Tag Archives: body

Exercise kaise karete Hain ? Sahi Exercise Ke liye Tips

Ye articles aapko btayega ki exercise kaise kare aap breathable clothes aur shoes rakhe aur exercise ke liye ready ho jaaye.

Exercise kaise kare?

Key point
Aap pani pikar hydrated rahe. Aur stretching se bhage.aur warm up kare.aap aerobec exercise try kare like jumping rope,swimming, running.

Exercise kaise kare
Exercise kaise kare

Part one

Warm up ke liye prepare kare

1. aap sahi clothes pahne.aapko aise kapare pahne chahiye Jo restrict na ho .aap aise clothes na pehne Jo bahut tight ho.aapko aise kapre pehne chahiye Jo breathes well material se bani ho.

kyunki bahut se exercise me pasina aati hai.bahut se kapre specifically exercise ke liye designed ki gayi hai jisme aap aasani se exercise kar sakte hai.

 

2. aap sahi shoes pehne: kyunki hum tennis shoes bolte hai iska matlab ye nhi ki ye athletic shoes nhi hai.aap comfortable shoes le Jo ki activities le liye designed ki gyi hai.

 

3. hydrated rahe: exercise karne se pehle bahut pani piye aapki body ko bahut se pani chahiye Jo ki aapke muscle ko work karne me help karti hai ye sweat me bhi help karti hai.agar aap de-hydrated hai start karne se pehle to aap exercise ke baad feel kar le.

 

4. stretch na kare : exercising se pehle stretch na kare .agar aap koi bhi stretch karte hai to aap muscles aapko hurt karegi.

 

5. aap warm up exercise kare: worm up ek achi exercise hai ye aapke muscle ko hurt nhi karti hai .bahut se researchers ne ye baat ko mana ye ki warm ek bahut hi acha exercise hai.agar aap running ka plan kar rhe hai to joging kare pehle.agar aap swin karna chahte hai to slow swim kare.
6. apne doctor se check kare: aap exercise karne se pehle ache doctor se check karwa le.ye acha hoga ki aap jaan le ki aapko kya avoid karna hai aur kya aapke health ke liye acha hai.agar aap exercise karne me kisi tarah ki problem feel Mar rhe hai to doctor se baat kare.

 

Part two

Aerobic exercise kare

1. aerobic exercise ko samjhe: aerobic exercise ko cardio bhi kehte hai.is type me exercise lower intensity hai par lambe samay tak work karti hai.
2. shidhi par chadhe: sidhi par chadhne se aapke heart rate up achi hoti hai.aap real sidhi par chadh sakte hai ya aap stair machine bhi use kar sakte hai gym me.sidhi par chadhne se ye aapke muscle ache hote hai.aap sidhi par chadhte samay careful rahe .

 

3. rope jump kare: Ye sirf bachon ki fun game nhi hai balki ye ek excellent exercise hai.isase arms,legs,aur core muscles acha work karta hai.ye ghar par karna bahut hi easy hai.ye balance improve karne me bhi help karti hai.
4. jumping jack kare: jumping Jack ek aisa exercise hai Jise aap khare hokar aur dono pair ko ek sath karke aur arm ko side karke jump kare aur fir apne arm ko raise karke apne head ke upar jump kare.aur fir ise baar baar kare.ye aapke heart rate ko sahi karti hai.

 

 

5. walk ya jog kare: walkig aur joging ek acha ways hai apne heart rate up karne ki.jogging karna kuch logo ke liye difficult ho sakta hai .to walking ek acha accessible exercise hai.ye kisi bhi lavel me log kar sakte hai.

 

 

6. swim kare: swimming ek great exercise hai Jise aap fun way me bhi kar sakte hai.ye different muscle me work karti hai par ye depend karti hai aapke swimming exercise par.

 

7.  bike kare: aap apne bike se riding karte hai to ye bhi accessible hai.ye environmentally,friendly aur bahut hi effective way exercise hai.ye bahut se area ke muscle me work karti hai.
Is tarah se aap apne exercise ko sahi kar ke ache health PA sakte hai aur healthy reh sakte hai.

