Six Pack Kaise Banaye – सिक्स पॅक कैसे बनाए – Body Building – Hindi Me Jankari


Six Pack Kaise Banaye – Body Building – In Hindi

Aaj hum apne is lekh main 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. Jab ki aisa bilkul bhi nahi hain agar koi insaan ek baar dil se thhan leta hain fir toh woh himalay bhi chadh jata hain fir yaha toh baat sirf 6 pack banane ki hi ho rahi hain. Aap logo ko bhi apne andar ayese hi josh bharne ki zarurat hain ek baar bhi agar aap logo ko yeh lage ki aap log 6 pack abs wala body nahi bana sakte hain toh uss khayal ko ussi waqt turant apne dimag se nikal dijiye kyuki dunia main aisa koi kaam nahi hain jo hum nahi kar sakte.

Aap logo ka bhi man toh zarur hi karta hoga ki aap logo ke paas bhi six pack abs wala body ho. Toh hum bhi aapko iss kshetra main thoda help karna chahte hain aur aapke six pack abs wale body ka thoda sa credit hum bhi lena chahte hain. Issi udyashya se hum aaj aapke paas kuchh ayese tricks lekar aaye hain jisko agar app log dhyan se padhenge aur follow karenge toh bahut jaldi aap log six pack abs banane main kamyab ho jayenge. Jab baat six pack abs ki ho hi rahi hain toh kyu na hum bhi yeh jan le ki ayese kaun kaun se tricks hain jisko apnane se six pack abs banana possible ho sakta hain.

Jaroori Baate

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 and logo ko apne se jealous fill kara sakte hain. Kuchh logo ko toh apne duble patle sarir ke karan hi life ke har ek mod par bahut si pareshanio ka samna karna padta hain. Jabki koi bhi insan agar sahi tariko ko follow kare toh woh 6 pack abs bana sakta hain and apne aap par garva kar sakta hain. Lekin ab sawal yeh hain ki woh kaun kaun se tarike hain jin tariko ko apnakar hum 6 pack abs banane main kamyab ho sakte hain. Toh bina ek bhi pal barbad kiye aaiye jan lete hain ki kin kin tariko ko apnakar hum 6 pack abs bana sakte hain aur apne life ko shan se ji sakte hain and enjoy kar sakte hain.

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.

Gym jaye

Agar aap apna six pack abs wala body pana chahte hain toh aap logo ko aaj se hi gym join kar lena chahiye aur gym jana suru kar dena chahiye. Gym main bahut sare trainers hote hain. Toh agar aap gym jayenge toh un logo se aap instruction le sakte hain aur un logo ke instructions ke hisaab se aap exercise kar sakte hain aur apne body ko six pack wala look de sakte hain.

Sit ups marna

Six Pack Kaise Banaye - SitUps

Sit Ups Position in Hindi

Jamin par so jaye, Ghutne Uthaye, Hat mod le. Kisi se aapke Ghutne pakdne ke liye kahiye.

Barabar position lene ke bad, 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. Hat mode hi rakhe.

Is exercise se aapke abs ke muscles strong banege. Aur unka achha shape banata jayega. Ek hapte ke andar aapko result dikhne lagega.

jackknife Situps

jackknife Situps

Jackknife Hindi Me

Ise Jackknife Situps kehte he, ye exercise six-pack abs banane me bahut help karti he.

Jamin par let jaye, hat sidhe, pair bhi sidhe. Abhi ek sath hath aur pair upar uthane he. Pura sharir upar uthaiye, kuch second hold karke rakhiye, aur firse niche jamin par let jaye.

Butt Ups

But Ups

But-Ups Hindi Me

Is exercise me aap hath jamin par pair jamin par, aapka baki sharir hawa me sidha. Abhi aapko apni kamar upar kijiye. Thodi der waise hi position me rahiye. Bad me firse original position par aa jaiye.

Roj Cycling kijiye

Six Pack Kaise Banaye - Cycling

Cycling is best exercise

Cycling sehat ke liye bohot acchi hoti he. Agar aapko six pack banae he to aapko aapke sharir par se fats kam karne hoge, isliye roj 1 ghanta cycling karni jaruri he. Aap niche diye gaye tips ko apnakar bhi six-pack abs bana sakte he.

Crunch

Is exercise ko karna bahut jada mushkil nahi hain aur har koi is exercise ko kar sakta hain. Is exercise ko karne ke liye aap peeth he ball jamin par let jaiye aur ghutno ko mor lijiye. Ab aap apne dono hath ko apne sar ke pichhe rakh lijiye. Ab aap dono hath ke sahare apne sar ko upar utthaiye aur fir dheere dheere pahle ke position par aa jaiye. Aap is exercise ko 3 set kariye aur aur ek set main 15 se 20 baar aap is exercise ko kariye. Aap agar apna six pack abs wala body banana chahte hain toh yeh exercise aapke liye kafi faydemand and zaruri hain.

