How a 13 year old boy can quickly grow muscle 20 in a few months

Eat more calorie-high, go outside to run and play basketball, play some wild sports, and you will have a big waist in 2 months.

Correct the perception first:

First. Self-esteem and self-improvement do not depend on muscles.

Second. If people don't offend me, I don't offend anyone. If anyone sins against me, I will offend.

Then solve your problem:

Teenagers are in the development period, growing rapidly, but the hormone level in the body is relatively low, if you usually do not like to exercise, the diet is not reasonable, will be smoked into a bean sprout type. To change this situation, it is not possible to rush it. A few months is not a no.

Start by getting into the habit of exercising for one hour a day. It is best to use endurance and strength sports such as basketball, football, and parallel bars.

Then there's nutrition.

The protein supply for 12-14-year-olds is 2-gram per kilogram of body weight, 90-110 grams per day. And the protein of an egg is 6 grams. You can calculate how much worse you are in a day.

Now you don't need to do targeted muscle exercises, start after the age of 15.

1 month is enough! It is enough to do push-ups and sit-ups repeatedly every morning and night, and I am like this, and I have been doing this for more than 1 month.

Push-up! This is absolutely effective.

And you have a few months.

Enough is enough. When we were in military training, our instructors were very muscular.

He said he did push-ups when he first came to the army!

Work both pectoral and abdominal muscles.

It can also make your arms stronger!

Eat more! Do more push-ups and dumbbells.

The most effective 1 week pectoral muscles and bow biceps are up.

Very effective, don't lie to you!!

The advice for you is to practice more of your own compound chicken!! This thing is a lot of things that accumulate over time!! Practicing this place more is good for you!! Also, train your shoulders more! Calf!!! It's all important!

Go donate blood and then binge-eat for a few months to gain the most effective fat.

Eat plenty of high-fat, high-protein foods, and do push-ups and sit-ups every night.

The old brother upstairs, what he said is very right, very scientific, you must put your mentality right, now is not the time to grow meat, under normal circumstances, people's muscles can only develop to the best state when they are 35 years old, that is, after development, you are training muscles now, which may affect your height, and it will be too late to regret it, so you don't think about anything but eating.

Playing basketball. At the age of seventeen or eighteen, it is the period when muscle growth is the fastest. At this age, you will grow flesh when you practice bodybuilding.

Not yet, you can take medicine in two years.

But if you are really not afraid of hardship, then you can practice more and try any movement, so it can be very effective.

Exercise is the best way to do more exercise.

13 years old, what do you want muscles to do now?

Now you can play some football and basketball.

It's not too late to start at the age of 17

What these big brothers said is good, eat well, practice well, and rest well will be in good health!

No, I want to have muscles at the age of 13, (don't scare me, I'm afraid).

Buy some"Chicken"Paste it on! It's very good-looking.

It's okay to play football, but I don't know if it's okay to swim more?

1. Supine crunches.

The most classic abdominal muscle training movement, which mainly acts on the upper abdomen; During the exercise, the hands are placed behind the head, and the hands must not be used to break the neck to help the body bend during the exercise, a total of 3 sets of 10-12 reps need to be done, and 30 seconds of rest time is allowed between each group.

Two: diet.

Exercise is essential for strong muscles, and eating the right food is also crucial. Nutrition for Growing Muscle: Complete and adequate nutrition including all key proteins, fatty acids, vitamins, minerals, and antioxidants.

Carbohydrates should be considered as foods that have anabolic and anti-catabolic effects on muscles, which are beneficial for muscle growth.

Meat, dairy products and eggs are the most anabolic foods. However, because meat is much less biologically valuable than dairy and eggs, the latter two are recommended as the main proteins**.

Three: aerobic exercise.

For example, running, make a decision according to your physique every day, you can run one to two kilometers as a warm-up exercise, running can exercise the coordination of the body, and expanding lung capacity is an essential exercise before exercising abdominal muscles.

I guess it's being bullied.

Okay, next is the main question, the

Yes, my brother had eight-pack abs at the age of 11 o( o

The landlord may be a little precocious, or the landlord may be showing off, the landlord is very strong, and I can't answer the younger brother.

You can't do this method, there are too many in each group to train muscles. Fainting, 200 sit-ups are no problem, because the abs only need small lines and small lumps, not too large lumps. But your 200 push-ups, 40 dumbbells, and 30 arm bars can't train muscles at all, only muscle endurance.

If you want to build muscles, you must reduce the number of muscles, and maintain a group of 6-8 to grow muscles. For example: 16 pounds of dumbbells to make 40, then you use 50 pounds to make 6.

If you can still have more than 10 pounds of 50 pounds, then add it to 60 pounds until you can only sit 6 of them with all your might. Practice like this, and you can practice it in a month.

But brother, the most suitable age for muscle training is after the age of 20, you are too young, and you won't grow taller if you train early!

You are too young, such practice will affect the natural development of the body, such as height, bones, etc., you should cherish your body, it is recommended that you practice after the age of 16.

Leave an email to give you a software,**Explain the exercise methods of each part,Non-toxic,Don't believe it.。

Eat raw egg white, pay attention to raw egg white, and then do both arm exercises, insist on a period of time, it will be more obvious.

Swimming is fine, 2 hours a day, 7-year-old children have grown muscles...

The most direct is the dumbbell, but I personally think that eating the longest meat for supper.

Do regular physical training and eat plenty of beef.