What is the exercise method for training 2 pack abs in 20 days? How many do you do in a day? Ask the

It must be sit-ups.

Suggestion. Start with a quick small amount.

That's 10 at a time.

But do it in one sitting.

Do 20 sets a day.

That's 200 of them.

After 5 consecutive days.

Gradually increase the number of each time.

Reduce the number of groups. That is, a group of 20.

Do 10 sets a day.

5 more days. It becomes a group of 40.

5 groups a day. In the last 5 days, strive for a group of 80.

Do 3 sets. One group in the morning, noon and evening.

The abs are very good to exercise. Because only the abdominal muscles can be exercised every day continuously. If there is an instrument, it is recommended to do a standing butt lift and leg raise.

Weight-bearing sit-ups. Planks can be done during breaks. Don't do too many sets for the first few days.

Add slowly. 20 days to stick to 8-pack abs is no problem.

Sit-ups are recommended. But add it in moderation. And it doesn't have to be done in 20 days. You can start with 50 and slowly add more.

If the body fat is relatively high for 20 days, it is impossible to run longer than sit-ups and the like if the body fat is medium, and the body fat is low to practice sit-ups, supine leg presses, etc., and if there is a strength base, the effect of weight-bearing exercises will be faster.

If you have to run for 40 minutes after exercising your abdominal muscles, run for 10 minutes with less fat, and then train your abdominal muscles, sit-ups hurt your back, and do the following, 3-8 groups of exhaustion in each group.

After aerobic exercise, do crunch exercises, which have a good effect

Sit-ups, jogging, and eating less staple foods in conjunction with a diet.

Do 20 minutes of correct sit-ups every day, you can have obvious abdominal muscle effects in 15 days at the earliest, it is best to do it every day, it is best to eat more protein-rich foods, such as meat, eggs, etc., the effect will be better.

Sit-ups, a way to exercise your body. Lie on your back, put your legs together, raise your hands, use your abdominal muscles to contract, swing your arms forward, quickly become a sitting position, continue to bend your upper body forward, touch the surface of your feet with both hands, and bow your head; Then revert back to a seated position. And so on continuously.

To practice sit-ups, the speed should vary from person to person. You can try to do it 5 times a minute at first, then slowly increase it until you reach about 30 times. Women under the age of 30, many of them are practiced for the purpose of preventing ** disease, at this time the frequency is best controlled at 45 50 per minute, decreasing with age, and 25 in a minute over 50 years old can be done.

Insist on training abdominal muscles for 1 month, do a lot of crunches and leg lifts every day, and do 23 ten minutes of aerobic exercise afterwards. In addition to aerobic exercise and abdominal crunches, the daily diet is also quite strict, low oil, low salt, no carbohydrate drinks and so on.

Due to the lack of exercise for a long time, the abdominal muscles are more prone to atrophy, do not exercise in time, or overnutrition, a large amount of fat in the abdomen accumulates for a long time due to non-consumption to form fat, and the abdominal muscles relax to form a bucket waist. Place your elbows directly below your shoulders, remember to keep them perpendicular to the ground, keep your head and neck naturally straight, your shoulders, hips, and ankles in a straight line, and your legs tightened, keep them together, and straighten. If you're tired of planks, try the following moves, a few fresh moves that incorporate into your ab workout.

It will take more than a year, and it depends on the intensity of your training.

Abs Exercise Method:

1. It must be a run, jogging with a sprint for 40 minutes to 1 hour.

2. If you have no conditions or are unwilling to go out, you can run in place for more than 45 minutes. Jog or jump on the spot 4 to 5 times a week.

3. Sit-ups, 3-5 groups a day, 30 per group, remember not to only do sit-ups, or the abdominal muscles are there, and the sebum does not go down and the lines cannot be seen. Just for the sake of two lines, don't do too many sit-up exercises, and once the muscles are formed, you should increase the amount of time you run. The exercise of abdominal muscles must be combined with aerobic exercise, the best is swimming, followed by jogging.

