How to train muscles

1.The first thing to do is to take 45 minutes a day to exercise, first do aerobic exercises, such as running, jumping rope, do 10 to 15 minutes, first let the muscles fully contact oxygen, so that you can also massage various organs.

2.Then do anaerobic exercises, you can practice dumbbells, push-ups, do 8 to 10 sets a day, each group until the muscles can not last, the interval between each group is 1 to 2 minutes, this time should stretch the muscles to make it fully aerobic breathing. It should be done every day, but not every day the same part of the muscles, the same part of the muscles should be exercised every other day because it needs to be well rested, for example, today you do push-ups, tomorrow you should work on the pecs.

3.Sit-ups (to exercise the abdominal muscles), this one is very special, you need to stick to it every day, at least 60 per day, you can divide it into 3 groups of 20 each, each set is 1 to 2 minutes apart.

4.In fact, the most tired time is the longest muscle, perseverance is the most important, according to my method, there will be a significant improvement after a month, when exercising, imagine that you are infinitely strong, psychological hints are also promoting. Also, the best time to exercise is between 3 and 8 p.m. every day.

5.The increase in intake can also promote muscle growth, first of all, during the period of exercise, you must eat a little more than before, and if you want to grow muscle, you must eat more protein-rich foods, such as milk, eggs, fish and meat.

You are now in the stage of growing your body, and the main thing is the food you eat, plus a certain amount of exercise. Eating is very important, seven points eat and three points practice. When you continue to have a certain foundation, coupled with unremitting persistence. I will definitely be able to develop a good body.

You're too young to build muscles, and you'll have to wait until you're eighteen.

Wo2 Gold So heavy? I used to practice 18 pounds, and now I practice 23 pounds, I'm 19 years old, 107 pounds, my dumbbell, I can lift 20 times with one hand, usually an adult can lift 6 times, a few can lift 10 times, a 118 pound person, I can put it on the shoulder, squat down and stand up and do 7 times, ordinary people can't do it at once, your dad may only be able to do two times, I suggest you buy a 20 kg spring arm force to practice, the action is up and down, there are front and back, the most important thing is to practice the back, how to practice as you follow I don't think to start with light practice, otherwise you will feel very heavy every time you add weight You have to start with the weight that you can do when you just open and practice slowly and then practice the light one You will feel very easy But this method is easy to practice injuries I used to suffer a lot of pain 3 5 days is commonplace Young people practice well The skill is well retained How many years of skill I suggest you also do pull-ups There is a horizontal bar at school You can do it on the door If you can do it at that time I can do 15 [not too much, but no one in my class can surpass me Haha. Sit-ups and push-ups are all done If you want to grow taller, you have to maintain a good sleep and must fall asleep from 10 to 2 o'clock at night Eat more calcium-containing vegetables It doesn't matter if you don't grow tall I believe in the current technology You say that people in this era can go to heaven Is it difficult to grow dozens of centimeters taller

Push-ups, sit-ups, running warm-up, squatting up, back muscles are more difficult If you don't want to use equipment, it's best to have someone to accompany you to practice, the first type is to hang your legs on the horizontal bar, put your hands on your waist, swing your body in the direction of your lower back, keep your speed stable, swing in the direction of your abdomen when you come down, don't swing too fast, and don't swing too much

All sports are fine, but you have to stick to them!