Fat Loss,  Health and Fitness Knowledge

Abs kaise banaye : workout and diet

Abs banane ke liye workout aur dietAbs kaise banaye

Abs kaise banaye Doston ye article unke liye hai jo pana chahte hai six pack abs . Is se pehle apko ye janana jaroori hai ki abs sirf bahut sare crunches karna nahi hai. Apko jan kar ascharya hoga ki har insan ke abs hoti hai lekin uske upar fat ki layer ane ki wajah se wo visbile nahi hoti. Log ghanto crunches mein apna samay kharab karte hai par fir bhi unhe results nahi mil pate. Mere is article Abs kaise banaye aur iske liye workout aur diet mein hum discuss karenge sabhi workouts jo aap gym ya ghar par bhi kar sakte hai aur diet jo apko six pack achieve karne mein help karegi.

Abs kaise banaye aur iske liye workout

Doston Abs banana baki ke muscle groups banane jaisa hi hai, beginners ko ye galat fehmi hoti hai ki roz abs ki exercise lagane se abs dikhne lagenge. Apko ye janana jaroori hai ki abs ko bhi week mein 02 baar se jyada train nahi karna chahiye. Abs ko rest dena bhi utna hi important hai jitna ki baki muscles ko rest dena. Kuch beginners jyada repetitions lagane ki bhi galti karte hai jo kai taur pe galat hai .Aap log kam workouts mein bhi hum acche developed six pack abs pane mein kamyab ho sakte hai . Ye 05 tips apne workouts mein aad kare.

1. Crunches:-

Jaisa ki aap sab jante hai crunches hamesha se abs banane ki sabse acchi exercise rahi hai . Is exercise se apke upper abs target hote hai  , is exercise ke 03 set 15-20 reps week mein do baar lagane se apko bahut acche results milenge. Ise aap ghar ya gym kahin par bhi kar sakte hai. Iske liye apko ek flat surface pe kamar ke bal let jana hai. Apne dono haath sir ke peeche tuck karne hai aur apni body ko pet tight rakhte hue upar ki aur lekar ana hai. Crunches lagane ke dauran saans kaise le ye bahut jaroori hai, jab aap upar aaye to saans ko bahar ki taraf chhode and jab wapis neeche jaye to saans andar le. Is se apke core par bahut accha effect hoga aur acche results milenge.

2. Heel touch:-

Heel touch , ye exercise apke lower side abs aur love handles ko kam karne me bahut upyogi hai. Ise karne ke liye apni kamar ke bal let jaye aur haaton ko side mein rakhen. Ab ek taraf bend hoke apni right heel(edi) ko touck karke wapis pehle wali position mein aaye. Aisa hi dusre side bhi repeat karen aur is tarah 03 set 15-20 repetition ke lagaye . Alternate heel touch variation bhi try karke dekhe .

3. Hanging Leg raise:-

Hanging leg raise apke lower abs ko hit karne ke liye bahut accha workout hai . Is exercise mein apko kisi bhi hanging place par khud ko hang karna hai. Ab apko apne legs uthane hai ,legs upar late hue saans ko bahar chhode aur neeche late hue dheere dheere andar ki taraf saans le. Puri exercise ke dauran apne core ko tight rakhne .

4. Planks:-

Ye exercise core strength se related hai aur apko help karti hai apka core tight karne mein aur abs ki hardness badhane mei. Planks na keval apka core tight karne mein sahayak hai balki apka fat burn karne ke liye bhi bahut acchi exercise hai. Is exercise ko karne ke liye apko apni toes aur elbows ke bal apne aap ko position karne hai.  Core ko tight rakhte hue aur saans ko bahar Chhodte  hue jyada se jyada der tak hold karne ki koshish karein. Dheere dheere apne time ko badhane ki koshish karein.

5.  Agar plato hit hota hai to kya karein:-

Guys ek time ke baad aap mahsoos karenge ki apki body ka fat ek limit se jyada neeche nahi ja raha. To yahan aap apne workout mein thoda sa change laye . Plateau hit karne ke baad fat burn karne ka sabse accha upay hai Cardio empty stomach( Khali pet cardio).

