Aakarshakamaya six-pack nedu 5 margangalilude

Aakrum kothikkunna six pack neduka ennathu eluppamulla karyamalla athinu kadinamaya prayathnavum parisheelanavum koodiye theeru. Ella divasavum kurachu neram  vyayamam cheythathu kondu mathram ningal agrahikkunna phalam labhikkum ennu karuthunnathu viddithamanu. Six pack neduvaanulla vyayamam thudangunnathinu munpu ningal pariganikkeendathaya chila karyangal undu.

5 Surefire Steps To A Killer Six-Pack!

5 Surefire Steps To A Killer Six-Pack!

  • Udarathil kooduthal aayum slow twitch mamsa peshikal aanu kandu varunnathu, athinaal kooduthal bharam upayokichu kondu avarthanam(rep range) kuranja reethiyil cheyyunna vyayaamm aanu uchitham.
  • Udarathil pala tharathil ulla mamsa peshikal ullathu kondu thanne, vyayamam thiranjedukkumbol shradha venam.
  • Ningalude vayaril kozhuppu adiyunnath thadayan aayi phalapradhamaya oru diet kandethuka.
  • Cardio exercisukal kozhuppu kuraykkan uthamam aanu.
  • Ninglude shareeram karuthullathu aakunnathinodoppam vyayamathilum maattangal varuthuvaan shradhikkuka.

Mukalil paranja ella karyangalum veezhcha koodathe cheyyuvaan shramikkuka. Iva ellam orupole praadhanyam ullavayaanu, karuthullathum aakarshakavum aaya shareeram swantham aakkanam enkil  ee ghadakangale kurichu kooduthal arinjirikkeendathanu.

 

  1. Nammude udarathinu theevratha kuranja vyayamangal kooduthal neerathekku cheyyan aakum. Udarathile moonnu mamsa pesheeghanathilum(rectus abdominis, oblique, transeverse abdominis) 55 – 58 shathamanam type 1 adhava slow twitch mamsa peshikalum, 15 – 23 shathamanam type 2(fast twitch) mamsa peshikalum, 21- 28 shathamanam type 3(fast twitch) mamsa peshikalum aanullathu. Udharathinulla vyayamam thiranjedukkumbol kuranja repilum(aavarthanam), mithamaya( moderate) repilum,  uyarnna repilum ullava moonnum thiranjedukkeendathanu.  Fast twitch mamsa peshikal pettannu valarunnava ayathinal vyayamam thiranjedukkumbol ivayeyum koodi lakshyam vachullava aayirikkanam. Akarshakamaya six pack swanthamakkanam enkil bharam upayogichulla vyayamangal kuranja repil cheyyuka,ithu koodathe uyarnna repil ulla body weight exercisukalum cheyyanam, ithu shareerathinte madhyabagam kozhippillaathathu aakkuvan sahayikkum.

 

  1. Shareerathinte madhya bhagam kendreekarichulla vyayamangal thiranjedukkuvan shradhikkuka. Udaharanathinayi, ningal kaalukal oridatu dhrudamayi vazhkkuka, athinu shesham shareerathinte mukal bhagham crunch cheythukondu athinadutheekku kondu varuka. Ingane cheyyumbol ningalude variyellinteyum pelvisinteyum( vasthipradesham) idayilulla dhooram kurayunnu, ithu vayarinte mukal bhagathu kendreekarikkunna oru vyayamam aanu. Ningalude shareerathinte mukal bhagam nishchalamaaki vaykkuka, ini kaalukal uyarthikondu pelvis karakkuka ithu vayarinte thazhe ulla bhagam kendreekarichu kondulla vyayamamaanu. Ingane verthirichukondulla vyayamam ningalude shareerathinte phalapradhamayi ulla valarcha urappaakkunnu.

 

Nilathu kidakkuka, ini kaikal oru padil vachukondu crunches cheyyuka, matteethu vyayamathekkaalum udharthinte mukal bhagathe lakshyam vaykkunna vyayamam aanu ithu. Ithu koodathe sadarana aayulla crunches udharathinte mukal bhagatheyum thazhbhagatheyum randum kendreekarikkunnu. Oru paripoornamaya vyayamam aanu ningalude lakshayam enkil uyarnna repil ulla vyayamathodoppam kuranja repil ullavayum cheyyendathundu.

