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Pet Kam Karne Ki Exercise 12 Best Cardio Moves Hindi Mein

PET KAM KARNE KI EXERCISE 12 BEST CARDIO MOVES HINDI MEIN

 

Pet Kam Karne Ki Exercise 12 Best Cardio Moves Hindi Mein

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Aaj ke iss article mein main aapko 12 Best Cardio Moves batane ja raha hoon, jo aapka Pet Kam Karne mein madad karengi.

Ye sari workouts aap ghar ya toh fir gym mein bhi kar sakte hai.

Par uss se pehle, humein zyaada tar gym mein bataya jaata hai ki pet kam karne ke liye abs ki workout karo, MAIN AAP SAB SE JAAN NA CHAHUNGA KITNE LOGO NE AISA KARKE PET KAM KIYA, NEECHE COMMENT KAREIN!
The 3 Week Diet
Aisa bilkul nahi hota, kyuonki abs ki workout karne se abs ke muscles develop hote hai, pet kam nahi hota.

Iske liye aapko full body workout karna padega. Jo ko overall body fat ko target karta hai. Aur sabse zyaada aap kitna kha rahe hai uss pe dhyaan dena padega.

Agar aap bahar ka junk food khayenge toh aapka pet kabhi kam nahi hone wala. Iske liye pehle toh aapko kam calories ki diet leni padegi. JO KI MAINE AAPKE LIYE FREE MEIN DIET CHART BANA KE RAKHA HAI! FAT LOSS KI DIET FOLLOW KARE.

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Pehle toh main aapko ye samjhata hoon ki, aapke pet ke upar jo fat hoti woh kitne prakar ki hoti hai

Abdominal Aur Pet Ke Upar Do Prakar ki Fat Hoti Hai

  1. Subcutaneus Fat
  2. Visceral Fat

Subcataneous Fat

Subcateneous Fat

  • Subcataneous fat aapke muscles aur skin ke beech ki layer hoti hai.
  • Iss Fat Ki Layer Ko Aap apne ungliyo ke beech mein pakad ke dekh sakte hai.
  • Aur iske ke thoda badh jaane se aapko bimari ka koi khatra nahi hota.

Image Source

 

visceral-fat

Visceral Fat

  • Visceral Fat aapke andar ke organs ke ekdum bahar ki layer hoti hai.
  • Agar ye badh jaaye toh aapko type 2 diabetes aur heart ki bimari ho sakti hai.
  • Visceral fat aapke body mein aise compound release karta hai jo bimariyon ko badhawa deta hai.

Image Source

NOTE – Agar aapko pet kam karna hai toh SUBCATENOUS FAT ko kam karna hoga, tabhi aapka pet kam ho payega. Aur ho sakta hai aapke 6 pack bhi dikhne lagg jaye.
The 3 Week Diet
Toh sirf ab crunches karne se pet kam nahi hone wala aapko cardio bhi apne workout mein add karna padega.

Treadmill, jogging, cycling ya fir koi bhi type ka sport bhi chalega. Agar aapko subcatenous fat ko target karna hai.

Aerobic cardio bhi ek bohot acha tareeka hai visceral fat aur subcataneous fat ko burn karne ke liye.

Intensity ek bohot hi bada role play karta hai fat burn karne mein. Agar aap ek High Intensity Interval Cardio ya HIIT ko 4-5 din hafte mein kare toh isse apko bohot fayda milega naki ek slow intensity cardio se.

High Instensity Interval Cardio mein aapk achanak se apne heart rate ko badha dete hai workout ke through aur fir wapis normal pe le aate hai. Aur agar aap ek slow steady state cardio karte hai jaise ki ghanto treadmill pe dodna ya slow jogging karna toh ye cheez utna asar nahi karti.

Yaha 3 cardio circuit ke andar aapko 4 exercises karni hai, jisme ki first circuit mein –

Circuit 1

1. Squat Jump – 30 seconds
2. Accelerators – 30 seconds
3. Skaters – 30 seconds
4. Split Jump – 30 seconds

Ye sari Exercises bina kisi rest ke karni hai. Fir aap ek 30 second rest lenge aur iske 2 round aur karenge, yani ki pure 3 round.

Iske baad aap 1 minute ka break lenge, next round mein ye neeche di gayi exercise karenge –

Circuit 2

1. 90 Degree Jump Squat Twist – 30 seconds
2. Stacker Claps – 30 seconds
3. Power Jack – 30 seconds
4. Cannons – 30 seconds

Fir 30 second rest ke baad 2 aur round, aisa same aapko agli circuit ke sath bhi karna hai 1 minute ke rest ke baad.

Circuit 3

1. Jack Push Climb – 30 seconds
2.Reverse Lunge Left Knee Up – 30 seconds
3. Reverse Lunge Right Knee Up – 30 seconds
4. Shuttle Launchers – 30 seconds
The 3 Week Diet

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