How to build muscles for 11 year old boys, and how to build abdominal muscles for 11 year old boys

It is recommended to exercise scientifically according to the following methods:

1.Running: Running 2000-5000 meters at 5 a.m. and 7 a.m. every morning can greatly improve the tolerance of the body's cardiopulmonary function, and at the same time can exercise the muscle groups of the whole body, which is the basis for rapid muscle training.

2.Standing long jump: Do 3 sets in the morning, noon and evening a day, 25-50 each time, which is the fastest way to train the leg muscles and lengthen the muscle lines of the whole body.

3.Push-up.

Push-up exercises should be carried out at about 10 noon every day under the conditions, push-ups must have a certain strength base, each time you do it to make the body as straight as possible, especially the legs and waist can not be bent, do at least 1 group a day, 20-50 per group, is a good way to exercise arm muscles and strength.

4.Sit-up.

Before going to bed at night, you should do sit-ups, sit-ups are one of the common ways to train abdominal muscles, and it is recommended to do more than 30 sit-ups at a time.

5.Dumbbell. To exercise the biceps half an hour before taking a bath every day, you can try dumbbells, through the lifting of the dumbbells by the arm, strengthen the local muscle exercise, do at least 50 each time, in order to effectively strengthen the shape of the muscles.

1.Jump rope 100 times a day 2100 sit-ups

Stick to the above, basically you can practice in a month or two, and you won't delay growing taller.

Exercise more, such as running, lifting weights, swimming, and doing physically demanding activities.

I started playing with my mobile phone at the age of 11, and I was always studying, and my muscles were not just trained by saying a word.

An 11-year-old boy is just in puberty, and at this time the male hormones begin to be obvious, and it is relatively easy to exercise the abdominal muscles.

Suggestion: It is recommended to eat more meat according to the normal diet, and do sit-ups or push-ups when you are usually free, these two exercises are easier to exercise the abdominal muscles, if you insist, it is still easy to exercise at the current age, it is best to gradually increase the time or number of exercises.

The workout plan is as follows:

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, try to do it as soon as you recover, and the number of each group is appropriate to do tired. Practice more than four times a week.

Sit-ups, the second practice of horizontal bars [abdominal curl], and proper control of the intake of oily food. Of course, the gym has a lot of equipment that can exercise the waist and abdomen, you can choose it. But 11 years old.

It is recommended not to deliberately train 11 years old is still too young High-intensity training will affect children's development.

To do, sit-ups will do the trick.

12 years old don't best train abdominal muscles, now the focus should be on height, play more basketball, run, if you have other time in addition to this, then you can practice abdominal muscles, the simplest natural is sit-ups, but it must be standard, to force the abdomen, otherwise it will cause injury, so there is such a method:

Twist sit-ups (exercise the upper rectus abdominis muscle).

Lie on your back with your knees bent, your feet on the ground, and your hands gently at your sides. Stretch your legs with your feet shoulder-width apart and slowly lift your head and shoulders off the ground so that your torso is bent to the left at a 45-degree angle. Return to the original position, then follow the same method to bend the torso to the right at a 45-degree angle.

Repeat this action.

Supine leg extension (exercises the lower rectus abdominis muscle).

Lie on your back with your arms at your sides and your palms tucked under your hips (this will keep your lower back straight throughout the exercise). Keep your legs together so that they are perpendicular to the ground and bend your knees slightly. Lift your head and shoulders off the mat, pull your pelvis toward your ribs, and slowly lift your legs toward your torso until your feet are just above your hips.

Straighten your legs and pelvis as if you were reaching the ceiling with the balls of your feet, lower your legs to the starting position and repeat.

At first, you can practice until you feel pain in your abdomen, then slowly increase it, and finally keep it after reaching a certain amount.

I practice sports, if you want to train your abdominal muscles, as long as you insist on doing 5 7 sets of sit-ups every day, 30 in each group, you don't need to receive your head to your knees like on TV, and feel your abdomen contract every time you put it away, the key is to be fast and continuous. Very effective!

Also, relax your mind. Get enough sleep, go to bed early and wake up early, and jog 2 kilometers every morning. In addition, 12-year-old boys are not fully developed, so it is not recommended to do too tired exercises, and proper exercise can have a good body.

Sit up and do it quickly, you don't have to do it every time, you only need to get up halfway each time, but it has to be fast! (Taught by a physical education teacher).

Fifty sit-ups a day.

Twenty push-ups.

There are small movements that should be done before doing it.

so as not to strain.

Yes, do sit-ups every night, according to your own receptivity, about a week or two, you can slowly increase.

Do 3 sets of push-ups a day, as long as you stick to it, it will definitely have an effect.

Do sit-ups every morning and evening, if you are not afraid of being tired, you can put your feet together, jump up, touch your chest with your knees, and make your legs soft, and you can continue to insist on this summer vacation every day.

I wish you a speedy success! Happy Summer!