Aajkal har ladka yahi chahta hai ki uske 6 pack abs ho jaise filmi actors ke hote hai, to aaiye jante hai 6 pack abs banane ke kuchh aasan nuskhe. Aur adhik jankari ke liye click kare: http://hrelate.com/6-pack-abs/

1. Ab Paiye 6 Pack Abs Kuch Assan Tariko Se
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2. 6 Pack Abs
• Motapa Kam Kare
• 6 pack abs banane ke liye sabse paheli shuruat aapko apne
motape ko kum karne se karni hogi. Agar apka wajan jyada
hai to use kam karna hi hoga.
• Pet ki maspeshiyo ko majbut banate huye ise bahar na
nikalne dena or saath hi apne vajan par control rakhna hi 6
pack abs ka matlab hota hai.
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3. Chote Aahar Lene se Charbi Nahi Badti
• Agar aap abs banana chate hai to aapke sharir me high
metabolism ka hona bahut jaruri hai.
• Aur iske liye aap har thodi thodi der me kuch khaye. Kabhi
bhi ek sath na khaye tukdo me khaye jis se aapki charbi nahi
badegi.
• Apni khane ki diet me kuch mukhya padhart jese machli,
dudh or dale shamil kare, biscuit, cake or is tarah ki anya
cheezo se parhez kare.
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4. Breakfast Karna na Bhule
• 6 Pack abs banana ke liye tukdo me to khana hi chaiye
saath hi aap subah ka breakfast karna na bhule. Subah
uthne ke ek ghante turant bad hi apna breakfast le isse bhi
aapki body me metabolism bana rehta hai.
• Vese to bhojan ko apne nirdharit samay se hi lena chaiye
jese ki subah 8 baje hi breakfast karlena chaiye, 11 baje
snacks ka tme hota hai, dophar 1 baje tak lunch kar lena
chaiye, sham ko 4 baje chai, rat ko 7 baje tak dinner or rat
me 9 baje tak fir se halka fulka kuch kha lena chaiye.
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5. Cardio Workout se Kare Apni Carbi ko Kum
• Agar aap niyamit roop se cycling, swimming, running ya fir
dancing karte hai, to jald hi aapki charbi kum ho jayegi.
• Lagatar cardio workout karne se or saptah me 4 din isi tarah
ka workout karne se aapko 6 pack abs banana me bahut
fayda hoga.
• Aap chahe to gym bhi join kar sakte hai isse yeh aapka daiy
routine ho jayga or agar aapko kuch mushkil bhi hogi to
exercise karte time trainers se madad bhi mil jayegi.
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6. Weight Training banaye Aapke Muscles ko Majbut
• Weight training ya weight lifting se aapko 6 pack abs banane
me madad milti hai o
• Saath hi patli kaya milti hai. Weight lifting ke dwara Aap
apni muscles ko aur bhi majbut bana sakte hai.
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7. Crunches
• Pet ke niche ki maspeshiyo ko sahi tarah se majbut banana
ke liye aap crunches kar sakte hai. Aaiye padte hai crunches
ko kese kara jata hai.
• Apne ghutno ko modkar bethe or fir zameen par let jaye.
Apne dono hatho ko piche ki aur le jaye or sar par rakhe. Ab
apne sharir ko apne ghutno se milane ki koshish kare. Is
exercise ko karne ka tarika thoda dheema hona chaiye.
Crunches karne se pet ke upar ki maspeshiya or bhi majbut
banti hai.
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8. Jack Knife
• Jack knife karne ke liye sabse pahle aap zameen par ek
chatai bichaye fir apni bhujao ko felaiye aur sar ke upar le
jaye.
• Kuch iss tarah hi apni bhujao ko fir se niche le aaye aur apne
pairo ko upar tak uthaye jab tak ki aapki adiya aapke
fingertips ko touch nahi kar leti hai. Yeh exercise ko 5- 10
bar tak doharaye.
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