I m 14 years old, 175cm is suitable for playing basketball, by the way, how to build muscles.

It should be suitable for playing small forward. As for the way to build muscle, it can be dumbbells, push-ups, pull-ups, solid balls. Secondly, pay attention to balanced nutrition, eat more meat, milk, eggs, and less greasy food.

Your height, it depends on what you want to develop, if you are a relatively high-level, now you are a defender, if you want to play happily, just play before you are young, you are still young, don't be in a hurry to train muscles, set the shape, and so on to train muscles better!!

It is best to start from the guard, build muscles, run more, push-ups, sit-ups, go to the gym more if you can, pay attention to protein supplements, eat more eggs and beef, etc.

I think that if you are not a professional basketball student, playing guard is the most reliable, because no matter which team, the guard must be the most comprehensive. But be careful, no matter which position you play, you can't 'play miscellaneous', what position you only practice the movement and awareness of what position, even if you can blow up the inside line in the center position, but if you practice guard, then this is not your action. Don't practice unnecessary movements for the sake of momentary success.

If you want to develop to a certain height, you still have to be a defender.

Don't deliberately add strength training now! Or you'll regret it!

Fullback. Run more, run, push-ups, sit-ups.

At the age of fourteen, one meter seventy-five is already very tall, and he can play as a center or a power forward.

14 years old, in junior high school, a good body can play center: power forward can also be.

(1) Fitness program:

Monday: Chest + three heads.

Horizontal barbell press 8-12rm (pcs) x3 sets.

Incline dumbbell press 8-12rm

Incline dumbbell flying bird 8-12rm

Seated e-z barbell neck back arm flexion and extension 8-12RM

Rope down 8-12rm

Wednesday: Back + Btwo.

Wide grip pull-ups 8-12rm (pcs) x 3 sets.

Pitch Barbell Row 8-12rm

Pull down 8-12rm in front of the neck

E-Z barbell curl 8-12RM

Tensioner curl 8-12RM

Friday: Shoulder + abdomen.

Seated dumbbell press 8-12rm (pcs) x 3 sets.

Standing dumbbell side raise: 8-12rm

Upright rowing 8-12rm

Sit-ups 15-20RM

Hanging leg raises 15-20RM

Sunday: Legs. Squats 10-15RM (pcs) x 3 sets.

Seated leg raises 10-15rm

Leg flexion and extension 12-15rm

Leg curl 12-15rm

2) Male Muscle Building Diet Plan (Reference).

Breakfast 8:00, 250ml of yogurt or milk, appropriate amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, 4 eggs (two whole eggs, two egg whites).

Add meal at 10:00, 2 slices of bread, 1 glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, fruit to taste.

Add a meal at 14:30, two egg whites, a banana, 200ml of milk

Training 16:00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, fruit to taste.

Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals in moderation, drink more.

Water. Always keep some bananas or bread and orange juice in your bag to keep you energized.

Bodybuilding food: whole grains, boiled potatoes, corn, oatmeal, apples, oranges, peaches, bananas, juices, various vegetables.

vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, eggs (yolks removed).

3) Rest: Try to fall asleep before 10 p.m. and ensure 7-8 hours of sleep!

That is to say, you have accumulated a certain amount of fat on your body, if you don't have equipment, you can do leg lifts on the abdominal muscles, hang on the horizontal bar and lift the legs as much as possible, pay attention to the legs don't bend, and then do sit-ups, the speed is faster, and the exercise distance is longer. Pectoral muscles you can consider doing push-ups. Take your hands off the ground when you get up. Be quick.

Like my classmates, haha. Running is a must, only a part of the exercise is not effective, energy expenditure is a whole concept. It is recommended to jog and sit-ups every day, and if you have time, you can play basketball often.

Practicing push-ups and sit-ups can achieve the purpose of exercising abdominal and pectoral muscles, and do not require equipment exercises.

You're a little fat, but it doesn't matter, because it's actually a kind of capital. It's not uncommon to play with your body in the NBA, and besides, at your age, you have this body. It should be very good, but I have to practic.

You have weight now, but there are two things you need to address:

1. You have to keep your body flexible. To achieve this requirement, you have to practice more dribbling (dexterity in the hands), footwork (dexterity in the feet), speed (overall coordination)...