Apne New tattoo ki care kaise kare? STEP Wise

Tattoo karwane ke baad bandage ko 2-3 house ke baad remove kar de.ab tattoo ko wash kare aur use dry kar le.aap ointment apply kare aur fir wash kare aur apne tattoo ko din me 3 4 baar moisturize kare.

Aap tattoo ko soaking Na kare,sunlight se bachaye, scratch na kare ,tight fitting clothes na pehne aur working out na kare .in sare chizon ko avoid kare.

New tattoo Care Step Wise

Method one
Cleaning care

1. apne tattoo artist ko sune .agar aapne homework kiya hai ,aur aapne sahi artist choose kiya hai to vo aapko details instructions provided karenge.kaise aap pane tattoo ki care kare jise aapko bahut hi carefully follow karni chahiye. Sabhi tattoo artists ki different opinions hoti hai.par aap chinta na kare jyadatar artist ke pass experience hote hai.
Agar aap apne tattoo ki warranty chahte hai to aapko artist ki instructions ko Sunna hoga.

 

2. aap tattoo ko 2-3 hours tak cover kar ke rakhe ek baar tattoo complete ho jaye aapke tattoo artist us area ko clean kar denge anti bacterial aur ointment apply karke use bandage se cover kar denge.
Jab aap ek baar tattoo parlor chorenge to temptation ko resist kare aur bandage khole.aap bandage ko minimum 2 hours tak rakhe.
Bahut se tattoo artists new tattoo ko plastic se wrap karte hai .bahut se artist is chiz ko worst kehte hai.par plastic best way hai apply karne ke liye aur ise apply karna bahut hi easy hai.
3. bandage ko bahut hi carefully remove kare .bahut se artist agree karte hai ki bandage ko 2 hours tak rakhe par recommend hai ki maximum amount hai 4-6 hours rakhne chahiye. Aur plastic cover wrap exception hai .plastic cover 2 hours se jyada kabhi na rakhe.

bandage remove karne ke liye use warm water se soak kare ye bahut hi easly bandage ko discard kar deti hai.

 

4. ab tattoo ko gently wash kare bahut se artist recommended karti hai ki halka garam pani se wash kare.apne hath ka use karke tattoo ko gently rub kare aur blood traces ko remove kar le .

aap washcloth use Na kare .aap tattoo ko directly pani me na dale .apne tatto ko apne hath se indirect pani splash kar ke wash kare.

 

5. ab tatto ko halka poch le soft towel se,ek baar jab aapne tattoo ko wash kar liya hai to use chote paper towel se jarur poche.agar aapko kisi karan se irritations ho rhi hai to use rub na kare ek baar excess moisture remove ho chuki hai to tattoo ko uncover kar ke 20 minutes tak chor de.
6. ab non- scented apply kare ya water based anti bacterial ointment apply kare.ek baar agar aapki tattoo fully dry ho chuki hai to aur aapki skin tight feel ho rhi hai to aap thora SA ointment apply kare .
Aap jab bhi apni tattoo ko wash kare tab aap ointment apply kare .at least din me d baar.
7. apne tattoo ko continue wash kare aur moisturize kare minimum din me do baar .
Method two

Kya avoid kare

1. aap apne tattoo ko scratch Na kare.agar aapke hath aur nail unclean honge to aapke tattoo effected hogi.aapko humesa apne tattoo ko touch karne se pehle anti bacterial wale soap se hath wash karni chahiye. Aur aapko kabhi bhi kisi ko touch karna nhi dena chahiye new tattoo ko.

 

2. tattoo ko soaking karna avoid kare jab tak aapki tattoo fully healed na ho jaye.aapko pool me swimming karna bhi avoid karna chahiye. Apne baths ko short hi rakhe 5-6 minutes ke andar hi.
3. apne new tattoo ko direct sunlight me expose na kare .sunlight worst enemy hai new tattoo ke liye.acha hoga ki aap jab bhi sunlight me jaye to cover kar ke rakhe at least 3 4 week

 

4. aap tight fitting clothes avoid kare .jab aapke tattoo new hai to tight clothes na pehne warna aapko pain ho sakti hai aur ye oxygen nhi ja payega.aap loos fitting hi pehne jab tak ki ye heal na ho jaye.

