Top 5 Abs Workout And Diet Plan -
It is not just a matter of the present times, but the desire to have a shapely and strong body has been the choice of youth since ancient times. In ancient times people used to indulge in activities like running, yoga, tug of war, wrestling, carrying loads on themselves. With the passage of time, the form of all these exercises has changed, replaced by gyms and other institutions, but traditionally, the activity remains the same, according to the demands of the modern era and the times, there have been changes. Today's youth prefer to spend time in the gym for a fit and healthy body.
Now when it comes to six-pack abs, most of the youth want six-pack abs, for this, they try, some run, some like to walk, some like to ride a bicycle, in fact, nature has created six-packs. has made. Abs are given to everyone as a boon. If we look at farmers and laborers who have six-packs without the gym and without exercise, it is understood that six-pack abs are naturally available to everyone. Then the question arises that why not everyone's abs are visible and to get them, one has to sweat in the gym for hours, now to get these abs, first you have to melt the fat stored in the stomach. Now for this, some people want to adopt shortcuts, which can be harmful, the direct and easy way is to work hard and plan your diet. For this we have to take a low-calorie diet, you should eat such food which is digestible for you. Now it may be different for everyone, you have to change the way of eating, forget the taste of your tongue because whenever we take nutritious food it is tasteless. Let's discuss some six-pack abs diet. Before this, you have to check with your BMI that how many calories you need for energy, and accordingly, your diet plan will be made.
However, we mention some diets that contain low-calorie, low-fat, and fat-burning ingredients.
Top 5 workouts for six-pack abs -
1. Hanging knee ups(raises) -
This exercise hits the lower abs. Many people do not see lower abs, only upper abs are formed. If you do not pay attention to the lower abs, then it will not develop.
If you want to make lower abs then this is the best exercise. You do not need to swing while doing this exercise. Your body must remain stable to maintain balance. If you have trouble hanging onto the bar, you can use a parallel dips machine. There are other options too but this is the best exercise, so it is included in the top exercise.
3 SETS OF 25 REPS
2. Leg Raises on dips bar -
In this exercise, you have to put both your hands in the dips bar machine and raise both the legs upwards and then bring them down, this will strengthen your abs muscles. This exercise will develop your lower abs quite well.
3 SETS OF 25 REPS
3. Plank -
In this exercise, your back will be straight, that is, your stack and shoulder will be in a straight line. This is the best exercise for all the muscles along with your abs. If you have any injury in your body or you have any injury in your back then it helps to heal them.
This exercise increases your metabolism and burns more calories, doing plank also increases the stability of the body. You must do this exercise 3 times a week. If you are not able to plank for 1 minute, then you can do it twice in 30 seconds.
3 SETS OF 1 MINUTE
4. High knee run -
In this exercise, you have to take the feet as high as possible, this exercise makes your legs strong and helps in weight loss. This is the best workout for our abs with the leg. It makes our core strong. You must include this exercise in your workout. This is the best workout for our lower body.
3 SETS 0F 25 REPS
5.Cable Crunches -
In this exercise, we perform by keeping the knee in the ground. While doing this exercise, you do not have to be too close to the machine and your hands will be behind the head. You must do this workout three days a week with a good diet. After a few months, your abs will start to form.
3 SETS 0F 20 REPS
Top 5 diets for six-pack abs -
1. Chicken and Soybean -
Chicken has low carbohydrates and a fair amount of protein which helps in building your muscles. Now soybeans are the best source of protein for those who cannot eat chicken. Soybean has more protein than chicken. You get soybean at the lowest price.
2. Milk and Cheese -
Protein is found in good quantity in milk and calcium is also found in abundance which is very important for our bones. Similarly, cottage cheese is also a good source of protein. You can eat it before exercising.
Dairy products provide you with a good amount of protein, which is the best diet for vegetarians.
3. Banana -
Banana is the best and cheapest fruit among fruits. Big players definitely eat bananas while playing. In this, potassium, protein, carbs are found in good quantity, people doing weight gain and weight loss can consume it. It gets digested very quickly. You can eat 2 bananas before exercising.
4. Dryfruits and Seeds -
Dryfruits means good fat and protein are found in abundance in cashews, almonds, peanuts, dates, etc. Flaxseed contains omega 3 fatty acid which is very good for our hair, nails, and skin. It saves us from depression and keeps our mood good. In this way seeds and dry fruits are very important for our muscle building and skin.
5. Oats -
Rich in protein and fiber, oats are one of the best food to maintain your body weight, low in fat, and one of the best healthy foods. Oats reduce the increased cholesterol in our body and are a good source of muscle building. it is easily digested. You can make it by adding water or milk, it gets ready in 2 to 3 minutes.
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