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                  FITNESS LIFE

           OBLIQUE FAT KAISE KAM KARE

Hello friends,

Friends aaj mai apko bataounga ap apne sides ka fat Kaise kam kar sakte hai isko hum oblique bhi bolte hai. Ye ek aisa fat hai jo bahut jaldi jama hojatta hai aur bahut time lagta hai isko kam karne mai iski vjha se hamari back ka pura muscle nahi ban pata.


     Aaj mai apko side fat kam karne ke liye diet tips aur  4 aisi basic exercise hai jo ap apne ghar pe bahut aram se kar sakte hai iske liye apko kahi jane ko jarurat nahi hai.Dosto iss post ko pura padiyega aur isko follow bhi kijiyega apko bahut acha result milega . Pehle mai apko exercise bataounga uske baad kya diet leni hai aur kya chodna hai. Aur mai apne Instagram ka link bhi dedunga ap vaha bhi mujhe follow kar sakte hai daily fitness tips aur exercise schedule ke liye link pe visit kare👇

Fat loss and daily workout schedule


           1. WOOD CHOPPER EXERCISE

Dosto ye exercise sabse badia maani jaati hai side fat ya oblique fat ko kam karne ke liye iske liye apko gym mai cable crossover ki machine ke lock ko apni kamar ke Barabar tak lagana hoga aur wire ko aur 10-15 kg se jada weight nahi lagana aur fir wire ko apni taraf khich kar wire ki sidai mai Anna hoga aur feet ka fasla apne shoulder ke barabar kholna hoga aur hath ko sidha rakhna hoga aur fir wire ko dusri khichna hoga isse apke oblique fat bahut jaldi kam hoga . Iss Exercise ko mai apko video mai dikhaounga ap usko dekhkar kar sakte hai.


    Wood chopper exercise sets aur reps

Iss exercise ke apko dnno side mila kar 20-20 reps karne aur 3 sets karne hoge.


                2.  Bicycle crunches

Ye exercise vaise toh apke Abs ke liye hotti hai par iska bahut acha effect apke oblique pe bhi atta hai. Iss Exercise ko ap floor pe mat pe letkar karni hogi aur isme bahut galtiya karte hai log jaise apki jo chin hotti hai usko niche ki taraf rakhte hai apko apni chin uper rakhni hogi isse apko neck pain nhi hoga aur cirvical ki problem nahi hogi.ye exercise mai apko saas chodne aur lene ke tareeke ko bhi samjhna hoga jab apka leg uper ayega tab apko saas ko bahar chodna hai aur iss Exercise ko video mai apko dikhaounga ap usko bhi dekh sakte hai.


        Bicycle crunches sets aur reps 

Iss exercise ke apko donno taraf 15-15 reps karne hoge aur 3 sets kam se kam karne honge 


      3. CROSS BODY MOUTAIN CLIMBING

Ye exercise aise toh apke pure lower body ke fat ko burn karti hai jaise apke stomach ko rone karti hai, hips , hath , chest ko sabhi parts ko strength deti hai aur iska badia effect apke oblique pe bhi atta hai apke oblique ka fat bahut jaldi kam hotta hai iss Exercise se . Iske liye apko ulta letna hoga aur apne dnno hath floor pe rakhne hoge aur fir lower body ko bilkul sidha rakhna hoga aur ek ek karke legs knee ko bend karte hue right leg ko left ki taraf bend karke lana aur left ko Right ki taraf. Iska karne ka treeka mai apko video mai dikhaounga ap dekh sakte hai


Cross body moutain climbing ke sets aur reps

Iss exercise ke apko dnno legs pe 20-20 reps karne hoge aur thoda fast karne hogs jaise apko video mai dikhaounga


                    4. SIDE PLANK

Side plank exercise sabse badia exercise hai oblique ke fat ko kam kar sakte hai isse apka fat jaldi kam hotta hai aur apke core ko --    👇  

strength milti hai , 

flexible banati hai , 

balance acha banati hai body ka , 

back pain se Rahat milti hai , 

Fat jaldi burn hotta hai 


                   Karne ka tareeka 

Iss Exercise ko karne ke liye apko mat pe letna hoga ek side letna hoga pehle apke toes niche rahege aur apki kohni niche rahegi aur same aise hi apko dusri taraf bhi karna hoga aise karke apka ek sat pura hoga. Aur apko saas ko lagataar chodna hoga isse apka stamina bana rahega


Side plank ke sets aur kitne second Karna hai

Iss Exercise ko apko 3 sets karne hoge aur kamse kam 30 second tak hold karke rakhna hoga dono taraf tab apka ek sets pura hoga.


 SIDE FAT KAM KARNE KE LIYE KYA KHANA  CHAHIYE AUR KYA CHODNA CHAHIYE

                            



KHANA HAI                          CHODNA HAI

1.protein Diet                    1. Oily avoid 

2. Pani jada Pina chaiye  2.bevarage drink

3. Nind achi leni chahiye  3. 

4. Diet mai fibre jada lena 4. Carbs, fat 

5. Green vegetables add    5. Dinner mai  kijiye                                          kam khaye

                                           

YE DIET AUR EXERCISE KO KAMSE KAM 5-6 WEEKS TAK KARNI HOGI AUR DOSTO AP INN 4 EXERCISE KO EK SATH BHI KAR SAKTE HAI JAISE APNE 4 EXERCISE SATH MAI FIR 1 MIN KA REST USKE BAAD FIR REPEAT KI ISSE APKA FAT JALDI KAM HOGA.

NOTE---- DOSTO AAJ MAI APKO ISS POST MAI BATAYA KI KAISE AP APNE OBLIQUE FAT KO KAM KAR SAKTE HAI DIET AUR KUCH EXERCISE SE JO KI APKO APNE GHAR PE BHI KAR SAKTE HAI. UMEED KARTA HU APKO POST ACHI LAGI HOGI AUR ISS POST KO AUR LOGO KE SATH BHI SHARE KIJIYE TAKI UNKI BHI HELP HO SAKE AUR JINKI KOI QUARRY HAI COMMENTS MAI YA FIR INSTAGRAM PE PERSONAL DM KARKE  PUCH SAKTE HAI USKA LINK APKO ISS POST MAI MIL JAYEGA. MILTE HAI AGLI POST KE SATH    

                       WRITER - FITNESS LIFE





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