Flat Tummy pane ke asardaar gharelu nuskhe.

Aaj kal ki busy lifestyle mein jyadatar log office mein 8 se 10 ghante tak kursi par baithkar kaam karte hain.  Aise  mein unke pet ka bahar nikalna ek aam si baat ho gayi hain. Is motape ko regular taur  par exercise karke  kam kiya ja sakta  hain, Lekin kai logo ke paas iske liye itna time nahi hain. Aise mein hum aapko kuch upay bata rahe hain jinhe apnane se bahar nikala hua pet andar ho jayega.

1) Abdominal crunch kare , Jisme peeth ke bal letkar apne ghutno ko mod le aur haatho ko mod kar seer ke neeche rakh le. Iske baad apne shoulders ko zameen se thoda upar ki taraf uthaye.

 2) Khane mein genhu ki jagah chane aur jau ki roti khaye. Iske liye 10 Kg. Chan eke aate mein 2 Kg. Jau pisvaaye. Yeh khane se pet ka fat jaldi kam ho jata hain.

 3) Workout ko hamesha kram se kare. Isme cardio kewal 20 minutes, muscles building 15 minutes aur aakhir mein Abe exercise karni chahiye. 

4) Rojana aadha chammach saunf khaulte paani mein daal kar 10 minutes ke liye chhod de aur thanda hone par piye. Yeh kam samay mein pet kam karne ka sabse kargar upay hain.

 5) Agar aap niyamit roop se exercise nahi kar paate hain toh roj subah-sham walk karne jaroor jaye. Ise aadat banayenge toh dheere-dheere exercise bhi kar payenge. 

 6) Din mein dophar 3-4 baje ke beech mein kuch protein wale food khaye, Kyonki isse metabolism badhta hain. Iske alawa har 2 se 4 ghanto ke beech kuch halka-fulka khate rahe. Dry fruits, Fruits, Healthy snacks ke taur par sprouts khana tummy ko jaldi flat karne mein madadgaar foods hain.