19 Sahi tarike - Kaise Banaye – Six Pack Abs Building

Kya ap body banana (body building) chahte hai, thik vaisi hi jaise filmo me actors ki hoti hai, bilkul bindaas six pack abs. Ek acchi body banane ke liye us par kiya jane wala workout sabse jyada kaam ata hai aur usse jyada jaruri hai, sahi technique. Ap jab bhi body banaye to raato-raat hone wale chamatkar ke bare me na soche. Isme time lagta hai, iske liye apko lagatar prayas karna hota hai aur focus karna hota hai. Halanki, body banane ke liye sabse jyada jaruri hota hai uske bare me sahi jankari rakhna aur security laws ko janna, khaskar us samay jab apki body me fat ho aur use kam karke apko body ko banana ho. Yaha apko body banane ke kuch steps bataye ja rahe hai jo spko help karenge.

Six Pack Abs Body Banane Ke Tarike

1. Medical Test Karwaye

Sabse pahle doctor mile. Apni body ka check up karvaye. Body ki jarurat samjhe aur uski medical condition ko jane. Kisi bhi exercise ko karne se pahle doctor se advice le.

2. Acche Jim Ko Select Kare

Apni body ko banane ke liye ek acche jim ko select kare, jaha ap trainer ke under me exercise kar sakte hai. Jim ka environment aur location bhi accha hona chahiye.

3. Apni Manspeshiyo (Muscles) Ko Majbut Banaye

Bhari vajan ko uthane se pahle apni muscles ko majbut banaye aur unhe chot lagne se bachaye. Ek baar jab muscles strong ho jati hai to ap aaram se exercise kar sakte hai.

4. Training Partner Banaye, Isse Behtar Result Milega

Ha, dosto, yah reality me sach baat hai ki agar ap jim me koi training partner banate hai to apko apni body banane me aram milta hai. Ap uske sath khud ko compare kar sakte hai.

5. Apni Body Ke Changes Ko Jane

Agar ap body banane ki shuruat kar rahe hai to apni body me hone wale small changes ko dhyan me rakhe. Isse apko use age improve karne me asani hogi. Agar apko lagta hai ki apke sharir ko rest chahiye to har ek din rest le lekin ise roj jyada rest na de, workout karna bahut jaruri hai.

6. Stretching Jaruri Hoti Hai

Workout session me stretching jarur kare. Isse muscles majbut hoti hai aur unme sujan bhi nahi ati hai. Iske alava, isse body me lachilapan (flexibility) bhi ata hai.

7. Acche Se Saans Le (Breath Properly)

Exercise ke dauran sahi samay par breath lena sabse important hota hai. Breath ko sahi tarike se lene par exercise me kafi labh milta hai.

8. Acchi Neend Le (Get Full Sleep)

Exercise ke sath-sath yah bhi behad jaruri hota hai ki ap acchi aur bharpur neend le. 7 se 8 ghante sona bahut jaruri hota hai.

9. Santulit Bhojan Khaye (Eat Balanced Diet)

Exercise karne ke baad santulit bhojan jarur khaye. Isse body me poshak tatv (nutrients) puri tarah se milenge. Sharir me protein ki matra kafi acchi hogi.

10. Hamesha Warm Up Kare

Koi bhi Lift Exercise karne se pahle body ko warm up jarur kare. Isse body par achanak se jyada pressure nahi ayga. Warm up karne se body me flexibility bhi ati hai.

11. Sahi Goal Banaye

Body banane ke liye aisa goal banaye jo sachmuch me possible ho aur use sahi me karke me karke dikhaya ja sake. Yah koi ek din ya hafte bhar ki baat nahi hai, apki ki body ko shape me ate-ate saalo lag jate hai. Isliye hamesha dhairya (patience) rakhe aur workout karte rahe.

