How to build muscles for 12 year olds, how to build muscles for teenagers

That's like I practiced.

Come together in the morning and do 200 push-ups (50 sets, 4 sets) 50 sit-ups and two sets of 30-second leg raises.

At night, before going to bed, do 200 push-ups "50 sets of 4", do 50 sit-ups, and do two sets of 30-second leg raises.

Drink back milk before going to bed.

You can't do that much at first, you can do ten out of ten.

Come together in the morning and do 40 push-ups "10 sets, 4 sets" 50 sit-ups and two sets of 30 second leg raises.

At night, before going to bed, do 40 push-ups "10 sets, 4 sets", 50 sit-ups, and two sets of 30-second leg raises.

And then slowly increase the intensity, the effect is very good, especially the pectoral muscles.

Be sure to stick to it.

Don't practice now, I'm 12 years old like you, but I'm a miko now, do you know why I'm so tall? Because I swam for more than 2 months during the summer vacation, I can say that I swim as long as it doesn't rain, and now my stomach is full of breasts

It is recommended that you go swimming (breaststroke) during the summer holidays so that you can both grow taller and build muscles (chest machine and"Rats").If you're not afraid of getting tired, you can learn to raise your fist in the morning and swim from 5 p.m. to 7 p.m. (exactly 2 hours).

Jogging + push-ups +. There are also parallel bars and horizontal bars in the school, and you can practice parallel bar arm extension and pull-ups. Perseverance pays off. One more point: don't be a picky eater.

There is time to run two laps, so that it is not very tiring, and slowly it will have an effect.

Jog 5,000 meters on the school playground every day! Results can be seen in a week.

It is recommended not to practice randomly and uselessly.

Go to the gym and find a trainer.

Upstairs is right.

Jogging builds muscles.

If you can't practice at this time, it will affect your long body, especially your height.

I don't study well at a young age, and I know cranky thoughts every day.

One: Running. Two: Blue ball.

Three: Push-ups.

Children, don't practice has an impact on height.

How do you train your muscles to train them? What is the way to be? Let's take a look at the following!

Basketball:

As a sport, basketball is an indispensable sport for Chinese people, and they will like basketball no matter what age they are. Basketball is to practice explosiveness, leg bounce, impact and personal inertia. Adolescent legs need to jump and jump frequently in order to consume energy faster and enhance the strength of bones, do not constantly let the bones be in a state of vitality, in order to make the legs develop and grow normally.

So basketball is an indispensable part. Physical education or sports outside of school hours.

Soccer Sports:

Football is a very strong sport, and it can be pushed into the human body. Metabolism, enhance lung breathing, can make the body's energy reach the limit, at the same time for a team sport, not only physical health, psychological but also celebration of health, football can quickly promote the bone development of teenagers, but also reflect the health index of teenagers' bones, can judge the contrast of human body function and the level of nutritional function balance. It can promote the expansion of the muscles of the human thighs, and cooperate with the development of bones to achieve a balanced state.

Physical education or sports outside of school hours.

Basic skills of martial arts:

Speaking of martial arts, not everyone may know martial arts, but martial arts can indeed enhance people's physique, but also enhance people's will and perseverance. Such as punching sandbags, kicking sandbags, somersaults, front flips, back flips, etc. Soon the bones will be strengthened and the muscles will be strengthened rapidly.

This aspect is a province-wide exercise. Exercise for half an hour in the morning and evening.

In fact, traditional small projects can be used as one of the plans for youth physical exercise, such as sit-ups, pull-ups, etc. However, due to the special physical reasons of teenagers, all the amount of exercise must be strictly controlled, and high-intensity physical exercise of teenagers must be prohibited, otherwise it will not only fail to promote growth, but also easily lead to growth stagnation and overwork.

13 years old is the best period to grow the body, if you really want to exercise your body better, and exercise a strong, capable body and physique, it is recommended to modify your exercise methods, take the following body muscle specific exercise methods:

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

Run a lot and play basketball. Let's do some exercise that is easy to sweat and have good physical strength!! I'm barefoot, 176 tall, only 62kg in weight, exercise makes me think I can't be fat.

Now you don't need to train your muscles, you don't have to grow like that, just play more balls and participate in sports. Don't stay bored at home.

You're still growing your body, and it's not recommended that you build muscles, which will affect your height.

Just do push-ups when you have time.

Exercise abdominal muscles to do supine push-ups, starting with a group of at least 20, once a day in the morning and evening, 2 groups each time, and then gradually increase to 50 per group, about 5 groups each time, and the rest time of each group is about 1 minute.

Use subbells, tension machines or arm strength machines to train pectoral muscles, and the program refers to the abdominal muscle training program, and you can train the pectoral muscles during the rest time of the abdominal muscles, so that the effect will be very good.

Push-ups, sit-ups.

I've tried jumping stairs with your feet together, which works for your abs.

Nothing in particular recommended.

Insist if you are willing to insist.

These common approaches are also useful.

Tip 1: Lean over and row.

Practice this movement to make your body look more three-dimensional and more masculine from the side.

Hold the bar with your forehand and your knees slightly flexed. Bend over until your upper body is parallel to the ground and your arms are vertically down. Pull the barbell up to your abdomen. Pause, then lower the bar in the starting position.

Technique 2: Split-leg squat in front of the neck.

Take a step forward with your right foot and place the bar on your shoulder, keeping your upper arm parallel to the ground. Descend until your left knee will be close to the ground, then get up to the starting position. After completing each set of reps, swap leg positions.

Tip 3: Stand up and push your shoulders forward.

Hurry up and pump up your shoulders so that it's strong enough to pop your shirt.

Hold both hands shoulder-width apart and place the barbell on your shoulders. Bend your knees slightly, then quickly straighten while lifting the bar over your head to lower the bar to the starting position.

Tip 4: Roll the belly.

Get down on your knees and hold the barbell bar in your forehand. The shoulders should be directly above the bar, keeping the arms straight and the lower back flat. Slowly roll the bar forward, stretching your body as far away as you can. Pause, then use the strength of your abdomen to pull the bar back to the starting position.