 

5. working out avoid kare .agar aap workout karenge to aapko bahut jyada move karne parenge Jo ki tattoo area ke liye sahi nhi hai isliye aap new tattoo ke time working out na kare ya physical activity na kare.

 

6. swelling avoid kare .new tattoo me swelling ho sakti hai especially jab aap bahut der tak khare hai .agar aisa hota hai to to aap ise reduce kar sakte hai ice pack apply kar ke .
Is tarah se aap apne new tattoo ki care kare.

Ghar Me Body spray kaise banaye? Simple tips

Agar aap body spray chahte hai ,aur aap special scent chahte hai.aur aap offord nhi kar pa rhe hai?khud se banana bhi bahut easy hai,aur ye bhi acha hoga ki aap control kare ki aapke body spray me kya ja rha hai.aap ise unique fragrance ke sath bana sakte hai.

Body spray kaise banaye

Method one-

 

1. ek simple body spray banane ke liye ek chhota spray bottle kijiye.aap try Karen aise spray bottle lene ki Jo glass se bani ho .agar aap glass wali spry bottle nhi mil rhi hai to aap high quality plastic ki spray bottle le sakte hai.
2. aap bottle ko distilled water se bhar de aap . aur aap sure ho jaye ki aap room me kuch essential oils rakhe. agar aapko distilled water nhi mil rhi hai to aap filtered water bhi andar daal sakte hai. tap water bilkul bhi use Na Karen.
3. ab aap usme kuch essential oils add Karen .aap 20-30 drops oil daliye (60 milliliter) paani me.aap koi bhi scent saare scent use kar sakte hai,aap different combinations ke sath bhi experiment kar sakte hai.

example ke liye-
lavender aur grapefruit aapko achi refreshing scrent deti hai.
4. bottle ko band kar de aur use shake Karen . aapki body spray use ke liye ready hai. aap apne mind me humesa ye baat rakhe ki oil aur water naturally separate ho jate hai to agar aap jab bhi ise use kare to use shake kar le.

 

Method two-

1. basic body spray banane ke liye aap 2-3 ounce (60-90 milliliter) spray bottle le.aur koshish kare ki glass spray bottle lene ki .

Plastic essential oils chipkate hai.agar aap glass spray bottle nhi le rahe hai to high quality plastic bottle le.
2. bottle ke stick ko nikal de isme ingredients dalne me aasani hogi.

 

3. bottle me 2 tablespoons distilled water daale .agar aap distilled water nhi le rahe hai to filter water use kijiye aap tap water use Na kare kyunki isme bahut minerals hote hai .ye minerals aapke body spray ko affect kar sakte hai.
* do baar ke liye 3 tablespoons use kare Rose hydrosol ke sath.ye aapke body spray ko Rose smell ki tarah banayegi.
4. aap isme 1 tablespoons vodka add kijiye. Ye aapki body spray ko lambi samay tak rakhega .ye aapke essential oils aur water ko separate karne se rokti hai.
5. aap 1 tablespoon vegetables glycet add kijiye. Ye scent ko Lambe samay tak rakhne me help karti hai.glycerin body ko tonig aur moisturize bhi karti hai.

 

6. aap 15-20 drops essential oils add kijiye. Aap saare scent bhi use kar sakte hai like grapefruit lime aur lemon bhi use kar sakte hai.agar aap Rose hydrosol use kar rhe hai to essential oils use Na Karen.

 

7. bottle ko band karke shake Karen. aur ab Aapke body spray ready hai. dhyaan rahe ingredients separate ho sakte hai . agar aisa hita hai to aap simply body spray ko shake kijiye. Use karne se pehle.

 

Bonus Tips

Agar aapki body spray jyada fragrant hai to aap isme distilled water ya filters water add kijiye.

  • Agar aapki body spray me fragrant kam hai to aap usme essential oils add kijiye.

Agar aap ki sensitive skin hai to aapko patch test consider karni chahiye. Aap essential oils half teaspoon Olive oil bhi add kijiye aur pehle body spray ko apni elbow par spray kare agar koi irritation nhi ho rahi hai tabhi use essential oils safely use kijiye.

