Hello, I m a 17 year old boy, and I have a question about building muscle

Not bad!

How much do you weigh? Probably less than 65kg, right?

Who said that the lower body will not grow tall! Proper exercise can promote growth, and you can't achieve that kind of overload of exercise (high-intensity and heavy weight training) that really affects your height, don't worry.

Let's study first in the evening, when you are tired of studying, find a time, about 9 o'clock, half an hour of exercise is enough.

Move your joints first, then stretch and adjust your breathing.

You can just do push-ups, do 4 sets on the line, each group does what you can, in general, it is best to reach 20 per group (not very simple), and the interval between groups is 1 minute, not too long.

If you can't do that much, you can do 23 sets, or reduce the number of each set appropriately.

Slowly, you can also increase the exercises of abdominal muscles and do sit-ups according to personal hobbies and interests.

That's enough.

If you have dumbbells, you can simply practice the two heads. Let's practice systematically in college in the future

I'm also a senior in high school, and I also train my muscles at home!

1.Push-ups and sit-ups are indispensable and convenient at home.

2.I use things that I can practice at home, like lifting up a chair to practice, hehe, awkward.

3.The muscles come out but the fat doesn't go down, so I do aerobic exercises, and I can do aerobic exercises when I do push-ups or sit-ups to rest.

4.Diet, too** much more.

5.One of the things I have learned the most is that persistence The number of exercises per day can be from less to more Take your time and don't rush But if you don't insist No matter how much equipment and more guidance you have, you are doing useless work I persisted for 2 months The effect came out Although it is not very strong, but I am proud to get up. There is a sense of accomplishment Haha said so much.

If you are still young, it is best not to exercise with large weights, so as not to affect your development, you can run and pull the horizontal bar, and if you have equipment, you should exercise with small weights!

When you want to be muscular as an adult, you can go to the gym to practice equipment, and then it's not too late to practice overload and heavy weight! Diligent and fast, it takes about 1 to 2 years to practice, and it is very developed! I didn't practice until I was 21 years old, and it took me more than 1 year, and my body is quite well developed!

So it's best not to do heavy weights at your age!

1.Moderate exercise, such as playing basketball, etc.

2.Dumbbells can be used for the arm muscles.

3.During the holidays, you can go to the fitness center to use fitness equipment scientifically, focusing on training biceps, triceps, abdomen, back, chest, legs and other muscles.

4.Nutrition to keep up, not refers to fatty meat, but protein, phospholipids and other non-sugar substances.

5.Be confident, you can do it.

6.Persistence, only the long-term will be effective, the short-term will not be effective, and you may also be too impatient to strain the muscles.

Exercise more, then eat more meat, especially lean meat. Running more in the gym can exercise your whole body. When you exercise more, you will eat more, and slowly you will grow stronger. To grow taller, drink more milk, eat more small fish, and supplement enough calcium.

In fact, if you go to get a monthly card for the gym, you will have a coach to teach you when you go to the gym often, so you don't have to worry so much about yourself.

Push-ups for 100 days.

Sit-ups for 100 days.

Pull-ups for 28 days.

Squat with your head in your head for 200 days.

Stick to it for 2 or 3 months and there will be noticeable results.

The most important thing is to eat more, how can you grow meat without nutrition?

Eat two hard-boiled eggs, a piece of chocolate, 2 taels of beef in sauce, and a bag of milk every day between workouts! It's to help you build muscle while exercising!

Go to the gym and see the effect in half a month, and the nutrition is very fast, and the other methods are nonsense.

Exercising is good Excessive exercise can lead to muscle damage Boys and girls who are in puberty need a balanced state of body metabolism There is no absolute harm It's just that everything has to be done within your ability After all, the body is still tender.

The age of 17 is a good time for long-strength fitness.

After the warm-up, the first thing to do is to do strength exercises, barbells, dumbbells according to your own situation, generally do 4 sets of a project, each group can be done in an average number or incrementally.

1.The standard forehand holds the horizontal bar, and the pull-ups must be able to do 4 sets of 10, with no more than 40-60 seconds pause in the middle of each set, to train the latissimus dorsi triceps.

2.Standard push-ups with chest micro-touch to the ground must be done in a group of 30 and do 4 sets, with no more than 40 seconds of pause in the middle of each group to train the pectoralis major waist and abdominal muscles.

3.Dumbbells, you have to look at it, I can't tell the action, do you know what the big arm is vertical? The correct training of the biceps brachii muscle is that the big arm is always perpendicular to the ground and the lower arm moves up and down between 30 120 degrees, so that the muscles will not be relaxed when the whole process is tight, 15kg dumbbells are a group of 20 to do 4 sets, and the pause in the middle of each group is not more than 60 seconds, training the biceps and the lower arm muscles.

4.Slowly squat up in a group of 50 to do 4 sets, pausing for no more than 40 seconds in the middle of each set to train the thigh muscles.

Second, to do aerobic exercise, running, swimming, cycling, I personally feel that running is easy to damage the joints, it is recommended to swim and ride. Aerobic exercise is at least 30 minutes, suitable for personal ability exercises. Because it usually takes 30 minutes before you start burning fat.

Third, don't rush to drink water if you are thirsty after exercise, thirsty is because the body fat is burning, let the fat burn will, don't replenish water immediately, it's best not to drink carbonated drinks!