Fitness program for 15 year old boys. Fitness program for 13 year old boys

Do 10 push-ups a day and one more a day; Run a thousand meters a day; 50 sit-ups.

Lose fat first, aerobic exercise is good.

Like running. Swim.

It's all done at home.

Biceps. Triceps.

Pectoral muscles. Deltoid.

Push-ups are possible.

Back, abdominal muscle groups with sit-ups.

Pedaling in the air. Leg muscles are jumped with frogs.

Squats jump rope.

It's all in groups.

Each set is trained until the muscles are sore.

Eat eggs in addition.

Beef and lamb help to grow muscle.

Fifteen years old, one meter seventy-two, not short. 83 kg, that's a bit fat. You say you want to build your muscles and strength. It takes a long time to persevere, and if you really want to contact me, I can't tell you a word here.

You're still in your developmental stages, so it's best not to do equipment exercises at the moment. It's good to run more, long runs. Or play basketball.

Are you sure you have time to practice every day? It would be nice if there were.

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).

I'm also your brother, I'm 15 years old and in my third year of junior high school.

When I was your age, I was full of enthusiasm and enthusiasm for physical exercise, and I felt that I had to be strong and strong!

I used to go for a run in the morning, run three kilometers (it was summer vacation at that time, if you don't have time, it is recommended to exercise after summer vacation, and there are two days or afternoons on weekends).

After the run, have breakfast. Remember! I didn't feel comfortable running for two days, but I had to keep going, and I ran for almost two months that summer.

Since you have sandbags and dumbbells at home, the conditions are fine, start to practice dumbbells slowly, first practice ten pounds, but also remember that at the beginning of the hand will hurt badly, I started to practice in a hurry, at that time I couldn't hold a bowl. In a group of ten, take your time, add weight slowly, and if you start with a group of 30, it will put pressure on the mind. Practice ten groups of ten, persist for half a year, and definitely have muscles!!

After practicing, the sandbag is better, I don't have a sandbag at home, it's a pity.

It is also recommended that you jump rope to exercise explosiveness and calf muscles, which is also good for running. Jump for 20 minutes a day.

Runs are scheduled in the morning, or in the afternoon if you don't have time in the morning.

Eat at 7 p.m., rest for an hour after eating, and remember not to jump rope after eating, you will get appendicitis.

Practice dumbbells at 8 o'clock until 8:30, start skipping rope at 8:30, jump to 8:40, play sandbags at 40-50 minutes, and then skip rope again ten minutes later.

After 9 o'clock, I wash up, exercise my intellectual study and so on, and then go to bed at 10 o'clock.

That's how the time is arranged, and if you can stick to it, you're going to be great, and I've done that in the future.

Do you want that kind of rapid growth or gradual growth?