I m a 16 year old boy and I ve been exercising all this time

If you want to produce results, it is recommended that you go to the gym and find a professional fitness coach to supervise the exercises in real time, which has the advantage of immediately correcting your irregular movements and giving you correct guidance.

What kind of results can be achieved?

It's hard to say, it depends on your personal potential.

How many years of exercise has an effect?

Noticeable changes can be seen in 6-12 months. To achieve a certain standard, you just need to self-regulate (let the trainer prescribe a fitness program for you).

Can you grow taller?

You are practicing in the wrong position, if you want to grow taller, swimming, skipping rope.

Do you need any energy to replenish along the way?

Milk, eggs, beef, and if needed, energy calcium.

There is a problem with the training. Training is not more, but fine. Why allocate 3 times to do this?

Wouldn't it be better for me to put all my energy and strength into one training session? Since you can practice this amount of training 3 times a day, it proves that you are training a small amount each time. My requirement was to train me down in one training session.

And your goals are not clear. Do you focus on chest training, back training, or hand training? You have to train in different parts of the day to do it.

If you practice your back today, you won't be able to practice your back tomorrow, and you have to practice other parts. In addition, training should of course replenish energy, eat more fruits, as long as the stomach is comfortable, but not overeating. The best sport to grow taller is basketball.

Just look at those basketball players and you'll know.

Your description is too general, you don't say what movements you do with dumbbells and what actions you do with barbells. How to say what results and what effects??

If you want to grow taller, these exercises are not possible, you need to do outdoor activities, run and jump more.

Step by step, increase the weight and time, don't use brute force, feel and feel to use your muscles to pull the machine, we used to use the whole waist when we used to do sit-ups, not with the abs. After paying attention to this problem, the abdominal muscles quickly warmed up, and the effect was obvious. The speed should be slow, pay attention to the lines when exercising, I think you also want to cultivate yourself out of the lines, as for growing taller, it is recommended that you often press your legs, or split your legs, play basketball, 16 years old is still young, hehe, in short, to "feel".

May it be as you wish.

= Barbell to bench press After all, when you're still growing taller, 150 dumbbells, 200 sit-ups, 60 push-ups a day, and that's pretty much what I've been doing since I was 15 years old.

You can't replenish it halfway, you have to do it and then replenish it, but it's okay to drink saliva!

Hello! We'll be happy to answer for you.

First of all, in the morning, it's not necessary to get up too early, just get up at 8 o'clock, eat some breakfast and rest for 1 hour, start at 9 o'clock, and stretch the muscles of the whole body before training.

1. 6 sets of head squats (one warm-up group), 15 pieces in each group, with a 1-minute break.

2 Push-ups: 6 sets (one warm-up set), each set doing 80%-90% of your maximum reps, with a 1-minute break in between.

3Is there a dumbbell at home? If you don't have one, go buy a pair of adjustable weight ones. For dumbbell curls to train the biceps, 5 sets (warm-up group), 12 pieces in each group, with a 1-minute break.

4 crunches 6 sets, 15 in each group, no need to warm up, because the body is already warm, rest for 1 minute.

Let's practice like this first, because you usually don't exercise much, so the intensity can't be too much, come to me after practicing for 1 month, practice for 2 days and rest for a day.

I'm a bodybuilder, but I think it's right for you, and that's what I've developed as a beginner training method, step by step. It's about persistence.

The training of junior trainees should be based on the principle of combining work and rest, with basic training as the mainstay. Three times a week.

Strength training, four strength trainings followed by one cardio session, and exercises on alternate days.

Day 1 program.

Chest: Bench press 6 sets of 8-10 reps per set.

Push-ups: 4 sets of 10-20 reps each.

Parallel bars arm flexion and extension 4 sets of 8-10 reps per set.

Butterfly machine chest clamp 4 sets of 8-10 reps per set (as an auxiliary item).

Back: Pull-ups 4 sets of 6-8 reps each.

Latissimus dorsi chest pulldown 6 sets of 10-12 reps per set.

Abdominal: 4 sets of 20 reps of sit-ups.

Supine leg press 4 sets of 20 reps each.

Plan for the next day.

Shoulders: 6 sets of upright lifts of 8-10 reps each.

Seated dumbbell lifts 4-6 sets of 8-10 reps each.

Dumbbell side press 4 sets of 12-15 reps.

Arms: 4-6 sets of upright barbell curls of 10-12 reps each.

Rear neck arm flexion and extension 4-6 sets of 10--12 reps per set.

Legs: Squat 6-8 sets of 8-12 reps.

Calf raises: 6 sets of 12-15 reps.

The third day is planned to be the same as the first day.

The fourth day is scheduled to be the same as the second day.

Day 5 program.

Aerobic training: Run for 20-30 minutes.

Stationary bike 10-30 minutes.

Diet: I always eat 2 bowls of porridge and 2 eggs in the morning.

Eat plenty of vegetables and meat at noon.

Don't overeat at night (because you're going to exercise).

Drink a glass of milk with a loaf of bread an hour before going to bed.

Get 8 hours of sleep a day (sleep is important).

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

Do push-ups every day, let go of your hands a little more than the width of your shoulders, and stick to it for a while.

I was 16 years old.

Build muscles. Here's how it went:

1.Eat fruit mold dates every day to supplement vitamins.

Required) 2.Eat plenty of beef every day.

Of course, there is also a hobby factor, but if you want to grow muscle, you must eat more beef and the like.

Protein supplements].

3.Every morning.

Get up and go out on time.

Perform exercises. 1) Run first.

2) Do some pull-ups.

4.Online before going to bed.

1) Do some push-ups.

It is used to exercise the deltoid and pectoral muscles

And. Sit-ups [the exercise is the first to remove the abdominal muscles].

2) It is recommended to buy a sandbag.

Punch and box. The young man insisted on exercising, and in a week I had some effect in Qinling.