I m 14 174 77 kg Can I still grow? And I think I have a bit of muscle, how can I train obviously?

Not fat. It's a lot like I used to be.

You can try to do push-ups (3-4 sets a day, each group is recommended to do 20 times at the beginning, if you don't sit still, you can do it with your hands on the edge of the bed, and when the situation is better, reduce the height. When you have practiced almost, you can increase the number of times in each group, how much, you can feel how many you can do in each group to have the ability to complete 3-4 groups with great effort. If you don't feel that this is enough, you can carry a weight on your back).

The biceps can rest on dumbbells. You can choose dumbbell curl extension, heavy curl lift, head peak training (search for the specific way of these movements, it's very simple) or 3-4 sets, 8-12 reps per set (for local fat loss, 12-16 reps per set). Three ways to train together.

You can also adjust the intensity and focus on the muscles you train by opening the arms of the push-ups, up and down position. If you open it widely, you will train your chest more, and if you are small, you will train your deltoid muscles and shoulders.

Note: Do not overdo the training, the consequences of the strain are serious!

Also, it is recommended that you run, which can be more effective for local fat loss.

Off topic, playing ball, practicing jumping, helps to grow taller, but, pay attention to the fact that you would rather lose a goal when playing than hurt yourself!

Also, do not take "floxacin" antibiotics such as ofloxacin, norfloxacin, and ciprofloxacin, which will promote the closure of the bone scale line and make you not grow taller.

It can be at least 10 cm long.

Buy two dumbbells and play with them.

It's not fat, it's a sturdy kind.

Men have to be 23 to have their bones closed, and I guess you're going to have to grow to 1.90 meters

According to the time of day for fitness, the best time is between 3 and 5 pm, but this is not absolute, but theoretically this time is the best. Fitness should be done one hour after eating, otherwise strenuous exercise will cause damage to the stomach. According to the time you should finish school at 6 o'clock, do your homework after dinner to digest, and start the gym between 8 and 8:30 o'clock.

The weight of 114 pounds is slightly thinner, and you can gain weight through fitness, at least 130 pounds, but it takes at least 1 year, so you have to have perseverance. It is impossible for students to go to the gym, and it does not mean that we can only work out when we go to the gym, the difference between the gym and the home is only that there is more equipment, and to achieve the effect that these equipment can achieve, a dumbbell is enough. Dumbbells are called "muscle carving knives", and this is not a lie.

There are many ways to do this, dumbbell alternate curls, arm curls, dumbbell presses, side lifts, flat lifts, dumbbell birds, wrist curls, V-shaped two-end up, etc., in fact, we are not professional fitness, so these do not have to do, just find a few suitable ones, and if you are not professional bodybuilding, you don't need to practice every day, 3-4 times a week, but every time you have to be very serious to complete. The fitness plan varies from person to person, and everyone is different, so it is necessary to choose the right plan according to your own conditions. The way of fitness is roughly the same, if you want to gain weight, you need to have a large weight of dumbbells, and the relative number of sets and reps can be reduced.

If you want to reduce fat and increase the contour of your muscles, then use low-weight dumbbells, multi-rep and multi-set workouts. These two points are important! In addition, in terms of diet, fitness is the process of straining and then healing muscles through exercise, so the effect of daily exercise will be a continuous state of muscle tension, and the healing speed will be slow, but the fat will be reduced, and the contour will be obvious.

Muscle gain can be the opposite, but the diet is the same, supplement protein, professionals can eat protein powder, etc., the time of supplementation is generally within half an hour of fitness, and eating an egg is enough. Eggs are not eaten the more the better, the human body absorbs one egg is enough. Fitness programs vary from person to person, Schwarzenegger fitness programs can all be found online, but there is only one Schwarzenegger in the world.

You know.

Playing horizontal bars and doing push-ups, one of my classmates is very thin, he has six-pack abs, and he is handsome.

You say that you are very thin and want to train abdominal muscles, pectoral muscles, brachii and triceps, if you simply train those four muscles, the effect may not be obvious, have you ever seen a person who is very thin but has large chest muscles? No, you need to train many muscles together, which is more effective, and you have to stick to it for a long time! How you practice depends on whether you practice with dumbbells or some other method!

You can ask your school's PE students or PE teachers! I can't make it out by typing on the Internet.

**It is certain that you will not get stronger, but if you don't lose fat and only practice strength, the lines will not only not show up but will become more and more swollen, and it will be very unnatural, just like Hercules, because the muscle is under the fat layer, so it is recommended to brush off the fat first.

If you are not sure about fitness, you have to go to the gym, you can train with body weight, squats, push-ups, pull-ups and other movements, and you can improve the control of your muscles and the flexibility of your body.

