How to build muscles quickly in two or three months like an actor?

In terms of eating, you can try it according to Liu Ye's method, and it can also have a certain effect.

That exercise, I think, is the main thing!

Push-ups and sit-ups work great, but you have to stick to it! There are boys in our class who insist on doing this, and listening to them, the effect is still very good!

1. Start doing push-ups when you get up in the morning (I don't know very well, it will take a few to have an effect, but they are all done by 100 100. It is said that at first, my hands were very sore, and I couldn't write).

Note: This kind of push-up is different from the kind that military training is to lie on the ground, but is done on a relatively low edge of the bed. The posture should be standard, and don't be lazy

2. At noon, lie on the windowsill and do push-ups, even if you can't do 100, 50 is still required.

3. Before going to bed at night, do push-ups and sit-ups! Do at least 100 sit-ups (this seems to be a few); Take a look at the push-ups yourself, and it's best to add a few more to yourself if you can reach the limit.

4. When you are usually free, you have to seize the opportunity to practice more. Don't be lazy!

If you insist on not being lazy like this, it will definitely have a great effect in two or three months!

Adhere to a scientific diet and fitness, zero starch and fat intake, and insist on aerobic.

Freezing three feet is not a day's cold, this is an old saying, which means that there are some things that can not have a good result in a short period of time, exercise is the same, even if you can practice such a body shape in a short period of time under the guidance of the master, I personally think that your body will not be able to bear it, which will lead to some other uncomfortable symptoms in the body, so it is recommended that you persevere to do it, after a certain period of time, you will naturally reach the body shape you want, do not rush, pull out the seedlings to grow, Hehe, this will hurt your body!

No, most of the things on TV are fake, okay?

The best time to grow muscles is generally around 4 pm to 5:30 pm, this is the time to exercise long muscles fast!

Two or three months, at best, you've lost some of the subcutaneous fat and exposed your muscle mass.

Or Liu Hua has practiced before, but he hasn't practiced for a long time, and his muscles are in a state of sleep, as long as he resumes exercising for two or three months, it is okay to return to the previous level.

Not only that, but you also have to go to the gym to practice regularly.

Unless you don't do anything every day, you can practice 8 hours a day.

You can buy your own gym equipment, search for tutorials online, train every day, and train properly.

You can go straight to the gym and find a trainer to guide you as quickly as you want.

The key is exercise, to go to the regular gym, under the guidance of professional coaches for training, although bodybuilding three points rely on practice seven points to nourish, but eating is too simple, the difficulty is difficult in practice, you say yes!!

In addition to this, it is necessary to have good rest and adequate sleep.

As for speed, one can't be too anxious, 2-3 months is like it's difficult to practice, and the second depends on your own physical fitness, haha.

It's not good to eat too much protein powder.

Sometimes they eat this, sometimes they flush it.

Or mix some in the dish.

And also. I should go to the gym to work out.

Immediate muscles are not unstrong either.

Just too little time to exercise.

It's easy to get muscle strain.

Be careful. However, it is best to go to the gym at the age of teenagers.

I've been practicing lately.

A: 1The first thing to do is to take 45 minutes a day to exercise, first do aerobic exercises, such as running, jumping rope, do 10 to 15 minutes, first let the muscles fully contact oxygen, so that you can also massage various organs.

2.Then do anaerobic exercises, you can practice dumbbells, push-ups, do 8 to 10 sets a day, each group until the muscles can not last, the interval between each group is 1 to 2 minutes, this time should stretch the muscles to make it fully aerobic breathing. It should be done every day, but not every day the same part of the muscles, the same part of the muscles should be exercised every other day because it needs to be well rested, for example, today you do push-ups, tomorrow you should work on the pecs.

3.Sit-ups (to exercise the abdominal muscles), this one is very special, you need to stick to it every day, at least 60 per day, you can divide it into 3 groups of 20 each, each set is 1 to 2 minutes apart.

4.In fact, the most tired time is the longest muscle, perseverance is the most important, according to my method, there will be a significant improvement after a month, when exercising, imagine that you are infinitely strong, psychological hints are also promoting. Also, the best time to exercise is between 3 and 8 p.m. every day.

5.The increase in intake can also promote muscle growth, first of all, during the period of exercise, you must eat a little more than before, and if you want to grow muscle, you must eat more protein-rich foods, such as milk, eggs, fish and meat.

Do a lot of pull-ups with arm flexion extensions. In this way, you can quickly develop the biceps and back muscles. Use grip circles to train the dorsal muscles of your hands.

Work your abs with a belly wheel. Barbell squats to train the thighs. Jump to work on calf muscles.

Take care to ensure a good rest and eat plenty of beef. Remember to keep your muscles warm after exercising, so as not to become dead muscles, look strong, and have no explosive power.

It's not something that needs to be rushed, oh, you need to practice slowly, I believe that as long as you keep in touch, you will definitely achieve your dreams.

It is difficult to practice at home with ordinary dumbbells and other convenient equipment, and doing push-ups is the best way to train muscles at home, but stick to it for a long time!