Six pack ke liye aapko time aur patience rakhna hoga.aapko do chiize karna hoga aapko fat lose karna honge aur muscle banane honge. iske liye aapko dieting aur exercising consistently karna hoga.aapke pass bhi toned aur muscular abs ho sakte hai.par agar aapke fat over ke layer honge to ye nhi dikhenge.

Ye article aapki help karegi ki kaise aap in dono goals ko Pura kar sakte hai.




Six Pack Kaise Banaye

Part one-
Ab muscles banane ke liye

  1.  sit ups kijiye iske liye aap jamin par so let jaaye floor par ache se feet ho jaye knee ko upar kar lijiye aur hath ko chest ke upar cross kar lijiye. Aap kisi rakhe Jo aapko pakar sake taki aap ache se feet ho jaye.ab aap knee ke andar kuch heavy chiz ko rakh le.ab aap lifting kijiye apne lower back se shoulders ke niche tak.apne back ko straight rakhen. Agar aap ek baar kar lenge fir ye aapke liye bahut hi easy ho jayegi.
    Kuch aur bhi challenge add kijiye.koi incline bench le lijiye aur weighted sit ups kijiye
    Apne chest par weighton hold kijiye jab tak aap kar sakte hai.ye dhire dhire easy hote jayegi aur aap jyada se jyada weight hold karte jaye.
  2. crunches kijiye– jamin par let jayiye ( mat par ya bina mat ke)aap apne arm ko chest ke front par rakhe aur aapke hath thori se temples ko touch kar rhe ho apne knee ko band kar le apne shoulders ko khol le aap apne dominal muscle ko strict rakhe. Ye bahut important hai ki ye aap jamin par hi Karen. aap se jitna ho sakta hai piche ki taraf jor lagaye. ye movement aapko jaldi six pack abs develop to nahi karenge. lekin ye aapke abs ko flexible banati hai aur aapke shoulders ko banane me bhi help karti hai. jitni jaldi ho sake aap lifting  kare aor aap sans nose se le aor muh se bahar nikale.
    Jab aap lower back down kare to dhire dhire apne sans ko tab tak control kare jab tak ki aap apne naak se saans na chore .tab aap apne shoulders ko niche kar ke ground par touch Karen. aap apne head ko ground par touch Na hone den.
  3. legs lift Karen Jamin par let jaye apne pair ko straight kar le aur apne leg ko uper ki or straight lift kijiye.(apne knee ko band Na kare)aap use 90 degree angle me kare fir apne leg ko niche layiye ise repeat karte hai bina jamin me touch kiye.jyada challenge ke liye aap parallel bar use kijiye gym me
  4.  jackknife sit ups Karen Piche ke taraf se jamin par let jaye apne hand ko ground par place kar le balance ke liye ab apne knees ko ek sath khole aapke knees aur face ek sath imaginary line par mil rahe ho ise antim uchayi tak extend kare.aap apne knee ko kiss karne ke liye able ho .naturally aapke legs fold ho jayenge. Fir se aap apne hip ko feet kare jackknife ki tarah.fir se let jaye aur ise repeat Karen.dhire dhire apne hath ko put Karen aur groud par feet ho jaye. Aap weight place kare jitna aap handle kar sakte hai.
  5. butt ups try Karen – Aap push up position se start Karen apne elbow aur apne arms ke liye.aap apne elbow aur arm ko ground par rest de.dhire dhire ise glutes ko hawa me move kare jab tak possible hai.aapki body mountain ki tarah dikhegi.dhire dhire apne gultes ko nikhe kar ke starting position me le aaye.ise carefully Karen aur elbow aur hip ko jhukaye nhi.

Is tarah aap six pack gain kar sakte hai




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