1) Dribbling: This is a well-known fact that there are no shortcuts. Don't leave the ball when you have time, increase from one ball to two balls, if you can be more comfortable. That's the icing on the cake, it's a matter of course, it's a hurdle.

2) Footsteps: First, we must experience it in actual combat. Second, you can ask for advice from insiders. Agile feet. If you're in the position of the defender, the small front, you have a lot more ways to play, and that's to defend you. It's getting harder.

3) Speed: Practice practice practice. The speed of the first step is important. You can do a heel stand and squat with dumbbells in both hands, which is very helpful for increasing the bounce and the first step step.

2 You want to try to increase your muscle density. This is just by going to the gym to practice the equipment. Mainly to train abdominal muscles, back muscles and waist.

Supplemented by arm training, for example, powerful pulling equipment, which I used to do, and it worked very well, and it was useless to have a weak weight, and you can see it by comparing big z and Perkins.

The practice of basic skills is actually the one that you see on the Internet, and the main thing is diligence. I believe that with your physical fitness, no problem. Keep it up.

Hope it helps.

No** There is a body in our school that is the same size as you. It's a control position, and it's a good game. Hopefully, you can dribble and find your rhythm on weekdays, so that you can break through easily.

Remember, fat is the root of muscle. Jump steps every morning, practice speed and bounce, waist and abdominal muscle strength,

The most important thing is the practice of dribbling, finger dribbling, and be sure to stick the ball to your hands. Strengthen your waist and abdomen, so that you never lose your shooting momentum.

A little fat will affect your speed and bouncing. Let's go first.

First strengthen physical fitness and basic skills training, practice dribbling, passing, and ball control more, and increase the sense of the ball (first practice the body, and the ball slips); Practice defending and breaking, running and blocking; This figure focuses on the periphery, strengthens the practice of three-point shooting, especially to improve the shooting rate, if the ability is good, you can practice leaning back and hooking shots, so that it is not easy to be offended; If the body is flexible like a loach, it can strengthen the breakthrough; If you have your own team, you can practice some team tactics to make yourself unique in the main position. The main thing is this, the body is born, nature and inspiration are also arranged by God, and the usual training and run-in are very important.

I was 173cm and played sf in middle school (because the bounce is better).

Basically, the mid-range shot should be solid, the dribble should not be too bad, and there is no need for too many tricks, but it requires a steady contribution to score and occasionally pick up a few rebounds, which is my style of play.

You don't have much to learn, I'll give you a trick Look at the back frame when you shoot I shoot like this I shoot like this and the shooting percentage is good!

** Nope.

The problem is that he's not thin, but he's muscular.

I think you're fat.

Tony Allen isn't skinny.

But you pay attention to his calves, which are typical spring-loaded legs, and most of the defenders are required to have speed.

You can refer to Barron Davis's style of play.

He's a good template for you.

Now the first thing to do is to develop your calf muscles.

Some dirt tricks, tiptoe walking, frog jumping.

As long as your calves are well developed, the next thing you should do is connect the strength of the waist and abdomen. Sit-ups, of course.

I also often lift heavy objects to practice upper body strength. Basic shooting every day, layup training is indispensable, and I wish you success.

First of all, we must clarify a concept, that is, the cause of obesity is caused by the accumulation of excess calories. From this, we can start from two aspects, one is: the food intake, do not eat fried, high-calorie food.

My personal opinion is to eat sweets, meat is to eat, beef and mutton, chicken is also good, but now chicken is not very good, (eat feed to grow up) can eat more fish, help the college entrance examination. The second is to insist on exercising, the consumption of fat is ranked last in the consumption of body components, and it also takes the longest time, do some exercise for a long time is not very strenuous exercise, but it is found that interval training also has a good effect on fat loss. Depending on your situation, you can choose basketball, jogging, and other sports that you like, and the time needs to be more than 40 minutes to ensure that you {start} burning fat.

Before and after exercise, it is necessary to properly hydrate during exercise, and to be clear, drinking water and obesity are two different concepts. Pay attention to warm-up and proper stretching before and after exercise. Studies have shown that proper stretching will make you burn fat even more.

From your words, you can see that you are more optimistic, and you also understand that everything has a law, just like you are not fat all at once, but the accumulation of time, and vice versa. So I hope you can stick to the end, ** is not the goal, I hope you can enjoy the process of debating, and fall in love with sports and develop good habits. Believe that you will succeed.

Look !!Remember.