छह पैक एब्स पाने के लिए 10 जरूरी टिप्स:

1.प्रोटीन युक्त डाइट लें

[{"selector":"#anim-b552a0cb-fdf0-4b2c-bec2-ceddb6e77d82 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-24.772135345557743%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-aaa18415-0474-4611-8f24-769947f1470d","keyframes":[{"offset":0,"transform":"translate3d(0, -553.90939%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -155.759320468%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -52.953737684000004%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -19.885347101%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -8.640986484%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":600,"fill":"both"}] [{"selector":"#anim-d106f0f6-2b68-435a-a2fc-a35fe7decec9","keyframes":[{"offset":0,"transform":"translate3d(0, -699.22225%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -196.62129670000002%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -66.84564710000001%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -25.102078775000003%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -10.9078671%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":600,"fill":"both"}]

2.कार्ब्स कंट्रोल करें

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3.पानी ज्यादा पिएं

[{"selector":"#anim-a19d2dc0-a266-4054-9706-fb96b91a27f5 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-22.297297396029094%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-7f41684b-e5f1-45ff-acff-5d39a06736d4","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-7d325566-44a5-45f2-b559-85b354de091e","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-62024129-ca18-4527-a6bf-715cbaae3553","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-53eac1ea-8bfb-49a3-8f6f-0032f127cd91","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

4.कार्डियो करें

[{"selector":"#anim-fb56f989-6399-46e3-8216-c8e35c6108d8 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-43.24340819564086%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-adfe223a-1e14-4242-8631-78f43dfc4134","keyframes":{"transform":["translate3d(-123.61111%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c77560a8-9353-4655-975a-c4cba0d27c1d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ce1b84a4-4deb-4d0a-95b9-f26fc2035659","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-042c51c9-5eaa-482c-a455-6d750cadd660","keyframes":{"transform":["translate3d(-120.13202%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6151d2d7-4f48-4172-a9ea-7c820d5665bc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-64db5edb-812f-49e8-9c1c-d1e1287c9203","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}]

5.कोर वर्कआउट करें

[{"selector":"#anim-62e6ad72-202a-4a36-848b-6b23fefb2db9 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-19.67773415688172%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-57d56c8f-50c2-408c-9e37-dfe6d8d1becc","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-19b47471-5789-458a-9637-243a104a627b","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-5edd5a71-8af7-4cfc-8022-3e60d4a9e6f5","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-8fc971d8-b7e8-4225-9f7f-c2472d70600e","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

6.– वेट ट्रेनिंग करें

[{"selector":"#anim-783cda59-6fba-432e-83ae-622ed8243798 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-23.294574323961037%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-c4a2f67c-7aad-44dc-80e1-33a1df187c76","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-5d9337e1-103e-427e-aa0c-645e626cbfaa","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-899b5d73-aa05-4fa4-827e-740979dc6691","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-74e45233-31d3-4039-b8cc-b2dadb94f3b0","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

7.अच्छी नींद लें

[{"selector":"#anim-c6e36c9b-84b6-4d82-b1be-53f49c1f13f3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-19.018554462944405%, 0, 0) translate(-25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] [{"selector":"#anim-54dac851-4145-46db-b239-3bffb5aa2cd2","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-e04d9a08-870f-4753-b4c7-103dc9249740","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-1fcb3f26-2ebe-44fb-b278-ae0519ae37ce","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-8f088267-d0ad-42c1-a4ba-7f1553166d03","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}]

8.जंक फूड और एल्कोहल से बचें

[{"selector":"#anim-0cba24db-1855-429c-a018-7aa35d5006e2 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-5.462375309984552%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-6eac6b05-34c9-43ef-835d-7d17c07df0cb","keyframes":{"transform":["translate3d(108.65671%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-5706cf99-6bac-4e6f-8e99-5fdef40dd12e","keyframes":{"transform":["rotateZ(180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}] [{"selector":"#anim-7262a23b-5094-4fd8-9d6c-91fc3976b36c","keyframes":{"transform":["translate3d(101.29533%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-39564bc1-eeef-41eb-8c33-f039da255102","keyframes":{"transform":["rotateZ(180deg)","rotateZ(0deg)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}]

9.निरंतरता बनाए रखें

[{"selector":"#anim-eb9c658a-3d0e-4b51-8a36-06ad048a46c7 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-8.558035821896375%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-3b8bef66-4fea-4880-b489-9131d71c458f","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-26a6c99c-63ca-4335-986a-ad2451c1b853","keyframes":{"transform":["rotate(-540deg) scale(0.1)","none"],"opacity":[0,1]},"delay":0,"duration":1000,"fill":"both","iterations":1}]

10.स्ट्रेस कम करें

[{"selector":"#anim-547944bb-6494-45c6-9f27-5207398ee52b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-24.55744011157821%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-4540ad18-3f28-41bd-82d0-d9ba303d45af","keyframes":{"transform":["translate3d(-122.86585%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c217cab1-0b98-4189-a11b-632cb82d4d3f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-32b160c1-5068-4f48-bd54-a9f9acbfe174","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-ab0f296f-da8e-4871-8290-a7ab8010da9f","keyframes":{"transform":["translate3d(110.20407%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-83ac3b70-fa57-4b5c-b1b3-e8134c70af2f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4eae60b-6ab0-4867-a35e-ea3243778264","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}]

छह पैक एब्स पाने के लिए 10 जरूरी टिप्स:

1.प्रोटीन युक्त डाइट लें

अंडे, चिकन, दालें और पनीर खाएँ।

2.कार्ब्स कंट्रोल करें

ब्राउन राइस, ओट्स और फाइबर युक्त सब्ज़ियाँ लें।

3.पानी ज्यादा पिएं

दिन में 3-4 लीटर पानी ज़रूरी।

4.कार्डियो करें

रनिंग, साइक्लिंग और स्विमिंग से फैट बर्न करें।

5.कोर वर्कआउट करें

क्रंचेस, प्लैंक, लेग रेज़ और सिट-अप्स करें।

6.– वेट ट्रेनिंग करें

डेडलिफ्ट, स्क्वाट और बेंच प्रेस को शामिल करें।

7.अच्छी नींद लें

7-8 घंटे सोएं ताकि बॉडी ठीक से रिकवर हो सके।

8.जंक फूड और एल्कोहल से बचें

हेल्दी ड्रिंक्स और क्लीन डाइट अपनाएं।

9.निरंतरता बनाए रखें

धैर्य और अनुशासन से ही रिजल्ट मिलेगा।

10.स्ट्रेस कम करें

मेडिटेशन और योग से दिमाग शांत रखें।