I m 13 years old now, looking for a workout method

Want to build muscles at such a young age??

Play basketball, grow taller and stronger, and drink more milk.

Running, playing basketball, growing fast.

It depends on what you want to become, if you want to practice kung fu, you have to do anything!

At the age of 13, it is not fully developed.

Now start exercising the muscles to affect development.

You can practice push-ups.

Pull-ups – the ancestral secret recipe for back widening.

Pull-ups are a compulsory course for gymnasts and mountaineers, and an important measure of individual strength qualities. Generally, it is based on the number of things that can be done. Pull-ups in bodybuilding, although they have the same name, are very different from the purpose of training and the way they move.

First of all, pull-ups in bodybuilding are about quality rather than quantity. Of course, this is not to say that the reps are deliberately reduced, but because to do high-quality pull-ups, you can't do too many reps. Ten watts can do 8 pull-ups with high quality, and if you think you're a hundred watts, then you can try to do 80.

Pectoral muscles: First of all, if you can do more than 50 standard push-ups at a time, it is recommended that you go to the gym and build muscle by practicing barbell bench press and dumbbell birding. If your limit is below 50 reps, push-ups are still a very effective method for the time being.

Practice: Your limit 40%-60% 5 sets per day, with 120 seconds between sets.

Deltoids: That's your shoulders and what you need is dumbbells, or, you can use liters of water-filled drink bottles.

Method: Take a dumbbell in each hand (drink bottle nucleus), stretch your arms to both sides of the body as much as possible, do not have to be completely straightened, your arms are at a 45-degree angle with your body, quickly lift the dumbbells up to about 45 degrees in the direction of your body, and start to slowly put them back in place, the number of actions in a single set is fixed at 10, and you can choose your own limit of about 20 weights for the load of the exercise, do 8 sets of each exercise, with an interval of 120 seconds, and two days for a cycle.

Triceps: The muscles on the outside of the upper arm.

Method: Take a dumbbell in each hand, stretch it to the back of your head, lift the dumbbell upward, 15 for a group, choose a weight with a limit of about 25 for the exercise load, do 4-5 sets of each exercise, each group interval of 180 seconds, exercise every day.

Biceps: The inner muscles of the upper arm, which are trained to be full of beauty.

Method: Take a dumbbell in each hand, keep your arms close to your body, keep your upper arms still, raise your forearms upward, take 10 as a group, choose a limit of about 20 weights for the exercise load, exercise 6 groups each time, with an interval of 90 seconds between each group, and exercise every day.

Abs: Simply put, it's your tummy.

Method 1: Lie on your back, put your calves on a stool or cot to make a concession, so that your thighs and calves are basically at a 90-degree angle, look up at your knees repeatedly. Do 3-4 sets a day, each set to its own limit, and rest for 120 seconds between sets.

Method 2: Lie flat, straighten your legs and quickly lift them up to be perpendicular to your body, then slowly lower (10 seconds), do 15 per group, start with 3 sets a day, and then increase the number of sets after getting used to it, and it will be good to 6 groups.

Stick to more than 1 hour of aerobic exercise, which can burn fat, such as jogging; At the same time, the amount of food should be properly controlled and more fruits and vegetables should be eaten.

You don't need to add additional nutrients, and the fat burned by aerobic exercise can be converted into energy to replenish the body. According to the calculations of sports medicine scientists, the calories burned by a person for every 1 meter of altitude are equivalent to walking 28 meters for a walk. It consumes 10 times as much energy as when sitting quietly, 5 times as much as walking, twice as much as running, 2 times as much as swimming, twice as much as table tennis, and twice as much as tennis.

So mountaineering is also a good option. It is best not to exercise too much before going to bed to avoid being overly excited and having difficulty falling asleep.

Suggested Exercise Method:

1. Squat with weights: use about 40 kg of barbells, 15---20 each time, 3 groups per day, 3 days a week.

2. Push-ups, sit-ups, and dumbbell pushes: 3 sets per day, 30---50 per group.

3. Jog 3000 meters, 3 times a week.

Minute skipping rope 3---5 times a day.

If all of the above is done the next day.

If it is selective, you can choose a different item to practice each day.

Eat a few more eggs when you're working out! Bruce Lee exercised 8 raw eggs and beef, minced them with a blender and ate them raw.

Take a look at the Health & Beauty magazine, which is available at newsstands.

On the day of your workout, eat 8 egg whites, that is, concentrate on exercising on the weekend.