Is tarah se aap body spray bana sakte hai.ghar par hi.

Apna Khud Ka Body Spray Ghar me Hi Kaise Banaye

Agar aap body spray chahte hai ,aur aap special scent chahte hai.aur aap offord nhi kar pa rhe hai?khud se banana bhi bahut easy hai,aur ye bhi acha hoga ki aap control kare ki aapke body spray me kya ja rha hai.aap ise unique fragrance ke sath bana sakte hai.

Body spray kaise banaye

Method one

1. ek simple body spray banane ke liye ek chhota spray bottle kijiye.aap try Karen aise spray bottle lene ki Jo glass se bani ho .agar aap glass wali spry bottle nhi mil rhi hai to aap high quality plastic ki spray bottle le sakte hai.
2. aap bottle ko distilled water se bhar de aap . aur aap sure ho jaye ki aap room me kuch essential oils rakhe. agar aapko distilled water nhi mil rhi hai to aap filtered water bhi andar daal sakte hai.

tap water bilkul bhi use Na Karen.

3. ab aap usme kuch essential oils add Karen . aap 20-30 drops oil daliye (60 milliliter) paani me.aap koi bhi scent saare scent use kar sakte hai,aap different combinations ke sath bhi experiment kar sakte hai.example ke liye-
lavender aur grapefruit aapko achi refreshing scrent deti hai.
4.  bottle ko band kar de aur use shake Karen . aapki body spray use ke liye ready hai.aap apne mind me humesa ye baat rakhe ki oil aur water naturally separate ho jate hai to agar aap jab bhi ise use kare to use shake kar le.

Method two-

1. basic body spray banane ke liye aap 2-3 ounce (60-90 milliliter) spray bottle le.aur koshish kare ki glass spray bottle lene ki .
Plastic essential oils chipkate hai.agar aap glass spray bottle nhi le rahe hai to high quality plastic bottle le.

 

2. bottle ke stick ko nikal de isme ingredients dalne me aasani hogi.

 

3.  bottle me 2 tablespoons distilled water daale .agar aap distilled water nhi le rahe hai to filter water use kijiye aap tap water use Na kare kyunki isme bahut minerals hote hai .ye minerals aapke body spray ko affect kar sakte hai.

do baar ke liye 3 tablespoons use kare Rose hydrosol ke sath.ye aapke body spray ko Rose smell ki tarah banayegi.

4. aap isme 1 tablespoons vodka add kijiye. Ye aapki body spray ko lambi samay tak rakhega .ye aapke essential oils aur water ko separate karne se rokti hai.

 
5.  aap 1 tablespoon vegetables glycet add kijiye. Ye scent ko Lambe samay tak rakhne me help karti hai.glycerin body ko tonig aur moisturize bhi karti hai.

 

6.  aap 15-20 drops essential oils add kijiye. Aap saare scent bhi use kar sakte hai like grapefruit lime aur lemon bhi use kar sakte hai.agar aap Rose hydrosol use kar rhe hai to essential oils use Na Karen.

7.  bottle ko band karke shake Karen. aur ab Aapke body spray ready hai. dhyaan rahe ingredients separate ho sakte hai .agar aisa hita hai to aap simply body spray ko shake kijiye. Use karne se pehle.

Bonus Tips

Agar aapki body spray jyada fragrant hai to aap isme distilled water ya filters water add kijiye.

Agar aapki body spray me fragrant kam hai to aap usme essential oils add kijiye.

Agar aap ki sensitive skin hai to aapko patch test consider karni chahiye. Aap essential oils half teaspoon Olive oil bhi add kijiye aur pehle body spray ko apni elbow par spray kare agar koi irritation nhi ho rahi hai tabhi use essential oils safely use kijiye.

Is tarah se aap body spray bana sakte hai ghar par hi.

(Hindi) Good Health Ko Kaise Maintain Kare? 10 Steps Guide

Apne health ko kaise maintain kare?

Hum apne health ko utna important nhi dete hai. jab hum losing hona start karte hai . fir hume thik hone me bahut time lag jati hai. acha hoga agar healthy rahe . aapko kuch guidelines de rahe hai ye aapko physical mental aur emotional fit rakhe me help karegi.

