सिक्स पैक एब्स कैसे बनाए बॉडी बिल्डिंग टिप्स

सिक्स पैक एब्स कैसे बनाए बॉडी बिल्डिंग टिप्स

Six pack abs kaise banaye???? Ek zamana tha jab body builders garv ke saath apne biceps ka dikhava karte the. Aaj ka flavor hai six pack abs. Beach par ya party mein, six pack abs ho to yeh ek dikhava karne ki baathai. Six pack abs kaise banaye yeh hum aap ko bataenge aur aap in kasrat karke six pack abs bade garv se logo ko dikha sakenge. 

 

Butt Up

Yeh push up ka opposite hai. Haath aur pair jamin par rakhe. Phir sharir ka Madhya bhaag upar kare dhanush akar mein. Repeat kare. 

Sit Up

  • Jamin par let jaaye
  • Sar ke peeche dono hath rakhe
  • Pair jamin par rakhe aur ghutno ko upar ke taraf mod le
  • Ab sharir ka upari bhaag uthaye aur ho sake to sar ko ghutno tak pahuchaye. 
  • Repeat karte rahiye hosake itni baar

Doosra Tarika Six Pack Abs Banane Ka

  • Jamin par lete rahiye aur pair seedha rakhe
  • Ab sharir ka upar ka hissa uthakar baithe ho jaaye
  • Ghutno ko modna nahin chahiye
  • Ab Shareer ko bend karke pairo ke taraf sar ko le jaaye. 
  • Hatho ko pair tak le jaaye aur anguthi pakad le
  • Position hold kare

Cycling

  • Agar aap scooter ya car mein savari karte ho to cycle ka upyog kare aur roj cycling kare.
  • Behtar hai ki cycling karte waqt seat par na baithe magar pedal par khade rehke cycling kare
  • Kaam bhi banega aur six pack bhi

Jack Knife Sit Up

  • Let jaaye
  • Pair seedha rakhe aur haath sar ke upar uthakar seedha rakhe.
  • Ab jhatke se pair hawa mein uthaye aur sharir ka upari hissa
  • Haath ko pair tak le jaaye
  • Repeat

Yeh sab exercise karte waqt weights ka upyog karne se results achche honge. 

In sabhi se kaam hoga magar weight training bhi anivarya hai. In mein weight ke sahare twists, cruch aur leg raise exercises bhi kare. Udaharan ke taur par, haath mein dumbbell rakhe aur khade rahiye phir khaali haath ko kar par rakhe aur sharir ko ek taraf jhukaye. Isi tarah sharir ko twist karne se bhi fayda hoga.(Six pack abs kaise banaye)

Ho sake itne repetition kare. 10 to 20 times ek set kare aur rest kare. Aur phir shuru ho jaaye. Jitne lambe time take karenge utna hi jaldi six pack abs dikhne lagega..और पढ़े>>

TAGS : #body building tips #body banane ka tarika #body banane ke tarike #body kaise banaye #gym tips in hindi #body fitness tips in hindi #body banane ke gharelu upay #body kaise banaye in hindi tips #body fitness tips for men in hindi #body growth tips in hindi for man #body banane ke upay #sehat banane ke tips in hindi #sehat kaise banaye in hindi #body banane ke liye kya kare

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9 Comments

sudhakar patel, Jun 05, 2017

Mai vajan badana chahta hu or mota hona chahta hu mere uper charbi hi nahi chadti hai mai kya khao ki mota ho saku

Pawan , May 27, 2017

Sir me arms banana chahta hoon koi tips bataye plz

Ajeet kashyap, May 19, 2017

Mai mota aur majbut hona chahata hu

Janhavi, Apr 16, 2017

crunch, situps, butups roj kare six packs banane ke liye

Rupendra patil, Apr 09, 2017

Aap batao aur khush raho

Rajvi, Apr 04, 2017

six pack banane ke liye daale kaun kaun si sprouts mei lu

Satnam sidhu, Mar 29, 2017

yoga aur open gym use kare

Ganesh kalbande , Mar 22, 2017

Me six pack banana chahata hu Lekin ban nahi pati Me delay practice karta hu

kadir.khan., Jan 20, 2017

bahut badiya tips

 

ajeet singh, May 05, 2017

nice tips