How to Build Six Pack Abs at Home, FULL WORKOUT/EXERCISE & DIET in hindi full (सिक्स पैक एब्स घर पर बनाये- वर्कआउट और डाइट )

Hello friends aaj ke time me sabhi logo ko life me kuch na kuch achieve karna hain life me kuch banana hain and bahut saare paise kamaane hote hain isliye wo log din-raat mehnat karte hain, unki lifestyle puri change ho jaati hain but is chakkar me wo log apni health ka dhyaan nahi rakh paate, wo log jo achieve karna chahate hain wo shayad kar bhi lete hain but unki physically personality kharaab ho jaati hain, unka stomach(पेट) badh jaata hain, body fat (चर्बी ) badh jaati hain, because unhe gym karne ka time nahi mil paata hain, mene internet me bahut search maara jab mene gym start kiya tha but hindi me jyada jaankari nahi is baare me so mene socha ki hindi me ghar par six pack abs kese banaaye and diet and workout bhi six pack abs ke liye ek psot daalu.

Friends me pahle hi bata du ki ghar par six pack abs banana itna aasan nahi hain, but  impossible bhi nahi hain, bahut se log strick diet and hard workout follow karke ghar pe six pack abs banaate hain, so aapko six pack abs ki home workout and diet hindi me sahi se and strictly follow karoge to absolutely aap yeh kar sakoge.

WORKOUT OR EXERCISE FOR SIX PACK ABS GHAR PAR BANAANE KE LIYE:- 

• CARDIO:- Friends six pack abs  ghar par easily ban sakte hain but aapko exercise karne ke liye CARDIO jarur karni padegi jese ki running kyoki running se body fat (चर्बी ) kam hoti hain jisase six pack abs easily visible honge, aap running ke sath swimming or other physical activities kar sakte hain, becuase six pack abs bhi ek type se muscle hi hain, jab aap continue exercise lagaoge tab wo pump karegi and foolegi, then aapke six pack abs visible honge.
• BASIC CRUNCHES:- Is exercise me aapko photo me dikhaaye gayi position me aana hain (apni knee fold karke apni upper body ko upar lana hota hain but kamar utha kar pura upar nahi aana hota) REPS:-15-15-12
  
• SITUPS:-  Is exercise me aapko knee crunches jese hi rakhni hoti hain but aapko apni kamar puri utha ke upar aana hota hain but isme yeh dhyaan rakhna hota hain ki kamar mudani nahi chahiye (like kamar ka C nahi banana chahiye) REPS:-15-15-12
  
• LEG RAISE:- Friends is exercise me aapko jameen me (met me) poora seedha letna hota hain and apni dono pairo ko 90 degree ke angle pe leke jaana hota hian and slowly slowly neech laakar jameen pe touch kiye bina aapko wapis upar leke jaana hota hain. REPS:-15-12-10

• PLANKS:- planks me aapko apni body photo me dikh rahi postion me laake hold karna hota hain is exercise me reps na hoke time base pe lagaani hoti he jaise pehla set start 40 seconds tak kiya and second 35-30 seconds tak, is exercise me aap time dheeme dheeme badha sakte hain.

• PUSH UPS:- Friends abs workout me apne paas power and stamina hona jaruri hota hain jo apne ko push ups se milega, push ups sabhi ko karne aate hain but position sahi honi chahiye because without proper position yeh sahi effect nahi  karegi, 

DIET & FOOD(खानपान  ) FOR SIX PACK ABS HOME WORKOUT:-

Frineds abs banaane ke liye diet sabse main cheej hain, agar aap diet follow nahi karoge to aap results sahi se haasil nahi kar paoge so me yaha pe kuch foods and diet six pack abs ghar par bannane ke liye bata raha hu jo ki high protein and low carbs wali hain (abs banaane ke liye high protein and low carbs wala food hi lena padta hain)

1. BROCCOLI(ब्रॉकली ):- Lunch me le sakte hain
2. WALNUTS(अखरोट ):- DIN ME EK BAAR FULL AKHROT 
3. GREEN TEA:- DIN ME EK BAAR(I PREFER IN MORNINGS) 
4. MILK
5. CHICKEN 
6. EGGS(अण्डे )
7. BANANA(केला )
8. SPROUTS(अँकुरित अनाज )

Friends aapko in sabke saath normal khana jese roti(2-3), chawal-daal or hari sabjiya le sakte hain but FAST FOOD & FRIED FOOD bilkul bhi allow nahi hoga kyoki yeh food fat badhaane ke saath saath stamina bhi kharaab karte hain jisase workout sahi se nahi ho sakta hain.

DIET CHART:- 

• Morning me green tea & ek apple or ek akhroat, thodi der baad egg white(उबले अंडे का सफ़ेद हिस्सा ) or light khana
• Dopahar me light khana jese chawal daal, daliya, 1-2 roti and chicken/broccoli 
• shaam ko  hari sabjiya, daliya, mix vegitabal le sakte hain.
• raat ko heavy diet nahi leni hain isme chicken (उबला हुआ ) rice and hari sabjiya le sakte hain,

Friends ghar par six pack abs banana and six pack abs banane ka schedule follow karna shuruaat me hard ho sakata hain but aap strictly yeh follow karenge to aapko surely results milenge.

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