Maintaining a Good Health

1. aap healthy diet lijiye aur fruit aur veggies khaye.healthy diet me pura vitamins aur nutrients le.bahut se aise fruit aur veggies aapke liye ache hote hai.aap kale,spinach,carrot ,celery,cranberry ,blueberry, aur pineapple add kar sakte hai.
2. aap lean meat add kijiye apne diet me.aur low fat dairy products aur whole grain khaye.jaise fruit aur veggies aapke liye ache hai ye bhi aapke liye ache hai.jab aap meat ,milk aur cheeses pasta ye saare chiz lene jate ho to dyaan rahe ki aap lean meat ,low fat dairy, aur whole grain pasta hi choose Karen.ise generally white meat bhi kehte hai.,aur low fat ko non fat aur brown pasta bhi kehte hai.
Aapko white grain really apne diet me rakhna chahiye.
3. junk food se bilkul dur rhe .agar package odds hai to ye aapke liye acha nhi hoga.package wali chizen bahut saalon tak pack ho sakti hai.ye aapke body ho harm kar sakti hai .agar aap package wali koi chiz kharidte hai to ye aapko sahi chiz dene ki guarantee nhi deti hai.
4. aap H2O pijiye.aap hydrated rahiye .agar aap hydrated rahenge to aapke body ke sare part healthy rahegi aapki skin, aapke hair aur nails aur aapke mind bhi achi rahegi. Aur aap apna weigh bhi lose kar sakte hai
5. aap din me thora thora kar ke pani piye.weigh lose karne ke piche pani bahut bada reason hai ye aapko full rakhta hai.par thanda pani pine se fat ko metabolism karti hai.thande pani pine se aapke 30% 10-40 minutes me metabolism karti hai.to àap apne workout ke sath icy rahe ye calorie ko jyada burn karti hai.
6. aap right way me khana banaye.cooking ek acha tarika hai aapke budget ,aapke skill ,aur waistline ke liye.aapko pta hoga ki aapko kitna khana hai aur kitna banana hai is tarah se aap apne hisab se ache se cook kar sakte hai.aap khane ko ache se pakaye.aap achi tarah ke oil ka use Karen. Jaise Olive aur softflower .ise jyada fat nhi hoti hai.aur same chize aap cheese butter aur spread ke sath kare.aap apne food ko fry Na kare.chicken aapke liye acha hai par ise fatty oil me fried na Karen.
Jyada namak ka use Na Karen apne khane me.

 ek American heart associations ne recommend ki hai ki aap ek din me 1500 mg namak hi le.

7. aap ache fats par concentrate kijiye fat humare hair shining aur healthy nails ke liye necessary hai.
8. aap fit rehne ke liye exercise Karen.ye ek acha tarika hai ki aap apne lifestyle me exercise ko include Karen.aapko ye active aur healthy rakhti hai.agar aap apna brain use nhi karenge to aap ise lose kar denge.aapko 5 km run karni chahiye. Aap kuch cardio aur strength building activity include kar sakte hai.

9. aap kam matra me alcohol lijiye.din me ek baar women ke liye aur 2 baar man ke liye.par iska matlab ye nhi ki aap week me 7 baar kare.1 aur 2 drink aapko healthy rakhegi par aap stupid decisions Na le .
10. smoking ko quite kar de aapko bhi pta hai ki smoking aapke health ke favor me nhi hoti hai .ye aapko harm kar sakti hai.aap immediately ise chor de.aap regular physical checkup ke liye jate rahe.
Aap fun karen kyunki aapko sare kaam Jack dull aur sad aur unhealthy bana deti hai.to aapki life kuch fun bhi chahati hai.àap baith kar kuch interesting Karen enjoyment ke liye.aap khud ko kuch time dijiye aur meditation kijiye book read kijiye ya dance kijiye.walk par jaiye.Jo aapko acha lage kijiye aur khud ko relish kare

Is tarah se aap healthy reh sakte hai aur apne life ko enjoy Kar sakte hai.