Hanging leg rise

Aapko is exercise ko karne ke liye thodi si jada mehnat karti hogi. Is exercise ko karne ke liye aap kisi cheez ko pakar kar latak jaiye. Aap agar gym jate hain toh waha par ayisi cheeze rahti hain jispar hum latak kar exercise kar sakte hain. Aap kisi cheez ko pakar 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.

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.

Incline bench sit – ups

Is exercise ko karne ke liye bhi aapko ek incline bench ki zarurat paregi. Aap uss incline bench ke upar peeth ke ball let jaiye. Lekin is bar bench ke upar wale side main aapka pair hona chahiye aur bench ke niche wale side par aapka sar hona chahiye. Aap apne pairo ko incline bench main jo pair ko fansane wala hissa hain uss main fansa le. Ab dheere dheere aap apne sar ko pura upar uttha lijiye aur bilkul wese hi position main chale jaiye jis tarah se hum jamin par baithate hain. Aap is tarah se karte samay apne pairo ko acche se fansakar rakhiye taki aap bench par se fisalkar niche na gir jaye. Is exercise ko bhi aapko 3 set main karna hoga aur ek set main aapko 10 se 15 baar karna hoga. Aap agar gym jate hain toh waha ka trainer hi yeh tai kar dega ki aapko shuruat main kitna set karna hain aur ek 1 set main kitni baar karna hain. Lekin agar aap apne aap hi exercise kar rahe hain toh aap 3 set kariye aur apni body ki kshamta ke hisab se 10, 12 ya 15 baar ek set main kariye. Aap pahle pahle thoda kam baar bhi karenge toh koi problem nahi hain dheere dheere aap apna exercise karne ka matra badha sakte hain.

Plank

Aapne agar inn 4 exercise ko successfully complete kar liya hain toh ab aapko ek last exercise karne ki zarurat hain jiska naam hain plank. Wese toh is exercise ko dekhne se lagta hain ki yeh exercise kafi asan hain lekin jab aap is exercise ko karenge tabhi aapko pata chalega ki yeh exercise real main asan hain ya mushkil hain. Is exercise ko karne ke liye aap push up ke position par jamin par let jaiye. Yaad rakhiye jab aap jamin par lete ho tab aapka pura wajan aapke dono hatho ke taluye and aapke dono pairo ki ungliyo par hona chahiye. Ab aapko aur kuchh bhi nahi karna hain bas issi position par aapko 5 se 10 minute tak rahna hain. Is exercise ko bhi aapko 3 set tak karna hoga.

Khuch Nuskhe

Oily khane se dur rahe – Oily khana khane se humare body main charbi ki matra jada rahta hain aur jiske wajah se humara pet nikal aata hain aur humara wajan bhi kafi badh jata hain jiske wajah se hum motte dikhne lagte hain. Aap log agar apna six pack abs wala body banana chahte hain toh aap log aaj se hi balki abhi se hi jada oily khane ka sewan kam kar dijiye aur ho sake oily khane ka sewan ekdam band kar dijiye. Ayesa karne se aapko kafi fayeda hoga aur bahut zaldi apna six pack abs banane main kamyab ho jayenge.

Humesha mehnat kare – Ham jitna jada mehnat karte hain humara body utna hi active aur swasta rahta hain. Isiliye aap log jitna jada ho sake utna hi apne aap ko kaam main vyast rakhe. Aap kabhi bhi mushkil kaam se dare nahi aur jo bhi task aapko mile uss kaam ko pure josh aur imandari ke sath kariye. Aap jitna jada apne aapko mehnat wale kaam main vyast rakhenge utna hi zaldi aap log apna 6 pack abs wala body banane main kamyab ho jayenge.

Upar diye gaye lekh ko padhkar humne jana kin kin tariko ko apnane se hum six pack abs bana sakte hain. Yeh tarike na toh jada mushkil hain aur na hi kharchila hain. Ummid karte he ki aap logo ko aaj ke is lekh ko padhkar acche se aur asani se samajh main aa gaya hoga ki kaise hum six pack abs bana sakte hain. 6 pack abs banana koi muskil baat bilkul bhi nahi hain bas chahiye thodi si himmat and thodi si koshish. Toh bas ek baar in tricks ko follow kijiye aur dekhiye aapko kaise hasil hota hain 6 pack abs. Toh please ek baar humare is lekh par trust karke dekhiye am really very sure ki aap ek baar in tariko ko apnane ke baad apne is nirnay par zarur proud feel karenge.

Fitness Tips In Hindi

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