Guys isme aapko roz subha khali pet 10-15 minutes ka cardio perform karna hai . Ye workout energy apki fat storage se derive karega aur apka fat burn hone lagega . Workout se pehle aap chahe to black coffee pee sakte hai jo apko focus rakne mein aur metabolism boost karne mein madad karti hai. Par black coffee ko workout se 20 min pehle consume karein. Aap is dauran bahut sare tarah ke workout kar sakte hai Jaise High Intensity Interval Training(HIIT) , Running , Skipping etc. ya fir aap apne gym workout ko subha bhi kar sakte hai.

Yahan hamare article Abs kaise banaye aur iske liye workout aur diet tips ka pehla part related to workout khatam hota hai. Ab hum badhte hai abs kaise banaye acchi diet ke saath.

Guys apko ye janana jaroori hai ki ABS ARE MADE IN KITCHEN , abs ka kitna bhi workout karne par bhi apki abs visible nahi hogi agar aap sahi diet nahi le rahe hai. Main yahan dene wala hu kuch asan tips jisko follow kar aap 04 weeks mein apni abs ko dekh payenge.

1.Maintainance calories se kam consume karein:

Doston har insan ke goal ke hisab se uski calorie requirements hoti hai . Jaise jise weight gain karna hai use apni maintainance calorie se jyada khanna khana hoga . Jiska goal muscle mass ko bachaye rakhna hai use apni maintainance calories jitna khana khana hoga aur jiska goal fat loss aur abs ka hai use apni maintainance calories se kam khana khana hoga. Aap sab yaha se apni maintainanace calorie count kar sakte hai. Har week apni maintainance calories se 200 colories kam consume karein. Age ham baat karenge ki kis macronutient ( carbohydrate,protein ,fat) se apko apni 200 calories kam karni hai.

2. Apni diet ko clean rakhe aur junk food bilkul band kare:-

Apni diet ko jitna clean rakhenge utna jaldi apko results milenge. Clean diet mein aap Vegetables, Whole wheat, brown bread, Brown rice, fish,eggs,chicken breast, paneer ,fruits ets consume karein. Macronutrients aur microinutrients ke bare mein aur janne ke liye is article ko refer kare . Har week apni calories ko 200 kam rakhein aur ensure karein ki wo calories carbohydrates se kam ki jaye . Jaise piche week ke tulna mein kam quantity brown rice, brown bread, fruits ko kam kare.

3. Apni diet mein water or vegitables ki matra badhaye:-

Abs banane ke dauran is baat ka dhyan rakhe ki din mein 02 baar vegetable salad khaye. Vegetable salad na sirf apko book mitane mein help karega balki iske jariye apko essential vitamins and minerals bhi prapt honge jo fat loss journey mein apko micronutrients ki kami se bachayenge. Dhyan rahe jab aap kam khana khate hai to apki body mein in essential micronutrients ki kami hone ka khatra rehta hai. Vegetables apko us kami ko pura karne mein help karti hai. Din mein kam se kam 04-05 litres pani ka sevan kare.

4. Sugar khana chhod de:-

Doston sugar chhona fat loss  aur abs ki diet ka sabse important part hai. Apko dhyan rakhna hai ki aap koi bhi sweetened beverage jaise cold drink , canned juices etc na piye . Inme na sirf bahut jyada matra mein calories jo sugar se ati hai  added hoti hai balki soda bhi milaya jata hai jo kabhi apki abs ko visible nahi hone denge. Jaise jaise aap sugar kam karenge apki cravings badhti jayengi aur aapko meetha khane ka mann karega. Is condition mein aap 15 din mein ek baar cheat meal kha sakte hai. Guys dhyan rakhein ki abs dikhne ke liye apko apni eating habbits mein sudden change lana hoga aur ek time ke bad aap khud farak mahsoos karne lagenge.

Mujhe yakin hai ki ye article Abs kaise banaye aur iske liye workout or diet apko acchi six packs abs develop karne mein madad karega . Age main apse aise aur bhi methods share karunga jis se fat loss journey bahut asan ho jati hai . Bas patience rakhen and desciplined way mein apne goal ki taraf age badhe.

 Special thanks to albawaba.com for the amazing pic.

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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