12. Har Din Alag-Alag Exercise Karne Ke Bare Me Soche

Har din ek hi tarike kiexercise na kare. Har din kuch naya try kare, isse apko body building ki different techniques ke bare me knowledge bhi hoga aur sath hi apki body me samay bhi kam lagega.

13. Body Banane Ke Liye Time Banaye

Plan kar le ki apko itne se itne time apni body ko aisi exercise karani hai. Isse ap apne goal ko pane ke liye har din mehnat karenge aur ise jaldi paa lenge.

14. Free Weight Ka Prayog Kare

Jab bhi lift kare ya dumbbell par ho, to free weight ka prayog kare. Isse apki body me aur jyada majbuti aygi.

15. Yaugik Abhyas (Compound Workout) Ka Prayas Kare

Kuch compound workout jaise – Squats, Dead Lift, Bench Press, Military Press aur Dumbbell Row adi ko kare. Isse muscles ke fiber majbut honge.

16. Kai Vajan Uthaye Aur Baar-Baar Uthaye

Har din vajan thoda-thoda badhaye aur body ko iski adat hone de.

17. Apne Posture Par Dhyan De

Jim ke sath-sath apni body ke posture par bhi dhyan de. Yah check kare ki exercise karne ke baad body me kitna fark ho raha hai.

18. Bharpur Pani Piye

Workout session me bharpur pani piye. Isse apki body hydrate nahi hogi aur thakan (tiredness) bhi dur hogi.

19. Apni Choto Ka Dhyan Rakhe (Take Care Of Your Injuries)

Agar apko kahi chot lagi hai to use ignore na kare. Us par dhyan de, medicine lagaye aur agar aaram ki jarurat ho to aram kare.

Body Building Ke Liye Faydemand Foods (Beneficial Foods for Six Pack Abs Building)

Body building me safal hone ke liye healthy diet lena jaruri hota hai. Acchi body wale vyakti apne diet me aise khas ahar lete hai jisse unki body muscles turant bane. Keval jim me jakar paseena wahane se hi body nahi banti, agar apko acchi body chahiye to protein aur poshak tatvo se bhare food lene honge. Body building ke liye sugar aur extra fat wale bhojan par rok lagani hogi. Kuch log jinhe body building ka shauk hota hai ve apne ahar me keval anda (egg), chicken aur brown rice hi khate hai kyonki unhe anya aharo ke ware me koi jankari nahi hoti. Par dosto agar ap bhi body building ka shauk rakhte hai to hum apko aise foods ki jankari denge jinhe niyamit sevan karne se apki body jaldi banegi. Body building karne walo logo ko shakti ki bahut jarurat hoti hai, sath hi unka immune system bhi majbut hona chahiye.

Anda (Egg)

Body building ke liye anda se accha kuch nahi ho sakta, kyonki iske safed bhag me 84% protein aur 0% fat hota hai. Ande ko hamesha ubal kar hi khana chahiye. Muscles banane ke liye apko ek din me 5-6 ande khane ki jarurat hai.

Kekda (Crab)

Crab me tarah ke nutrients paye jate hai aur isme bilkul bhi calorie nahi hoti.

Mutton

Yah protein, iron, zink aur vitamin B se bhara hota hai. Hafte me ek baar mutton jarur khaye lekin koshish kare ki yah mutton fry kiya hua na ho.

Fish

apki muscles ko badhne ke liye mono-saturated fat ki jarurat hoti hai. Workout karte samay sharir ka saara fat burn ho jata hai to aise me sharir me jama mono saturated fat hi sharir me energy badhata hai.

Ghongha (Snail)

Purusho ke liye yah ek special body building food hai. Isko khane se body ka testosterone level badhane me help milti hai.

Oats

Sharir me digest process ko badhane ke liye oats khaye. Isko khane se sharir me fat bhi nahi jamta.

Paneer (Cheese)

Paneer me bahut jyada matra me protein hota hai. Isliye yah body building ke liye accha hota hai. Isliye yah body building ke liye accha hota hai.

