VIDEO: Instead of a six-pack in 2 weeks
Build a strong six-pack
If you are with your figure or If your abdominal area is dissatisfied and you intend to build a decent and strong six pack, you should do the right and effective exercises from the start. You should also pay attention to an adapted diet for the increased need for building blocks for the corresponding muscle growth.
Depending on your body fat percentage, you can achieve excellent results in as little as two weeks. In order for a six-pack to be visible under the layers of the skin, a fat content of around 8-12% is necessary. Otherwise a six-pack will not stand out.
In addition to targeted individual muscle training for the abdominal area, you should also reduce fat for a presentable six-pack. At best, this happens with endurance sports such as jogging, swim, Cycle.
But regular exercise in badminton, tennis and the like are also suitable for fat loss. The motivational factor is important, because if you enjoy the sport itself, you automatically lose weight just by exercising in these areas of sport.
In addition to the exercises for a six-pack in two weeks, you should also avoid fat from French fries, chips and Co. as much as possible during this intensive training phase. Instead, you should prefer protein-rich foods, because only protein will make your muscles grow for a six-pack. The amino acids from eggs, poultry, and other foods build your six-pack.
Also graduate before the actual training a short warm-up program for your six-pack. This serves the purpose of preventing injuries, overloads, tendon and joint damage.
If you would like to build up a six-pack at a young age of 14, you have to ...
Build up your abdominal muscles in two weeks
Since your abdominal muscles, just like all other muscles in your body, react effectively with growth for a six pack, the aspect of resistance or weight is a decisive factor. For this purpose you should have different weight plates of one or two kilograms available, otherwise you can also use books as weights.
Lie on a soft rug or on an exercise mat. Your legs, resp. You should place your feet flat on the floor, about shoulder width apart. Your knees are bent at approximately 45 degrees
Place your weight plate or plates on your chest and hold them lightly with your hands to prevent the plates from slipping off.
Very slowly raise your upper body upwards. Focus the movement on your abs. Your six-pack will only grow in two weeks if you only use the strength to perform movements from the abdominal muscles.
Be careful not to touch your bent knees with your chest. In this case, the movement would overshoot the target and you would rather invest the strength of your thighs for the last stretch. Therefore, stay in the middle position and stay there for about three to five seconds. Tense your six pack as much as possible.
After a maximum of five seconds, lower your upper body back to its original position. Repeat this exercise and the sequence of movements about eight to ten times per training set with a total of three sets per exercise unit.
- Do this exercise every day for two weeks to develop a presentable six-pack. Also increase the resistance in this context, so that the muscles of the six pack adapt with increasing resistance and react with growth. In addition, you eat a diet rich in protein and avoid unnecessary fat.
- If possible, avoid a diet that would rob you of the strength you need to do the intense exercise to build six pack abs in two weeks. Instead of a diet, a somewhat balanced diet and proper training are the better alternatives, so you avoid the yo-yo effect that often occurs.
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