I want to train arm strength, wrist strength and abdominal muscles, how to train 16 years old this y

Strength? If you practice so little, it will have an impact on your height. In other words, that's how I turned out.

However, 175 is also a suitable height. As for arm strength, wrist strength and abdominal muscles, there must be no special method, I think you can practice breaking, that really the whole body can be practiced, a lot of freeze will use wrists and arms, no need to deliberately, naturally abdominal muscles will appear, strength will increase. If you just want to practice strength, pull-ups, sit-ups, and so on, you have to stick to it, and you don't need to pursue the limit or anything, just stick to how many times a day, and add it appropriately after a period of time.

Also, there is a paragraph on the Internet**, what is the scientific muscle exercise method, 8 minutes to train 6-pack abs, although it is not so exaggerated, but it is really tiring, you must follow the rhythm. Then I wish you success. (Boys have good figures, and they are indeed very attractive to girls).

I'm 14 years old, 174 cm, 100 pounds, I can do 60 to 70 standard push-ups in one go, and I feel good about myself.

To train arm strength and wrist strength, dumbbells are the most effective; Abs, push-ups and curved push-ups are most effective.

The arm strength device, also known as the grip bar, is a kind of exercise equipment used to exercise the arm muscles and the wrist flexor muscles of the forearm, which has certain dangers.

Ordinary arm strength is divided into different levels according to the size of the force required for use, generally divided into 20, 30, 40, 50, 60kg levels, which refers to the force required to bend the arm force.

How to use: 1 Bend your arms and bend the spring firmly at the back of your neck.

2 Bring your arms forward, bend the spring upwards, and relax.

3 Bring your arms closer to your chest, bend the spring, then straighten and slowly relax.

4 Stand with your feet apart, bend your right elbow and bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand.

5 With your arms behind your back, grasp the spring, then straighten it down and bend it gradually.

It's the quantity, not the weight!

Precautions. 1.Please check whether the connecting parts of the arm force device are firm and not loose before use.

2.Choose an arm strength device that suits your fitness level to avoid straining your muscles.

3.When using, put the harness on the arm strength device handle over your wrist.

4.When using, you should choose a relatively spacious venue for exercise, so as not to hurt people.

5.Children under the age of 12 are advised not to use arm strengths.

6.When using, it should be done at a uniform speed.

Come in groups, do your best in each group, until you can't do it anymore, pay attention to a few minutes between groups, these minutes can relax the muscles, but not too long....

Arm strength machine, mainly to exercise the arms, you can also do push-ups, if you want to exercise the abdominal muscles, it is better to do sit-ups.

Often do pull-ups, in fact, all exercises focus on persistence, and changes are accumulated little by little.

The arm is mainly the forearm and the four parts of the biceps, triceps, and deltoids. Holding dumbbells with one hand (it's hard to train your abs for a month, when I was in the 6th grade of elementary school, I learned hip-hop dance for two months

In addition, there are supine coupons to train abdominal muscles, but my personal opinion, a little early, strength training can be, joint type.

You should pay attention to your diet now, not **, but to gain weight appropriately. Then it is to do regular exercise every day, don't be too tired, the key is to give yourself a time to exercise. And persevere.

You don't need excessive exercise at this age. Just in moderation. Otherwise, there would be no room to grow taller. Advice from a professional dietitian.

All it takes is a pair of dumbbells, a systematic exercise plan, and perseverance to succeed. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you.

Practice is sure to be able to be practiced.

Within 2 weeks. The time is a little shorter.

Tell you a way.

Eat 2 eggs a day for breakfast during these 2 weeks. Eat only egg whites, not egg yolks.

Because protein helps muscles get bigger.

As for the method of practice. You ask for simplicity.

After eating in the morning, stand for 15 minutes and digest it.

After letting, pull the tendons first. Pull-ups on the door. Do it in 5 groups.

1 group of 10. Be sure to insist on pulling the tendons after doing it, otherwise your muscles will be easily deformed. Then push-ups.

Do it in 4 groups. A set of 40 does 8 sets a day. Once in the morning and once in the evening.

Abs are much simpler. Half an hour of sit-ups in the morning.

Half an hour in the evening. The most important thing is persistence. Remember to stretch when you're done.

On the second day, there will be a side change after waking up.

You develop a simple fitness program::

4 sets of push-ups, each set is exhaustive.

Chin 4 sets do exhaustively.

Set rest for 60-90 seconds with 3 sets of arms exhausted.

Breakfast 8:00, 250 ml of skim milk, moderate amount of fruits and vegetables, 2 egg whites on whole wheat bread

Snack 10:00, bananas.

Lunch 12:00, staple food 200 grams, muscle gain 150 grams, 150 grams of vegetables, fruit amount.

The best training time is between 15:00 - 9:00 pm (during which time you can train as much as possible).

Before 15:00 training, take protein powder (20 grams of animal protein powder, milk at room temperature or room temperature water) to appropriately increase the level of amino acids in the blood to prevent the breakdown of muscles during training.

of: 00 training.

Training after taking protein powder with a slice of bread (20 grams of animal protein powder, milk at room temperature or room temperature water) can be quickly added to the muscle tissue repair training for muscle fiber damage, repair after muscle tissue growth.

8 Dinner 18:30 200 grams of staple food, 200 grams of meat, 150 grams of vegetables, fruits, to taste.

Nine doors snack 20:30, fruit, bread, three.

Egg whites for bodybuilding foods: whole grains, boiled potatoes, corn, oatmeal, egg yolks, orange peaches, bananas, apple juice, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, meat and eggs (go).

Do more weight-bearing squats, such as holding dumbbells in your hands, remember to practice movements every day, and also practice jumping more, I can catch the basket at 175, this is how I practiced, believe me yes, but your legs will be thicker than before, but they look fit.

Pay more attention to nutrition, exercise more, and another is to have the desire to win, in basketball you can often hear who broke out again, how many NB, those people at that time are because they have a strong desire to win, if you have a strong desire to win, you can stimulate your physical potential, and you are very NB when you break out.

The landlord's brother is still young, and his experience may be poor, so he still needs to exercise more!! Eat more meat and don't be picky!!

The arm is mainly the forearm and the four parts of the biceps, triceps, and deltoids. Biceps main pull, 1, you can use the big arm to do dumbbell flexion and stretch, don't put it to the end when stretching, so that the biceps are always forced, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretch to bend is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells. 2. Do pull-ups on the single carry.

The triceps is the main push, 1. Push-ups; 2. Bench press, 3. Do arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension at the back of the neck. When doing the above exercises, you can train your forearms and increase your grip strength when holding dumbbells. The deltoid muscle is divided into three bundles: anterior, middle, and posterior.

You can do push-ups and bench presses in the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly. Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles, and arm strength will be enhanced. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）