Six Pack Abs Kaise Banaye: 6 Aasan Tarike Hindi Mein

Six Pack Abs Kaise Banaye: 6 Aasan Tarike Hindi Mein

Six Pack Abs Kaise Banaye: Aajkal log six pack or eight pack abs ke diwane hai. Log apne badhte hua pet ko kam karke 6 pack body paana chahte 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, vyayam aur apne khaan paan par dhyaan dena jaruri hai.

6 Pack Abs banana jada mushkil nahi hai bas aapko kisi gym ya fitness center mein kisi body building trainer ya expert ki dekh rekh mein regular workout karna hoga aur ek diet plan ko follow karna hoga. Is lekh mein hum janenge gym aur ghar par six pack body banane ke tarike.

Six Pack Abs Kaise Banaye, Eight Pack Abs Banane ke Tarike

 

Six Pack Abs Kaise Banaye : BodyBuilding Tips in Hindi

 

1. Cycling

Abs banane ke liye sabse asardar aur aasan exercise hai cycling. Bed par leet kar pairo se cycling ki movement kare.

  • Jameen par kamar ke bal leet jaye aur haatho ki madad se apne sir ko upar uthaye.
  • Ghutno ko chaati se lagaye aur fir pairo se cycle ka paidal chlane ki movement kare.
  • Ek set mein 10 se 12 repetation kare aur is exercise ke 3 set kare.

 

2. Ball Crunch

Agar aap gym mein exercise ke liye ball ka isteemaal karte hai to ball par crunch exercise kare.

  • Ball par peeth ke bal leet jaye, pairo ko jameen par is tarah rakhe ki body ka balance bana rahe.
  • Dono hatho ko sir ke piche rakhe aur body ka upari hissa uthaye aur piche le jaye.
  • Is exercise ke 3 set kare aur ek set mein 10 repetation kare.

 

3. Vertical Leg Crunch

Chahe 6 pack abs banane ho ya fir 8 pack, vertical leg crunch abs banane ki sabse achi exercise hai aur isse body flexible bhi banti hai.

  • Peeth ke bal leet jaye aur pairo ko 90 digree par upar uthaye aur haatho ko sir ke piche rakhe.
  • Ab pairo se chaati chune ki koshish kare.
  • Is workout ke 3 set kare aur har set mein 10 se 12 repetation kare.

 

4. Long Arm Crunch

Abs banane ke sabhi crunch workouts mein se long arm crunch aasan hai, isse abs aur muscles banane mein madad milti hai.

  • Jameen par peeth ke bal let jaaye aur haatho ko seedha karke sir upar uthaye.
  • Pair ko ghutno se mod le aur talve jameen par hi rakhe.
  • Ab haatho ko sedha rakhte hue kandho ke hisse ko jameen se upar uthane ki koshish kare.

 

5. Sit Ups Exercise

  • Jameen par leet jaaye, ghutne uthaye, talve jameen par lagne chahiye aur haath sir ke piche mod le.
  • Ab apne shareer ko ghutno ke kareeb laye aur wapis ke jaye. Aap kisi ko apne ghutne pakdne ke liye bhi keh sakte hai.

 

6. Heal Crunch

  • Peeth ke bal leet jaaye aur pairo ko mod le aur talve jameen ko hi chuye.
  • Ab dono haatho ko sir ke piche rakhe. Shareer ke nichle hisse ka bhaar aidiyo par de aur panje utha le.
  • Ab body ke upri hisse ko uthane ki koshish kare.

 

 

Eight Pack Abs Workout Exercise Tips

8 Pack abs banane ka ye workout maanspeshiya majboot karta hai. Ye exercise kamar ki strength ke liye bhi aachi hai.

  • Pet ke bal jameen par leet jaye aur apne maathe ko jameen se chune de.
  • Ab shareer ke upri hisse ka bhag kohni par dete hue kohni ko jameen 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 postion mein aa jaye. Is workout ke 3 set kare.

 

 

Ghar par 6 Pack Abs Banane ke Liye Kya Kare

Agar aap kisi wajah se gym nahi ja sakte to koi baat nahi aap ghar par bhi kuch aasan exerciae karke six pack abs aur ek fit body bana sakte hai. Aaiye jante hai ghar par abs banane ke liye kon si exercises kare.

  1. Jameen par leet kar dono pair jod le ab apne pairo ko dhere dhere upar uthaye aur sath hi pet ki muscles ko andar khinchte hue kandho ko upar uthaye aur kuch der isi position mein saans roke, fir saans chodte hue pahle wali position mein aa jaye.
  2. Leet kar dono haatho ko side mein rakhe aur pairo ke panjo ko jode. Ab ghutno ko mod kar chaati tak laaye aur pet ki muscles ko andar karte hue kuhlo ko uthane ki koshish kare aur pairo ko upar seedha khada kar de.
  3. Jameen par leet kar pairo ko upar utha le aur dono haatho ko sir ke niche rakhe, pet ki muscles ko andar khinchte hue kandho ko uthaye aur itna uthaye ki aapki body mudkar aadhi gol ho jaaye, ab saans ko andar khinchte hue pahle wali position mein aa jaye.
  4. Farsh par leet kar dono haatho ko sir ke piche le jaaye fir ghutno ko modte hue thoda upar uthaye, ab pahle daaye ghutne ko baayi kohni aur fir baye ghutne ko daayi kohni se touch karne ki koshish kare.
  5. Aap kisi stool ya table par baith kar thoda peeche jhuke, aap chaho to stool ko haatho se pakad le aur ab ghutne mood kar upar laye aur kandho ko jhuka kar ghutno ki taraf laye.
  6. Park ya ghar par kisi rod par latak kar ghutno ko upar uthaye.

