Please help me plan my summer workout plan.

This is a plan that can be exercised at home.

I practice it every day.

No instruments are required.

It is recommended to do it in the evening].

Jump rope 500 times.

After the jump, take a 5-minute break.

Push-up. 5 groups.

A set of 20 movements must be standard, if you can't do so much, reduce it appropriately (tips, look forward, you can basically do it more standard).

Rest for 1-3 minutes between sets.

Relax your muscles for 5-10 minutes.

Recently, I have been eating links and I won't be on myself).

Then drink salt water and rest for half an hour, take a bath, go boy.

The landlord is growing his body.

In this case, it is recommended to buy whey protein powder to consume after exercise.

Amway's is better.

The higher the purity, the more expensive.

Specifically, it is not recommended so as not to be said to advertise.

If you have the conditions to go to the gym, please ask, and I will make a gym training plan for you according to your actual situation.

To play basketball, the bounce must be good, you can even frog jump, squat, do 3-4 groups every day 30 times, it is recommended to warm up and jog before practice, eat more chicken and beef appetizers, and increase weight... I wish you success!!

First of all, you're only 13 years old, and I can't recommend you to do strength training, because that will have a certain impact on your development.

Secondly, you are indeed underweight and should exercise more.

My suggestion:1In daily life, you should pay attention to your diet, drink more high-protein foods such as milk, chicken, beef, and of course, vegetables.

Beef, in particular, is very useful. We Chinese mostly eat pork, foreigners eat beef, the difference between the two physiques comes out, of course, this is not the main reason. Back to the point, beef is very useful if you want to get stronger.

Also, get enough sleep and stay up late. 2.In terms of exercise.

Your current age is not suitable for doing heavy weight equipment fitness. So you just stick to push-ups. For your push-ups, do them in 5 to 6 sets of 20 to 30 per set of 90 degrees.

Sit-ups are also helpful. It is recommended that you buy a dumbbell to exercise the muscles of your arms, and think of the slam dunk master Takaki Goken who uses dumbbells to work out at home.

Finally, the combination of the above two must be supplemented with nutrients after workouts.

I still have a little experience in fitness, you can ask me if you don't understand.

Morning: Wake up at 7:30 a.m., eat a quick meal until 8:00 a.m., then rest for 10 minutes (you can sit on the couch) (this is important to help you digest).

8:10 11:40 Write homework, don't be floating, don't be in a hurry, although there is a lot of homework, write slowly and you will be able to finish it.

11:40 12:40 Eat, then rest for 10min, 11:50 5:50 do your homework, and then go out to exercise until your mother calls you to eat.

6:00 7:10 Eat, then rest, and then write (at this time, be sure to write liberal arts (copy homework). It is not suitable to sit in science at night)

Write until 10 o'clock, stay up late if you want to.

But the next day there was a slight change: 1h in the morning