What we do for six packs-protein, daily diet, exercise, routine

Six pack abs make anyone even more attractive. But it is also important to know what to do and what not to do when making them.

six pack abs

There is no fix time to make six pack abs, it depends on body texture and strength etc. If you going to the gym daily, follow a good diet plan and doing some selected effective exercises, Six Pack Abs can be made with a good diet.

Do Crunch Exercise

For exercise crunch, lie on the floor and lift the upper part of the body while pulling in the breath. You will be able to feel the effect on the stomach muscles. These exercises are the most important to making nice six-pack abs.

Long Arm Crunch, Reserve Crunch and Jackknife

You can crush the long arm, turn it on your knees to sit and then lie down, now take your hands backward and bring them in front of your face and crunch. Crush the reserve, lie down on your back and then put your hands under the head. Then After, turn your knees to near the chest towards 90 degrees. Now lift the legs up and crunch. Jackknife is a good exercise for Six Pack Abs.

Sit-ups

For make sit-ups, first, lay the knees on the ground and put the claws on the ground. Now put hands on the back of the head and try to bring the upper part of the body with the waist to the knees. In that way, the stomach muscles are work with their full strength. For make sit-ups, any other weight can be kept on the chest.

Lift the leg

Start the leg lift, lie down on the ground and keep both of legs and hands straight, both sides of the body. Now lift both legs together and kneel and make 90 degrees Angle, up to the top of the waist, stay in this condition for 7 to 12 seconds, and then return to the first stage. By doing it 12 to 14 times daily, the lower part of the abdomen with the foot muscles gets the necessary strength and gradually begins to form six packs.

Okay diet

For make Six Pack Abs, it is most important to take the right diet with right exercise. So, take a more protein diet and eat more seedling. For this, you can add soybean and oats, porridge etc. to your diet. Drink water for at least 3 to 5 liters a day. Soup, green vegetables, and fruits are also good for the abs.

Diet for non-vegetarian people

Egg eating is beneficial for bodybuilding. An egg should always be eaten by boiling. You can ask your gym instructor how many eggs you should take to make six pack abs. Make sure Eat the white part of the egg as there are fat and bad cholesterol in the yellow part. You can eat crab, there are so many different types of nutrients. You can Eat mutton or lamb meat, iron, zinc, and vitamin-B. Mutton food will be beneficial once a week. You can Eat fish as well, it will give you Omega-3 fatty acids.

Excess consumption of supplements

No necessary to take a supplement to make six-pack abs. Believe it, you cannot combine a nutritious plate of food with a powder and pill. Bina extrapolation or supplementation can lead to many side effects.

Do not drink water

Our body has about 70 percent water. muscles are like water balloons. Not only for proper digestion or proper blood transfusion, the but proper amount of water in the body is also necessary. Drinking less water is not good for health and fitness so drink more.

Haste or Bizarre Exercise

Anything takes time to happen, so do not be eager. Don’t make six pack abs in ten days or a week, no matter how many exercises make for. When you are exercising any of the abusers. when the contractions are done, then exhale the breath out. If you don’t do this, some bubbles of breath will give a stomach ache. Apart from this, the right effect on the abs will be only when the entire air is removed while shrinking the mussels.