Too many sit-ups can break up your abs, so it depends on what you want most! Some people's muscles form quickly, and soon four-piece abdominal muscles can be formed, so only running to consume the body's energy, balance more dishes can achieve the effect you want! Sit-ups are the most basic movement to build your abs and help turn the fat around your belly button into a bouncy ab.

Place your feet on the stool so that the angle of your hips and knees is 90 degrees from the side. Be careful not to leave a gap between your waist and the ground, and cross your hands on your arms. At this time, the important thing is to get up slowly, not too fast, and keep breathing.

The coach emphasized that in order to achieve the best results, each movement must maintain quality, and the key to training abdominal muscles is details, not quantity.

4. Drinking lemon water can help us eliminate toxins in the body, including various visceral organs, purify and smooth the stomach, and effectively reduce the fat in the body and inhibit the accumulation of fat. In addition, drinking a glass of lemon water before or after meals can not only inhibit the accumulation of fat, but also make our whole body energetic, strengthen the body's metabolism, and the potassium in lemon can also effectively drive away edema. It is recommended to add lemonade to the abs to shape the abs faster.

1: See if you have fat in your abdomen, if you have fat, you should lose fat, and then do some aerobic exercise before doing workouts and doing sit-ups!

2: If you don't have fat in your abdomen, 30 sets of sit-ups a day, 40 sit-ups per group, judge how much you have to do for your physical condition, pay attention to don't overdo it!

I'll tell you what I've come up with: Drinking some milk and protein powder after training can help your abs grow.

If you want to do it quickly, there is a way, but it depends on whether you can endure hardship! Doing sit-ups with a gold hook upside down on the parallel bars is tiring, but the results are quick.

It's going to be like this in about two or three weeks.

Note that you can't fish for three days and race nets for two days.

It's all hand-punched, recommend me!

It depends on your own foundation, if you have a good foundation, have practiced before, and your body is not too out of shape, you can generally practice it for half a month and a month. If you are a little fat, you need to lose fat first, otherwise even if you train your muscles, you will be hidden under the fat, and you can't see how uncomfortable it is. If you want to build muscles, you have to keep your mouth shut, make a plan for yourself, and then achieve it every day, and your abs will not be far away.

There's no time limit, it's just a matter of how you practice.

1. Exercise abdominal muscles, use abdominal curls, abdominal muscle tears, etc. to exercise abdominal muscles, especially rectus abdominis. Thickens the abdominal muscles.

2. Lose fat, lose belly fat, and abdominal muscles will come out naturally.

The way to exercise abdominal muscles is push-ups and sit-ups, I also just trained 6 muscles, do 100 sit-ups in groups every day a group of 20 to 30 A little soreness in the abdomen is better, push-ups can be done a little less, about 20, a group of ten, but the action must be standard, otherwise it will lose its meaning. Then there is to do 20 gravity squats a day, about 10 pounds of gravity on the back to do a squat, 20 a day to do these three things well for 2 months will have obvious results.

Want to work out? Fitness is not just about abdominal muscles, look at your hair** is the abdominal muscles good-looking, or the body is good-looking, the chest muscles-the two-to-three-headed muscles of the arm. If you don't practice the above 2 well, you won't be able to train your abdominal muscles. There is no specific training for abs.

I am a fitness trainer, and I can train my abs for 3-4 months to get good results, if the exercise method is scientific and reasonable.

Finally, I wish you a happy fitness, if you have any fitness questions, you can find this coach to answer.

First of all, the abdominal muscles are a difficult muscle in the human body to exercise, especially for men.

Secondly, the time it takes to build out your abs varies from person to person. Because each person's body fat ratio is different, the level of body fat affects the obvious degree of abdominal muscles.

In addition, the correct exercise method and the time to exercise the abdominal muscles also have an impact.

However, fortunately, generally speaking, people of normal weight will have obvious abdominal muscles after 6 months.

Truth be told, everybody has abs, but they're covered with fat.

There is no specific time for this, and it depends on each person's body, whether they are fat or thin.

It depends on the individual, if you are not too fat, a month is fine.

See how you practice, if it's regular! See the outline in three months!