Broccoli

Isme vitamin C hota hai jo sharir me cells ko turant kharab nahi hone deta aur sharir ki immunity power ko badhata hai.

Mungfali (Peanut)

Peanut butter ya fir mungfali khane se sharir ko turant energy milti hai. Isko khane se bahut der tak bhukh nahi lagti.

Kela (Banana)

Ise khane se sharir ki immunity power increase hoti hai aur yah protein badhane me bhi help karta hai.

Palak

Agar body banane wale palak niyamit rup se khaye to unki body jaldi banegi.

Laal Mirch Ya Hari Mirch

Laal aur hari mirch body building ke liye acche food mane jate hai. Yah haddiyo (bones) ko majbut karne ke liye aur acche blood circulation ke liye jane jate hai.

Blue Berry

Blue berry me bahut sare nutrients hote hai jinse kai bimariya dur rahti hai. Sath hi yah sharir me cellular elasticity banane me bhi help karti hai.

Green Tea

Iski sabse acchi baat yah hai ki yah sharir me acche bacteria ko janm deti hai jisse body builders ka immune system majbut hota hai aur bimariya dur rahti hai.

Shakarkand

Isme sehatmand carbohydrates milta hai jo body banane walo ko bahut jaruri hota hai, kyonki isse unhe workout karne ke liye stamina milta hai.

Tamatar (Tomato)

Isme vitamin A hota hai jo ki body building ke liye accha mana jata hai. Isse fat bhi burn hota hai aur muscles me khichav bhi kam hota hai.

Anjeer

Yaha par hum taji anjeer ki baat kar rahe hai na ki sukhi anjeer ki. Yadi ise roj khaya jaye to isse body tagdi banti hai. Din me ek anjeer ka fal khana chahiye.

Mushroom

Safed rang ke mashroom labhdayak hote hai. Isme bahut sare nutrients hote hai jisse muscles banne me help milti hai.

Tofu (Bean Curd)

Isme vah sab paya jata hai jo meat me hota hai. Isme amino acid aur Isoflavones Compound paya jata hai jisse muscles bahut teji se develop hoti hai.

Daal

Apko daal roj khani chahiye kyonki isme protein aur nutrients hote hai.

Dahi (Yogurt)

Dahi me bahut sara complex sugar aur ghunalsheel (soluble) protein hota hai. Yah workout karne ke liye shakti pradan karta hai.

Pineapple (Ananas)

Agar apko acchi muscles banani hai to ap taja pineapple khaye. Isse workout ke liye energy milti hai.

Jaitun Ka Tel (Olive Oil)

Apne vegetable oil ko badal kar jaitun ka tel istemal kare. Isme jaruri fattya cids aur mono-saturated fats hote hai jo muscles banane me upyogi sabit hote hai.

Chocolate

Dark chocolate body banane ke liye sabse accha padarth mana jata hai. Hafte me ek baar dark chocolate jarur khani chahiye.

Alsi (Linseed)

Alsi ke dano me bahut sara protein aur fiber paya ata hai. Body building ke liye aur physical activity badhane ke liye ise jarur khaye.

Badam (Almond)

Badam me amino acid hota hai jo muscles banane me help karta hai. Badam ko ap snacks ke rup me kha sakte hai.

Ricotta

Yah Italian Cheese hai jo sheep ke milk se banta hai. Iska sevan karne se haddiya (bones) majbut hoti hai aur body bhi majbut banti hai.

Chukandar (Beetroot)

Isme Nitrate paya jata hai jisse body ko flexibility aur energy milti hai. Ise pahle ubal kar fir sabji rup me khana faydemand hota hai.

Chicken

Chicken me atyadhik protein hota hai aur fat bilkul bhi nahi hota. Isliye yah ek acchi body building diet hai.

Avocado

1 Avocado fruit me 20 jaruri nutrients, 250 calories, 10 gm fiber aur 15 gm mono-saturated fat hota hai. Isliye yah body building me faydemand hai.