Jane Bina Gym ke Ghar Par Body Kaise Banaye

 

Exercise shuru karne se pahle shareer ko bilkul dheela aur seedha rakhe.

 

6 pack abs banane ho ya fir 8 pack, isme kitna samay lagega iske liye sabse pahle ye dekhna jaruri hai ki aapki body mein kitna fat hai. Vese to abs ke workout karne se bhi pet ki charbi kam hoti hai par jada fat hone par sabse pahle gym mein fat ghatane wali exercise kare. Ek baar fat kam hone par aap cycling, running, swimming aur yoga karke apni body ko maintain rakh sakte hai.

Dosto Eight Pack aur Six Pack Abs Kaise Banaye, Body Building Workout Tips in Hindi ka ye lekh aapko kaisa lga hame comment karke bataye aur agar aapke pass bodybuilding tips ke sujhaav ya anubhaav hai to hamare sath share kare.

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32 Responses

  1. aditya kumar says:

    Waah ur tips are good

  2. shivaji says:

    Mera weight bahut kam hai ….please help me

  3. yasir khan says:

    Bhai mera weigh bhi nahi badh raha aur na hi mai mota ho pa raha hu….

  4. aman says:

    sir mere ko body me cut lane ha aur pack banane ha to kya m powder/protein loo

  5. rahul says:

    diet kya honi chaiyee…??

  6. sam says:

    mein abhi 16 saal ka hu meri height 5’3 h mein height badane ke liye kya karu

  7. Ravi Singh says:

    govind sir mere pet ki under vali me six pack ban gaye bahar nahi dikte kya karu
    brutailin medical lu sahi rhega

  8. babul kumar says:

    Sir mere ko baju Bala and chest Ki body banani aur six-packbanani hai koi upay sir plz

  9. Ijaz ahmed says:

    Ye baut acha tarika bataya sixpack 8pack ka tankyou

  10. ashu says:

    Sir mujhe packs bnane h to iske liye kya karun

  11. mahesh says:

    sir mai bathta hu to mere pet me six pack dikte hai par utne par thodi thodi dikte hai unko dikhane ke liye kya karu

  12. Dilip Prasad says:

    Sir Mai dilip Prasad mra accident ho gya or Mai icu me tha karib 2 mahina ke bad Mujhe pata chala ki Mera baya hath or Baya pair me takat nahi aata or Thik Se Kam nahi kar rha hai Kya Kare or Koi bhi chij 2 2 dikhai deta hai or ha aadha sarir chhune par ajib sa lagta hai or aadha srir phle jai sa jidhar pahle jaisa hai udhar hi problem hai Thik Se Kam nahi kar rha hai Kya Kare upay btaye or ha Mai 35 sal Ka hu or icu Se ane ke bad urine control nahi hota tha ab ho rha hai Kya Kare or Koi bhi chij 2 2 dikhai deta hai or

  13. Dilip Prasad says:

    Sir or ek bat ki mai teji Se nahi chal pata jab chala hu to mera sarir tlmalata hai or Mera baya hath pahle jaisa Kam nahi krta baket utha leta hu agr pani bhra ho to bhi lekin Koi saman uthane jata hu to Mera hath edhar udhar tlmalane lagta hai sahi jgh par nahi jata or eye Ko otc test kraya to doctor ne btaya ki eye Ka parda Bach gya hai or jis doctor ne muje bheja otc eye test ke liye o doctor ne btaye ki Kuchh nahi hu aap Ko ek aakh me jaise lakwa mar deya hai niche do dikhai deta hai or same upar sahi hai Kya karu

    • Govind says:

      Dilip aap ki baato se lag rha hai ki accident mein aapki spinal cord ya fir brain mein kisi nas par chot lagi hai jisse aap ki body ke ek side par asar pda hai, dost aapki body ko recover karne mein exercises aapko jada madad karengi, aap apne doctor ki salah se kisi physiothearpist se mile aur exercises shuru kare. Spinal cord injury aur lakwa ki jankari ke liye aap ye articles padh sakte hai :: http://kyakyukaise.com/category/spinal-cord/

  14. Vinay says:

    Sir mai 17 years ka hu meri lamba 5 fut h mai height badhana chahatah hu kya jarun help me please

  15. Vishal says:

    Main 18 saal ka hua hun meri haight 6. 3 hai main patla bhi hu. Mujhe 6 pack banana hai

  16. Pawan says:

    govind abs ke race jaruri hai kya

    • Govind says:

      Pawan agar aap body ki sabhi muscles ke exercise karenge tabhi ek achi body bana payenge, sirf kuch muscles ke workout se ache results nahi mil payenge.

  17. asif says:

    sir me 18 year ka hoo meri height 6.3 h mere weight 60 kg h sir me bicep ki size kaise badhao aur six pack a rh e h lakin tadhe madhe h us kaise shape me lao plz sir help me

  18. Lokesh says:

    Your six pack abs tips veri nice

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