**It is still recommended to use aerobic as a basis, combined with anaerobic (strength) training, to burn fat more, because anaerobic will consume glycogen first, when the body's sugar energy supply is insufficient, and then aerobic (running, swimming, skipping rope, etc.) can directly enter the fat for energy, and you can lose fat with the maximum power.

We ordinary people can't be like professional athletes, soak in the gym all day long or practice twice a day, so the proportion of diet control is higher than training, the most direct, low sugar and less oil, more vegetables and fruits, high protein, a little fat can also be, because the diet is very boring, so it is difficult to stick to it for a long time, and it is still necessary to occasionally indulge in one or two meals to satisfy it.

Lose your body fat first and then think about building muscle, do more aerobics, jogging, push-ups, and sit-ups.

Oh, I'm about the same as you, I'm 180cm, 85 kilograms, and my previous weight is I think it's about 1 hour of strength training every day, a whole body cycle a week, and if you want to be strong, you have to be full body, and your bare arms or chest are not good-looking, and then aerobic exercise keeps up, I think jumping rope is good, especially jumping in front of the mirror, watching your belly get smaller every day, and the muscles are obvious day by day, and it feels good. A group of 300 or so 5 groups or so will do... Then you have to eat more vegetables and fruits, and you have nothing to do with an apple.

Cardio + equipment.

But judging from your height and weight, you are still a little fat, so it is recommended that you run more.

It's best to find a gym and talk to coaches and other members, everyone's physical conditions are different, and it's hard to make a suitable plan if you ask like this.

It depends on your requirements, and if you can afford it, I recommend that you go to the gym and work out. If you are a student or have some free time, you can also play basketball or tennis.

Your weight should still be normal according to your height, mainly because of plasticity. The physical shape of a 24-year-old guy is very important. Going to the gym mainly exercises chest muscles, back muscles, waist, abdomen and shoulders, and you can also take care of the leg muscles.

I'm also 24, I've been practicing in the gym for several years, and I feel very satisfied with the results.

Pay attention to nutrition, eat more vegetables and protein-rich foods, and rest well. That's all, I wish you a healthy body.

I have a different opinion on the brother upstairs, it is just right to play basketball at about 145 pounds, and I suggest that you increase the amount of exercise on the basis of not being fat, especially the confrontation of the upper body, and the bounce power is not completely exercised, only the actual combat of playing basketball is strengthened, the thinner the calf, the better, but the general leg exercise will be practiced together with the calf, once the muscle weight of the thigh increases, it will be more difficult for you to jump, so the NBA often said talent, It depends on whether your calf tendons are long enough, as well as the arms, because the others can be exercised, referring to Iverson's calves, thin, if you originally belong to the thin and tall type, congratulations, you are the type that can be exercised, or to reiterate, in the case of your physical state can bear, try to become heavier, which will save you from injury, injuries are the grave of all basketball people, I m, when I weigh 140, I am thunderous, I can dunk, my feet have broken no less than 20 times, now 150 pounds, and the body shape is also better, The most important thing is that I haven't been injured by sports in 5 years, alas, ......Thinking about my so-called talented man many years ago, I am very satisfied with my current self, I can cast and pass, and I am happy.

Finally, I would like to remind you that Jordan, Kobe, Kidd, and Nash, the best players in basketball, have never been slam dunks, they are all the best players who combine their minds and bodies.

Increase muscle mass, do more strength exercises, get more protein, and eat less fat. When doing strength exercises, try to avoid using barbell squats, which are strength exercises that put too much load on the knees.

It's a little heavier, and it's best to control it at about 135 pounds! Now that it's summer soon, play more ball, run and run, and the most suitable time is to exercise between 5-6 p.m., which has the best effect. The exercise program is designed according to the area you want to exercise.

Push-ups are arm strength, rope skipping is leg strength, and long-distance running is endurance.

If you just exercise, you can keep running, and it is also effective to walk as much as possible when you go to work, and it is ...... to play basketballPeople say it's ...... in detail

Dude, do you like bikes??? Go mountain crossing, or climb the mountains??? Let's have a balance of psychophysiology.

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 You can't do this movement (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.

Don't think about this, there is a price to be paid for developing muscles, you are so young that it will be harmful to the body, just keep exercising every day.

Don't talk about gaining weight, you have to be ** again when you gain weight, I should say how to exercise to grow muscles and open muscles.

Thin people gain muscle, they need to train and eat right. Pay special attention to protein supplements, eat more eggs, drink more milk, as well as chicken breast, and early sleepy beef, these should be eaten more.

At the beginning of muscle training, pull-ups, push-ups, squats, and crunches. Let yourself exercise for more than 40 minutes every day.

It has worked, I hope it is better, and I should consider going to the gym and doing resistance training.