 

 

  1. Mattu shareerabhagangale apekshichu udharathile mamsapeshikal kozhuppu karanam cheriyathayi kanappedunnu. Amitha vannamullavarude shareerathinte madhya bhagam karuthullathaanenkil polum ava kozhuppinte adiyil maranju kidakkunnu, ithu kondu thanne shareerathile kozhuppu kurakkendathu athyavashyamayi theerunnu.

Aaharathilulla calorie kuraykkunnathu koodathe carbohydratesinte chakravum krithyamayi kaikaryam cheyyeendathundu. Ithu shareerathile kozhuppine kathikkunnathodu oppam mamsa peshikale valaruvanum sahayikkunnu. Adhyamayi ningalude shareerathinu aavashyamaya calorieyude alavu kandupidikkuka athinayi ningalude shareerabharam(pound) 15 kondu gunikkuka. Athayathu ningalude shareerabharam 200 pound aanenkil ningalude shareerathinu divasavum 3000 calorie aavashyamanu. 40 shathamanam calorie proteinil ninnum, 40 shathamanam carbohydratukalil ninnum, 20 shathamanam calorie kozhuppil ninnumanu labhikkendathu. Athukondu 200 pound shareera bharam ulla oru vyakthi divasavum 1200 calorie proteinil (300 gm) ninnum , 1200 calorie carbohydratukalil (300 gm) ninnum, 600 calorie kozhuppil (67 gm) ninnum kazhikkuvan shradhikkuka. Aharathilulla carbohydratesinte alavu sameekruthamayi kondupokuka, 200 pound shareera bharam ulla oralude carbohydratesinte chakram thazhe koduthirikkunu.

 

 

10 DAY CARB ROTATION

Day Carbs (percentage) Carbs (grams) Total Daily Calories
Day 1 100 % 300 g 3,000
Day 2 75 % 225 g 2,700
Day 3 50 % 150 g 2,500
Day 4 25 % 75 g 2,250
Day 5 25 % 75 g 2,250
Day 6 50 % 150 g 2,500
Day 7 75 % 225 g 2,750
Day 8 100 % 300 g 3,000
Day 9 100 % 300 g 3,000
Day 10 75 % 225 g 2,750

 

 

Proteininum kozhuppinum (300 gm proteinum 67 gm kozhuppum) parivruthi sambhavikkilla ennorkkuka. Shareerathinu labhikunna calorieyudeyum carbohydratinteyum alavinu maattam varunnathu kondu thanne, shareerathil calorieyude kuravundakumbol urjathinayi shareeram kozhuppu upayogikkunnu. Marichu shareerathil calorieyudeyum carbohydratinteyum alavu koodumbol, shareerathinu koodiya alavil oorjam labhikkukayum mamsa peshikalude valarcha koodukayum cheyyunnu. Shareerathinu uyarnna alavil protein labhikkendathum aavashyamanu, ithu mamsa peshikalil avashyathinulla amino acidukal undennu urappaakkunnu. Shareerathinu aavshyamaya carbohydrates neenda kaalyalavileekku labhichillengil ithu lean tissuevinte naashathinu kaaranam ayekkum. Calorie kuraykkumbol shareerathinte muscle mass nilanirthanayi supplements upayogikkam.

 

 

 

  1. Mukalil paranjirikkunnathu pole weight training vyayamangalum, shariyayulla dietum aakarshakamaya shareeram needan avashyamanu engilum ithu phalikkanam enkil ningalude shareertahile kozhuppu 12 shathamanathil (purushanmaril) kuravayirikkanam. Shareerathile kozhuppu kuraykkaan eettavun nalla maargam cardio exercisukal aanu. Neenda neeratheekulla theevratha kuranja cardio vyayamangalalla ningalude shareerathinu aavashyam, marichu HIIT adhava high intensity interval training aanu. HIITyil onnidavittu theevratha koodiyathum kuranjathumaya vyayamangalanu cheyyukka. Ingane ulla vyayamangal cheyyunnathiloode exercisinu sheshavum shareerathilulla calorie dhahippichu kalayuvanakum, HIIT cheyyunnathiloode exersicinu sheshavum ningalude shareeram kooduthalayi oxygen upayogikkunnu ennathaanu ithinu karanam. Shareeram kooduthal oxygen upayogikkumbol ningalude metabolism uyarnna nilayil avukayum ithu vazhi shareerathile kozhuppu kurayukayum cheyyunnu. HIIT azhchayil moonnu thavana 20-25 minute cheyyunnathiloode ningalkku shareerathile kozhuppinte alavil nalloru maattam kaanuvanaakum.