(Hindi) Fast Muscle Gain Kaise Karte hain ? Step Wise Guide

Muscles ko fast gain karne ke liye aapko basic strength training Start karne honge.aap ko different work kane honge aur aapko workout karne parenge. Aap High calories diet khaye aur protein fruit khaye.aur yaad rahe humesa hydrated rahe.

 

Part one
Muscles gain karne ke liye workout kijiye

  1. aap basic strength training se start kijiye. Aap apne major body parts par workout kare .aapko basic multijoin strength aur exercise se start karne chahiye.aapko jyada weight lift karne chahiye aur chest ke liye bench presses karni chahiye. Deltoids ke liye overheads presses karni chahiye. Ye aapko jyada heavy lift karne me help karegi. Ye exercise aapko fresh aur energy degi aur ye muscle growth ke liye bahut helpful hai.
  2. aap muscles ko building karne ke liye high intensity workout kare.light workout bahut lanba time le sakta hai.aap jyada weight lift kare correct form me aane ke liye. Apne limites test kare ki aap kitna weight aap lift kar sakte hai. Aapko 3-4 sets 8-12 reps ke sath karne chahiye bina weight ko niche rakhe.agar aap weight lower nhi kar sakte hai to generally 6-12 rep aapko ek sath karne chahiye muscle growth ke liye.
  3. agar aap 10 se jyada reps kar sakte hai bina burn ko feel kiye to aap aur weight add kar lijiye. aap weight lift quickly kare par lower slowly kare.
  4.  proper form use kare aap sare rep ko ache form me Karen. Aapko sare exercise ko full motion ke sath complete karne chahiye. Bina position ko change kiye.agar aap nhi kar sakte hai aap kam weight lift kar payenge. Jyadatar cases me aapko par aur arm se start karne honge.aap trainer le sath work kijiye kuch dino ke liye taki aap ache form me Sikh sake aur kuch different exercise Sikh sake.
  5. workout ke bich me rest kare.jitna workout karna important hai utna hi rest karna bhi almost important hai.aapki body time chahti hai muscle build karne ke liye bina calories ko burn kiye aap dusri activity kijiye.dorna aur cardio expercise bhi aapke muscle growth karne me help kar sakti hai.aap ache se soye taki aap agle workout ke liye fresh rahe.

Part two : Diet plan 

  1.  aap high calorie wale food khaye aap nutritious se calories le sakte hai ye sare food aapke body ko right kind denge aur aapke muscle ko bhi build karegi.
    Aap calorie rich protein dish khaye jaise streak ,roast beef,roasted chicken, salmon. Par acha hoga ki aap jyada quantity me Na khaye .aap sare vegetables aur fruit khaye ye aapko hydrated rakhne me help karti hai.
  2. aap jyada khaye jitna aap sochte hai.aapko jab bhi bhukh lage khaye. Aur stop kar de jab aap full ho gye ho to.isase aap apne muscle fast gain kar sakte hai.apne single meal ke sath eaxtrs serving jarur add kare aur jyada kare agar aap handle kar sakte hai

Ache muscle ke liye breakfast me oatmeal .four egg,do aur piece grilled ham ,Apple orange kela add kare aur lunch me chicken sandwich nuts khaye.
Aur dinner me steak ka bara piece le aur kuch protein le.
Aap 5 baar khana khaye wait mat kijiye agar aapka pet khane ke liye ready hai to.aap additional meals breakfast lunch Karen.

Take supplement
supplement lijiye par jyada mat lijiye protein milkshake aapke muscle build karne me help karta hai.par jyda nhi le ye aapke body ko harm kar sakta hai.aap isme kuch pani Mila kar drink kare.

Be Hydrated
hydrated rahe workout karna bahut hi hard hota hai muscle gain karne ke liye.ye aapko bahut jaldi dry kar deti hai.aap jaha bhi jaye apne sath water bottle le kar jaye.aapko 3 later pani par day pini chahiye. Workout karne ke baad extra pani piye.

Agar koi improvements nhi hua hai ye karne se to aap ise chor de aur agle week se kuch naya try kare

(Hindi) Six pack kaise banaye ? Puri Jaankari Step-Wise

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