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21 Din Me Six Pack Kaise Banaye – सिक्स पैक बनाने का तरीका हिंदी में

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Six Pack Banane Kaise Banaye – How To Get Six Pack

Is post me aaj mai apko six pack banane ke bare me bataung. six pack se aapki body ek dam fit to nazar aati hai aur sath hi agar aapke six pack abs hain to aap Hot & Fit bhi nazar aaynge. to aaj aap is post me janenge ki 21 Din Me Six Pack Kaise Banaye – सिक्स पैक बनाने का तरीका हिंदी में

Sit Up lagaye

Sit Up lagane ke liye zamin par sidhe let jaye fir apnepairo ko picture ke hisab se fold kar le aur hatho ko sir ke niche rakh le.

Six Pack Kaise Banaye jab aap puri tarah sahi position me aajaye to daily 21 din tak 50 baar yahi sit up lagaye aur 50 ke 3 set lagaye yani apko yah 150 baar karna hai. isse aapke pet se six pack ka shape apko ek week me nazar aane lagega. aur 21 din baad apke six pack dikhne lagenge.

Step-2

Taango ko uthaye

Is position me apko farsh par sidha letene ki zarurat hoti hai farsh par sidha let jaye aur apne hath pairo ko sidha rakhe. fir dono pairo ko ek sath upar uthaye. aise hi kam se kam 100 baar 21 din tak rozana kare aur is prikriya ko 3 baar me kare. yani ek bar me 30 ya 40 baar kare. isse apke pet ka nichla hissa abs me badalne lagta hai. aur aap muscular six pack pane mekamyab ho jate hain.

30 Minute me rang gora kaise kare

Pani Zyada Piye

zyada se zyada piye rozana apko kam se kam 4 litter pani piye pani piye se apke shareer se pasina bahar nikal jata hai aur apki body taro taza rahti hai aur aap ke andar exercise karne ki kshamta badh jati hai.

Tali Bhuni Chize Na Khaye

agar aap tali bhuni chize khate hain to aapka pet badh jata hai aur apko bahut mushkil hota hai ki aap kam time me six pack bana paye.

Cycling kare

cycling se aapke pair aur pet dono fit ho jaynge. rozana 4 km cycling karne se aapki pet ki charbi kam ho jayegi aur charbi kam hone ke baad hi aap six pack abs bana sakte hain.

Nashta Karna Na Bhule

adhiktar log jaldbazi me nashta karna bhul jate hain ya kam time ki wajah se nashta nahi karte hain yadi aap apna wazan ghatana chahte hain to apko nashta zarur karna chhaiye. aur sari excersise sahi avastha me kare. aur fir aaap jaan chuke hain six pack pane ke liye apko exercise ke sath sath achi diet bhi lena bahut zaruri hai. ab aap jaan chuke hain 21 din me Six Pack Kaise Banaye.

Sabse Important Diet – Six Pack Kaise Banaye

six pack pane ke liye apko exercise ke sath sath achi diet bhi lena bahut zaruri hai.

  • Din me kamse kam 8 kele khaye. 4 subah aur 4 sham ko exercise se pahle le
  • 8 bowl eggs khaye
  • 250 gm bowl chicken khaye
  • subah uthkar 2 glass pani piye
  • daliya khaye
  • 8-10 soyabeen ki bari pani me bhigo kar phulakar khaye
  • tali bhuni chizo se bache.
  • Rozana niyamit exercise kare. zyada excercise apko nuksan pahucha sakti hai.
  • Heavy weight na uthaye
  • Normal weight uthar kar ek jagah se dusri jagah rakhe
  • puri nind le.
  • Aram bhi kare
  • kisi bhi baat se dimagi thakan na badhye

 

To ab aap pura 21 days ka course karke asani se six pack abs bana sakte hain

 

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