I am 15, looking for ways to train muscles

2: Relaxation between groups (pinching, kneading, throwing, anyway, just don't let it be tight) 3: In addition to running, you can run every day, and the abdominal muscles should be practiced every day, and all other muscles should be practiced once every 2-3 days. Because the growth time of muscles is about 48 hours.

Push-ups, sit-ups, running, weightlifting....The main thing is persistence.

Work, work builds muscles, and you have to keep going. You have to eat fat, and then you will exercise, and the muscles on your body will look better and stronger.

Push-ups, sit-ups, the main thing is to persevere, if the physical strength is good, 30 groups, 10 groups a day, if not good, 15 groups a day, 5 groups a day, just persevere, thin people are actually easy to train muscles, I am a fat person I have self-weight.

o ( o haha far away, I hope you (in fact, you think this person is more manly when you train your chest muscles and abdominal muscles).

Exercise every day, exercise a little higher every day, do sit-ups, lift water dozens of times, ensure that the muscles are obvious within three months, and exercise every day.

Insist on running in the morning, usually do more push-ups, sit-ups or something, and stick to it for a while to see how the effect is!

Go to work as a porter in the summer for a month and give you back a perfect muscle!

Abdominal muscles, you go to the potato network to search for seven days of abdominal exercises, according to the practice Yes, you do parallel bars and push-ups for chest muscles.

Jog 2,000 meters every morning, and be sure to relax your leg muscles after running, so that the muscles will not be uneven, and the pain will be relieved the next day.

Reasonable diet and nutrition, exercising every day will inevitably consume a lot of physical strength.

In the morning or afternoon, start with upper body exercises, push-ups at least 50 a day, or lift dumbbells (starting with kilograms and gradually increasing) and you will definitely work your satisfied upper body muscles.

In the afternoon or evening, it is best to complete 3 sets of sit-ups or two-up (50 sets each) that vary from person to person......Stick to it for a long time, and within 1 month, your wish will come true.

Are I still satisfied with my answer?

Pectoral lie dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Abs sit-ups 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (practice oblique muscles), dorsal muscle dumbbells, one-arm rows, 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Arm dumbbells: 4 sets of x 10-12 lifts with both arms.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

Use Jowede's law to exercise, with single parallel bars, ten pounds lighter, but use it to make standing dumbbell birds, bend over dumbbell birds is still possible, buy a few copies of "Health and Beauty" for reference, as long as you form a habit, it is not difficult to grow muscles, I wish you to achieve your goals!

There are two kinds of pectoral muscles, one is to exercise the elbows of both hands outward, when doing it is to exercise the muscles of the pectoral muscles close to the ribs, and the other is to exercise the internal muscles of the pectoral muscles when exercising, so that the pectoral muscles are closer and look better.

Then you do push-ups, sit-ups, and Ronaldo is 3,000 sit-ups a day, so his abs are.

So good-looking, try it.

But I suggest you stick to this, which is the most important thing.

Buy some books on fitness and beauty and read them for yourself, but I think using dumbbells is not very effective, and the method is not easy to master and difficult to stick.

16 years old is the time to grow your body, don't envy those muscles, and practice after 18 years old. It doesn't affect your height. After going to college, you should choose a major in physical education until your sophomore year, and you can choose bodybuilding when you are then.

When the bones have just stopped growing, it is generally 18 years old, and it is easier to increase the width of your shoulders at this time, and the time is arbitrary, usually the same part is practiced twice a week.