8 Tips: Six Pack Abs Kaise Banaye? in Hindi Tarike

Yaha janenge Six Pack Abs banane ke kuch asaan tips aur exercises, jise karne se aap asaani se Six pack abs bana sakte hain.

six pack abs

 Six Pack Abs banane ke liye aajkal ke youngsters me kaafi craze dikhai de raha hain. Unme se jyada tar toh apne badhte pet ko in 6 packs me convert karne ki koshish me lage hain. Lekin afsoos jyadatar is process me fail hi huye hain. Because vo sab 6 packs body banane ke sahi tariko ko follow nahi kar rahe.

So, in problems ko dekhte hue hum aaj is post me Six packs banane ke kuch simple si tips batane ja rahe hain.

8 Tips: Six Pack Abs Kaise Banaye (Exercises)

1. Cycling

Vaise dekha jaye toh Six pack abs ke liye sabse asardar aur asaan exercise Cycling hi hain. Bed par late kar pairo se movement kare.

  • Sabse pehle zameen par kamar ke bal lete. Fir apne hatho se Sar ko upar uthaye.
  • Ghutno ko chaati se lagaye aur fir pairo se cycle ka paidal chalne ki movement kare.
  • Ek set me 10-12 repetation kare aur ise 3 baar kare.

2. Heal Crunch

  • Pith ke bal letkar pairo ko mode, lekin dhyaan rakhe talve zameen se jude rahe.
  • Ab aisa kare ki dono hatho ko sar ke piche rakhe. Body ke nichle hisse ka weight apni ediyo par de fir panje utha le.
  • Ab body ke upri hisse ko uthane ki koshish kare.

3. Ball Crunch

Agar aap gym jate hai aur exercise ke liye ball ka istemaal karte hain. Toh aap ball par crunch exercises jarur kare.

  • Us ball par pith ke sahare lete. Fir apne pairo ko zameen par is tarah rakhne ki koshish kare ki aapka balance bana rahe.
  • Apne dono hatho ko apne sar ke piche rakhe. Fir apni body ka upari hissa hi uthaye aur vapis piche le jaye.
  • Exercise ke 3 set kare aur 1 set me 10 repetation kare.

4. Sits Up Exercise

  • Ise karne ke liye aap zameen par lete, ghutne uthaye, talve zameen par tike rehne de. Aur sath hi apne hath bhi sar ke piche mod le.
  • Ab apni body ko ghutno ke paas laye fir vapis le jaye. Agar chahe toh kisi ko aap apne ghutne pakdne ko bhi keh sakte hain.

5. Vertical Leg Crunch

Ye aisi exercise hai jo Six Pack abs aur eight pack abs dono me hi bhot kaam aati hain.

  • Is exercise me aap pith ke bal late jaye aur apne pairo ko 90 degree par upar uthaye. Usi ke sath apne hatho ko sar ke piche rakhe.
  • Ab apne pairo se apni chest chune ki koshish kare.
  • 3 set is exercise ke jarur kare. Aur sath hi har set me 10-12 repetation kare.

6. Long Arm Crunch

Abs banane ke sabhi crunch workouts me se long arm crunch asaan hain. Isse abs aur muscles banane me help milti hain.

  • Zameen par pith ke bal late jaye aur haatho ko sidha karke sar upar uthaye.
  • Pair ko ghutno se mod le aur talve zameen par hi rakhe.
  • Ab haatho ko sidha rakhte hue kandho ke hisse ko zameen se upar uthane ki koshish kare.

7. Jackknife Situps

  • Sabse pehle aap zameen par let jaye, aur apne haatho ke sath apne pairo ko bhi sidha rakhe.
  • Ab ek sath apne hath aur pair upar uthaye.
  • Puri body ko upar uthaiye, fir kuch seconds unhe hold karke rakhiye. Aur firse niche zameen par late jaiye.

8. Butt Ups

  • Is exercise ke liye aap apne hath aur pair ko chod kar puri body hawa me rakhe.
  • Apni kamar upar kare aur thodi der vaise hi position me rahe.
  • Baad me firse usi original position me aa jaiye.

Toh in workouts aur exercises ko karne se aap Six Pack Abs bana sakte hain. Aur apne Six Pack Abs banane ke sapne ko pura kar sakte hain.

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