Belly fat exercise for women, belly fat exercise at home , best stomach exercise, ghar pe abs ki exercise, abs kaise banaye,belly fat kaise Kam kare
FITNESS LIFE
BELLY FAT KAISE KAM KARE
Hello friends,
Aaj mai apko kuch stomach ki basic exercise bataounga jisko karke ap apna extra stomach ka fat kam kar sakte hai ya fir abs bana sakte hai . Mai ye nahi bataounga ki abs 10 din mai banaye 10 din mai fat kam kare kyoki ye dnno hi kaam 10 din mai nahi ho sakte . Apko bahut badia aur natural tareeka bataounga jisko karke ap 3-4 Mahine mai apna stomach ka fat loss kar sakte hai toh chaliye dosto shuru karte hai aaj ka topic .iss post ko pura padiyega tabhi apki help ho sakegi
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Jaise ki aaj sab log chahate hai hamara stomach pe fat na ho aur abs ho toh ye topic unke liye hi hai. Agar apka stomach nahi hoga toh ap fit dikhege aur jo bhi dress pehe nege vo bhi apke uper acha lagega. Uske liye mai apko 4 aisi exercise aur kuch tips bataounga jisko ap apna pure stomach ka fat burn kar sakte hai. Abs exercise ko ap Ghar pe gym mai kahi bhi kar sakte hai. Toh chaliye dosto shuru karte hai.
Jo exercise mai apko bataounga uske clips share karunga vaha dekhkr ap sahi movement se kar sakte hai. Aur jo 4 exercise mai apko bataounga ap inko alternative bhi kar sakte hai 40sec-1 min sec rest time mai. Aur ek ek karke bhi kar sakte hai.
1. LEG RAISES EXERCISE
Leg raises exercise ek aisi exercise hai jisko koibi kar sakta hai aur isse ap apna belly fat burn kar sakte hai . Isse exercise ko ap kaise karege . Ap iss exercise ko bench ke uper karenge . Jaise ap letenge aur apke hath hips ke niche rahege uske baad 45° tak uper lekar ayege aur dheere se niche lekar jayege aur jab ap niche se uper lekar ayege tab ap breathe ko bahar ki taraf chodege isee ap jada se jada reps kar sakege aur stomach pe cramp bhi nahi ayega. Aur ek baat ap video mai notice karna apka knee sidha rahega aur apke hips nahi uthna chahiye vo niche laga rehna chahiye. Aisa karne se apke back pain nahi hoga.
Leg raises sets and reps
Leg raises ke aap agar pehli baar karoge toh 2 sets aur 10-15 reps karege aur agar ap gym mai karte hai ya fir Ghar mai kar rahe hai bahut time se toh ap 3-4 sets aur 20-25 reps karege .
2. HALF CRUNCHES
crunches ek aisi exercise hai jo sabse jada gym mai ki jatti hai aur ap isko Ghar pe bhi bahut asaani se kar sakte hai . Isko ap mat pe karege toh apko jada fayda hoga aur iss exercise ko karte hue ap apne hath mai weight bhi pakad sakte hai. Crunches se apke stomach ka muscle bahut jaldi strong hotta hai. Ek baat dhayna rakhna hoga ki apko crunches mai uper anna hai dheere se aur dheere se hi niche jna hai aur hrr set khatam hone ke baad apko apne legs ko shake karna hai isse apke stomach pe cramp nahi ayega.
Half crunches exercise ke sets aur reps
Apko half crunches exercise ke bhi same leg raises ki trah karne hai agar ap pehli baar kar rahe hai toh 2 seta aur 10-15 reps aur lagatar bahut time se kar rahe hai toh 3-4 sets aur 20-25 reps .
3. LEG UP CRUNCHES EXERCISE
leg up crunches ye apke upper abs ke liye hotti hai isme apko apne dono legs ko uper hold karna hotta hai aur apne dnno hatho se toe ko touch karna hotta hai ya fir ap dnno hatho ko apne forehead pe bhi rakh sakte hai. Isse apka upper abs kaam karta hai aur jaise ap legs ko uper hold karte hai toh apke core muscle ki strength badti hai aur fat jaldi burn hone lagta hai. Iss exercise ko ap mat pe hi karege toh acha effect ayega. Isme bhi apko uper atte hue saas bahar chodna hoga aur bilkul dheere dheere exercise ko karna hoga. Ye sabse badia exercise hai apke stomach ka fat kam karne ke liye.
Leg up crunches ke sets aur reps
Iss exercise ke aap same agar ap naye hai toh 2 sets 10 reps aur agar apko kafi time hogya hai karte hue exercise toh ap 3-4 sets 20 reps.
4. PLANK EXERCISE
Plank ye sabse jaruri exercise hai apke core ke liye isee apko bahut fayde hoga jaise apka core strong hoga , all over stomach ki strength badegi , fat jaldi kam hoga , body ka acha balance banega , apki puri lower body ki takat badti jayegi. Isse apka weight bhi jaldi kam hotta hai aur apki lower back ko bhi taqat milti hai iss exercise se. Ye ek exercise se apka pura stomach ka aur lower body ka fat kam ho sakti hai agar ap iss exercise ko sahi se karlete hai toh. Aur apko iss exercise ko karte hue apna stomach ko hard rakhna hoga aur hips ko bhi hard rakhna hoga tabhi acha effect ayega. Aur sabse jaruri baat hai ki jo log sit ups exercise pe jada dhayan dete hai unko batade ki planks inn sab exercise se effective exercise hai.
Plank exercise ke sets aur hold time
Plank ap vaise toh apni power ke hisab se hold kijiye par ap 3-4 sets kar sakta hai aur 30-40 sec tak hold karege aur karte hue apni muh se breathing ko bahar ki taraf chodege isse ap jada der tak plank hold kar sakege aur apke core pe cramp bhi nahi ayega .
5. JADA PANI PIYE
j dosto pani ka sabse jada role rehta hai weight Kam karne aur apka belly fat kam karne mai. Ap jitne bhi diet , exercise, fibre apni diet lete hai toh bhi apka plan Kamyab nahi hoga agar ap pani pure din mai apni body weight ke anusar nahi piyege toh. Hrr bande ko kamse kam 2-3 litre Pani piina hi chahiye isse face pe bhi glow rehta hai aur weight loss, belly fat kam karne mai bahut help milegi aur apke body ki garmi bahar niklegi.
Pani kab aur kitna piina chahiye
Apko pani kamse kam 2-3 litre piina chahiye aur jaise ap khana khate hai uske adhe ghante pehle 1 glass halka gunguna Pani piina chahiye isee apko calories ko bhi kam lenge aur khana khane ke adhe ghante baad hi pani piina chahiye.
NOTE -- DOSTO MAINE APKO BATAYA KI KAISE AP APNA FAT LOSE KAR SAKTE HAI AUR . 4 AISI EXERCISE JISSE AP APNE CORE KO STRONG AUR ABS NIKAL SAKTE HAI . UMEED HAI APKO YE POST ACHA LAGA HOGA AUR AP ISKO KARENGE AUR APKO ACHA RESULT MILEGA . AGAR APKO KOI DOUBT HO TOH AP COMMENT BOX MAI PUCH SAKTE HAI AUR ISS POST KO SHARE KIJIYE TAKI AUR LOGO KE BHI HELP HO SAKE.
WRITER-- FITNESS LIFE
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