 

  1. Ninglude shareeram karuthullathu aakunnathinodoppam vyayamathilum maattangal varuthuvaan shradhikkuka. Oro dinavum mumbathe divasathekkaal kooduthal kadinamaya vyayamam cheyyunnathu sheelamaakkuka. Ithu mamsa peshikalude valarcha koottukayum ningalude shareeram kooduthal karuthullathaakkukayum cheyyum.

 

Thazhe koduthirikkunna pattikakalil ninnum oro vyayamam thiranjedukkuka. Ee vyayamangal ningalude udharathinte ella bhagangaleyum kendreekarikkunnava aanu. Ningalude shareeram karuthullathu aakunnathanusarichu vyayamam kooduthal kadinamullathu aakkuvan shradhikkuka.

 

KURANJA REPIL ULLA VYAYAMANGAL (LOW-REP EXERCISES)

Exercise Shareera bhagam ( target area)
Cable crunch Udharathinte mukal bhagam
Machine crunch Udharathinte mukal bhagam
Hanging leg raise Udharathinte thaazhbhagam

 

MITHAMAYA REPIL ULLA VYAYAMAMGAL (MODERATE-REP EXERCISES)

Exercise Shareera bhagam (Target Area)
Decline-bench crunch Udharathinte mukal bhagam
Ab roller Oblique, Udharathinte mukal bhagam
Hip thrust on incline board Udharathinte thaazhbhagam

 

UYARNNA REPIL ULLA VYAYAMANGAL (HIGH-REP EXERCISES)

Exercise Shareera bhagam (Target Area)
Crunch Udharathinte mukal bhagavum thazhbhagavum
Ab flex Udharathinte mukal bhagam
Oblique crunch Oblique

 

 

Aakarshakamaya six pack neduvan aagrahikkunnavar arinjirikkeenda chila karyangal:

 

  • Ningal melparanja moonu tharathilulla rep rangilumulla vyayamangal cheyyunnundennu urappaakkuka. Thudakkakkaar 2 set exercise aanu cheyyeendathu, ennal purogathi ethiya oru vyakthikku 4 set vare cheyyanakum. Ithinu randinum idayilulla vyakthikal 3 set exercise cheyyunnathanu uchitham.

 

  • Vyayamam cheyyumbol shariyaya weight thiranjedukkeendathum aavashyamanu.

 

  • Shariyayulla vyayamam thiranjedukkeendathum avashyamanu. Adhyam theevratha koodiya, kuranja rep rangil ulla vyayamangal cheyyuka. Shareeram thalarnnathinu shehsam kadinamaya vyayamangal cheyyuvan sadhichennu varilla. Athu kondu thudakkathil thanne ingane ulla vyayamangal cheyyanam. Vyayamathinte thudakkathil shareerathinte karuthu eettavum kooduthal aayirikkunnathu kondu thanne oru settil 8-10 reps cheyyanakum. Pinneedulla vyayamangal kaadinyam kuranjava aayathu kondu thanne vyayamathinte avasanatheekku kooduthal rep cheyyaanakum. Ingane uyaranna repilulla vyayamangal cheyyunnathiloode kooduthal kozhuppu dahippikkaanakum.

 

  • Oro settinidayilum oru minute vishramathinayi maatti vekkaam. Vyayamathinte avasana ghattathil kooduthal rep rangil ulla vyayamangal cheyyunnathu kondu thanne theevratha koottuvaanayi vishramathinulla idavelakalude dairghyam kurakkuka.

 

  • Bharam upayogichulla vyayamam cheyyunnathiloode ningalude shareerathinu kedupadukal sambavikkaam, ithil ninnum punapraapthi nedan shareerathinu samayam avashyamanu. Athinaal divasavum vyayamam cheyyunnathinu pakaram, azhchayil munno naalo thavana aakki kuraykkuka.

 

  • Ningalude shareeram karuthullathu aakunnathinoppam ningal vyayamathinu upayogikkunna weight vardhippikkuvanum, vyayamam kooduthal kadinamullathu aakkuvanum shraddhikkuka.

 

  • Ore vyayamam thanne sthiramayi cheyyunnathinu pakaramayi vyathasthamaya vyayamangal upayogichu mamsa peshikalude valarcha vardhippikkam.

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