How do you get abs in 2 months? And it also allows muscles in the arms as well.

The abdominal muscles are well trained and formed in three months It seems that thin people are easy to get out of the abdominal muscles If you want to lose meat, you can run and swim and other aerobic exercises Sit-ups are said to be of little use for fat loss.

Go to the gym faster.

The rest depends on persistence.

You can do your own sit-ups, but the cycle will be longer!

In fact, abdominal muscles are not practiced by sit-ups alone, of course, this movement is very important. The results can only be seen when combined with aerobic fat loss, and when you have a waist circumference of 2'3, you will understand :)

Recommendation: 3 sets of sit-ups*>15

Supine side sit-ups (left + right) 3 sets*>16 This is very important, the external oblique muscle, that is, when it is halfway to the upper body, it is to the left of the upper body, and the next is to the right.

Upright suspended double leg lifts: 3 sets*>15

Practice once and rest for 2 days, if the abdominal muscles are sour the next day, you will practice in place, and you must rest until you are not sore and practice again! Effective!

At the same time, aerobic exercise is carried out. Ride or jog 3 times a week for more than 45 minutes each time!

Two months is usually more difficult because of the abdominal muscles.

It is difficult to think about not only losing belly fat, but also turning fat into muscle, and how much exercise it takes to succeed.

To exercise the abdominal muscles, you generally need to do a lot of aerobic exercise, and you should insist on running aerobic exercise with jogging and jumping on the spot every day, generally once a day, for 40 to 45 minutes at a time, and it is very difficult to stick to it. People who want to exercise their abdominal muscles should also do sit-ups every day.

Sit-ups can turn the flesh on the stomach into muscles, and at the same time, if you don't cooperate with jogging, the sebum on your body is not easy to consume. At the same time, exercise should be accompanied by a proper diet. For example, you should not eat more meat, you should eat more vegetables and fruits, and you should also eat rich in vitamin C

If necessary, you can eat more soy products to increase the elasticity of muscles, and it should also be noted that you can not drink beer and gasy drinks, which is easy to enlarge the spleen and stomach, which is not conducive to exercising abdominal muscles. <>

In addition to sit-ups, do more planks.

Planks are good for stretching the abdomen and can make body fat within the body.

Evenly, in this way, in addition to consuming body fat, it is more conducive to shaping. If you have the chance, drink some lemonade.

Lemon water can help us eliminate toxins from the body, reduce body oil, and prevent oil buildup in the body. Coupled with metabolism, in addition to this, the elements in lemonade can drive away edema and also benefit body shaping.

Therefore, I personally think that in a short period of two months, it is not easy to train abdominal muscles. Not only is the amount of exercise required, but muscle plasticity is not good for the body in the short term. And exercising abdominal muscles is a long-term exercise and gradual process, and you can't rush it, otherwise it's easy to get twice the result with half the effort!

Now the fitness friends, the requirements for abdominal muscles are gradually getting higher and higher, so in fact, we can see many muscular men in the gym but no abdominal muscles, so what is the reason? We need to know that abdominal muscles are actually different from other muscle groups, so because abdominal muscles must have a very low body fat ratio to show up, then generally speaking, when men are below 12 and women are below 9, it is the most suitable. <>

First of all, we should know that abdominal muscles are different from other muscles, because abdominal muscles will fall asleep if they are not regularly exercised, so at this time, even if we do abdominal muscle exercise, we need a process to wake it up, which is the so-called abdominal muscle awakening. So at this time, if we want to train our abs within two months, the main factor is what our own conditions are now.

For example, if a person with a body fat ratio of more than 20, then the possibility of training abdominal muscles in two months is basically 0, because we must know that abdominal muscles are part of the muscle group of the body, so no matter how to practice, he needs to have a conversion process to cooperate with our training, so it is basically impossible to reduce body fat from 20 to less than 12 in two months. Because the human body also needs a process. <>

If our body fat is below 20, then we still have a good chance of building abs in two months, so how do we exercise? First of all, we should know that abdominal muscles are eaten, and if we want to have abdominal muscles, then it means that our daily calorie intake cannot be too high, and at the same time, we cannot consume high-fat foods, because in this way, abdominal muscles will be covered by fat. At this time, we should control our daily diet and eat less and more often, so that we will not consume too many calories each time and become fat in the body.

So in addition to the relative dietary requirements, we also need to do aerobic training to reduce their body fat rate more quickly, then it doesn't take long, only about 40 minutes, and we also have to train the abdominal muscles every day, otherwise it will lead to too loose sebum. <>

In fact, we should know that the exercise of abdominal muscles is not achieved in a day and a month, so the cycle of physical changes is often carried out for about 3 months, so that the body can make a gradual transformation. If you want to build your abs, you just need to focus on the right diet and exercise training, and there is no need to achieve it overnight.

In fact, abdominal muscles are not exercised, everyone has abdominal muscles, but the surface is covered with a layer of fat to block, plus we usually don't exercise to this place, the abdominal muscles will not have obvious swelling, so we can't see it, that is to say, if your abdominal body fat rate is not high, then you just need to exercise the abdominal muscles every day to make it swelled and you can show it, and it doesn't take much effort, but if it's a beer belly and a general's belly, I suggest not to rush it.

Exercising abdominal muscles, the first thing is to reduce the body fat rate, not to say that you want to be thin, body fat percentage refers to the fat content, which has nothing to do with body type, in many bodybuilding programs, you can see that many strong people have developed abdominal muscles, so abdominal muscles have nothing to do with body shape, but the body fat rate will affect it, so we want to exercise abdominal muscles to make it appear, first to lose fat.

There are many ways to lose fat, but the emphasis is on persistence, it is best to have someone who can give you hard requirements, so that you have the motivation to do these every day, first of all, the diet must be controlled, we have to eat more high-protein and low-fat foods, chicken breast and fish are very common This kind of food, can be considered as a staple food. Then add some aerobic exercise, exercise for about 40 minutes a day, let the body enter a state of burning fat, and then start the abs workout.

Abdominal muscle exercise pay attention to the waist, because our physical education teacher taught us sit-ups are actually very harmful to the waist, so we have to use crunches or other actions that are less harmful to the waist to exercise the abdominal muscles, and stick to it, although it may not be able to achieve it quickly within two months, but as long as we can stick to it, it will be beneficial to our body and harmless.

Do sit-ups every day, do 10-20 sets a day, 20-30 per group, and stick to it for 1 month, and you will have obvious muscle lines.

1 month, it's really a bit difficult, buy some muscle hyperplasia powder to soak and drink, the fastest effect! All major gyms offer this kind of thing! Then add exercise, and it should be fine, remember that every day is a month

I stayed in the gym for a while, and my abs came out, and I was depressed, and I didn't go for two months, and my muscles were gone, and I became fat