. Trunk rotation :

Trunk rotation karne ke liye 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

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