I m a 16 year old boy, and I want to train my pectoral muscles, with and without equipment, 20

Equipment: It is best to go to the gym, the equipment is available, the training movements are diverse, and the effect is good, for example, you can use the barbell bench press (high, medium and low three directions together) and the chest clamp (to practice the inside) plus the supine bird (2 dumbbells) These 3 major cycle exercises can achieve the ideal effect.

I practiced like this in the gym, and the effect was only half a month, which was worth half a year of training without equipment before.

No equipment: limited effect, push-ups (high, medium and low three directions, you can hold a chair to cushion) Horizontal bar pull-up.

Generally, when you train to a certain extent, your muscles will be saturated and will not grow anymore.

Unless you do push-ups with heavy objects on your back, but it is very troublesome and not recommended, in fact, it is best to find a barbell and dumbbells to practice, and you can also increase the weight.

Most push-ups, do at least 45 per day. Exercising every day won't affect your size.

Abs do sit-ups, swim to get rid of toxins in the body, grow up and do high (that is, jumping) pectoral muscles, can do the kind of chest expansion machine in the gym.

There could be two reasons for this.

One, it's that the push-ups you do are not standard. I used to have a friend who said to do 100 push-ups in one go, but when I saw it, I could do 100 push-ups in one go, and maybe not two of the 100 were standard. When he did push-ups, he only saw his wrists moving, and his legs were basically touching the ground.

If you really don't do it standardly, then exercising your pectoral muscles won't do much. Therefore, if this is the case, it is recommended that you improve your movements. It is recommended that you put your feet high.

You can put your feet on a stool and your hands on the ground. This will increase the intensity and the effect will be more noticeable.

Second, it's your 20*3 group, to be honest, it's really less. Personally, when I first started working on my pectoral muscles, I had 20*10 sets in the morning and 20*10 sets in the evening. Your intensity wasn't strong enough, so you did it for a week without feeling sore.

Of course, if you increase the intensity, there will be more obvious soreness in the first two days, and this is the time of soreness, and you will have to rest for a few days. When you're rested, you still do it at a high intensity, and your muscles don't ache anymore.

I was 21 years old when I was going to train my pectoral muscles, and you're 15 now, so to be honest, you're still in the development stage, and I don't know if you can afford to increase the intensity. But do your best. Don't push yourself too hard.

However, all your hardest abs are drilled. I believe you have a lot of stamina and have potential.

Are you fat or skinny? If you are fat, do aerobic exercise first to lose fat, lose weight, and then gain muscle and weight. This stage is 30% exercise and 70% diet.

Quit fatty and fried foods, eat more whole grains and fruits, and let the fat loss account for 3% of the body. Otherwise, the fat stored in the body will not turn into muscle no matter how much exercise is done.

If you are thin, take a look at the muscle network, there are many home practice movement guidance, which is easy to learn.

Push-ups, pull-ups. Sit-up.

To train your pectoral muscles, push-ups may be the best option. If you feel too tired from sit-ups, you can do a positive kick (leg straight, quick push-up).

Dumbbell pullers do push-ups.

If you're a beginner, it's a good idea to start with the most basic exercises:

Pectoral muscles, triceps – push-ups, biceps – pull-ups, abs – sit-ups, glutes – squats.

Push-ups: Hold your palms on the ground, slightly wider than your shoulders, keep your back straight, let your chest go out as you go down, touch the ground lightly, pause for a second and then stand up. Since you say you don't know how to do push-ups, you can use your knees to support the floor first, and then use your feet to prop up the floor after getting used to it.

3-4 sets of 5 per day. After habituation, gradually increase the reps per set to 10-12.

Sit-ups – You should be able to do normal sit-ups, and sit-ups are enough for beginners. 3-4 sets of 15-20 per day.

Pull-ups – the backhand is easier (palms facing back), grasp the horizontal bar, pull the body up and down. If you can't pull it up yourself, you can let someone hold your ankle. After mastering the backhand, try the forehand (palm facing forward).

Pull-ups are more difficult, so it is recommended to have 3-4 pull-ups per set, 3-4 sets.

Squats – is squatting and standing up. Generally, you have to carry a barbell on your shoulder, but you can start by squatting and standing without weight. After getting used to it, you can carry a heavy load, that is, put a few heavier books in your schoolbag and carry it, and at the same time you can match it with frog jumping. 10-12 pieces per group, 3-4 groups.

Push-ups and pull-ups are not recommended to be placed on the same day, but sit-ups and squats can be done every day.

Diet – It is advisable to eat more vegetables and lean meats, preferably one or two eggs for breakfast, and a glass of milk before going to bed at night to ensure enough protein to promote muscle growth. At the same time, it is recommended to exercise for two days and rest for one day.

I'm a fitness enthusiast, and all of the above are typed out one word at a time for your situation. If you have any questions, you can ask me again, and I'll be happy to answer them.

1. Running Coordinate overall balance. 10 minutes.

2. Pull-ups: Exercise arm strength and pectoral muscles for 10 minutes.

3. The best way to do a sit-up abs facelift 0 minutes.

That's good to do it well. 3 items are enough to spend half an hour a day.

Of course, it can't be done after a meal, and you can add a little water during the process.

Arm muscles: dumbbells! Just hold the dumbbells in your hand and do regular movements in any direction. All are helpful.

Pectoral muscles: push-ups. Dumbbell.

Note: 1 training per day. Concentrate for 1 hour. Practice up to 3 times a week. However, it is possible to change the part.

In short, it's better to protect yourself. Adopt me.

You can follow up. o(oThank you.)

Wait until you go to college and then practice Now it's hurting you You're still growing your body You can run simply Remember to exercise a lot.

The advice is to start with the most basic strength training, push-ups, crunches, and arm curls. In the early stage, your strength is not a problem, the cycle is gradual, now the most important thing is to enhance the core strength of your body muscles, it is not recommended to exercise with large weights, because your bones are still developing, do more core strength training, muscle endurance training.