High school students exercise, how high school students exercise scientifically and reasonably

These three are basic exercises. It's not muscular at all. If you want to build muscle, at least have a decent dumbbell.

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) Pitch arm flexion and extension: 8-12rm (times) x3 sets.

Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x42) Pull-up Wide Grip: 8-12rm (times) x43) Pull-Up Narrow Grip:

8-12rm (times) x44)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 set.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x35)Dumbbell side press 10-12rm (times) x36)Dumbbell front press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [select as satisfied], give a [agree] to express encouragement. Thank you.

I'll help you talk about your situation.

You practice sit-ups, push-ups, squats every day.

Sit-ups work on the rectus abdominis.

Push-ups are pectoral and triceps with a little anterior deltoid band.

Squatting is mainly the bis and quadriceps muscles.

Building muscles in all aspects, to be honest, is not realistic, because after all, you are not specifically building muscles.

Therefore, as a beginner to fitness, it is recommended that you start with large muscle groups, which is like a tree, only when the trunk grows well, the branches will grow strongly.

The major muscle groups include latissimus dorsi, pectoralis muscles, abdominal muscles, and leg muscles.

I don't recommend superfluous movements for you, but the following movements are all panacea for fitness, bringing to many small muscle groups.

1.Latissimus dorsi.

Pull-up. 2.Pectoral muscles.

Barbell bench press. 3.Abdominal muscle.

Crunch. 4.Leg muscles.

Squats. Don't look at the fact that you only practice these 4 movements, but the muscles you bring are most of the muscles in your body.

The above pure DIY hand-made, if you have any questions, you can ask me.

I've heard that eating egg yolk can have pectoral muscles, and although it's hard to eat, it may be useful.

You've done everything you need to do, and if you do it, you should do it until your hands and feet are sore, and then take a break and do the second set.

1. First of all, we should pay attention to the comprehensiveness of physical exercise. The human body is a whole and requires comprehensive exercise to maintain balance and coordination in the development of the body;

2. Youth physical exercise socks should be moderate. It not only does not cause excessive fatigue and damages health due to excessive exercise, but also avoids too little exercise to achieve the purpose of exercise; 3.Adolescents should be aware of the variability in exercise.

The number of physical exercise programs and the amount of exercise will vary depending on age, gender and individuality. In the process of practice, it should be different from person to person, and specific arrangements should be made;

4. Persistence of physical exercise. Physical exercise should be persistently carried out and persistently carried out, so that the content, method and exercise load of exercise should be continuous.

Summary. 1. Insisting on running every day can not only increase the smooth flow of qi and blood, but also exercise a person's willpower, which is a very good exercise for high school students to enhance their physique. Of course, you can't just do it hard, you need to make a plan and take it step by step, otherwise it is easy to backfire and cause damage to the body's vitality.

2. Playing soldier table tennis, soldier table tennis can exercise a person's balance and contribute to the development of the human cerebellum. Therefore, high school students playing table tennis is a very good way to enhance their physical fitness.

1. Insisting on running every day can not only increase the smooth flow of qi and blood, but also exercise a person's willpower, which is a very good exercise for high school students to enhance their physique. Of course, you can't just do it hard, you need to make a plan and take it step by step, otherwise it is easy to backfire and cause damage to the body's vitality. 2. Playing soldier table tennis, soldier table tennis can exercise a person's balance and contribute to the development of the human cerebellum.

Therefore, high school students playing table tennis is a very good way to enhance their physical fitness.

3. Skipping rope, if people are lazy, then skipping rope at home, for girls, skipping rope can also be **, it basically needs the cooperation of the whole body organs, and it is a good way for high school students to exercise and enhance their physique. 4. Ride a bicycle. Riding a bicycle during the daily commuting to and from school can exercise people's heart, brain and limb reactions, integrate exercise into daily life, and is a good way for high school students to exercise and enhance their physical fitness.

5. Play football. Playing football is a relatively intense sport that requires the cooperation of many people, and it is generally not recommended for high school students to go often, because it is easy to cause harm to the body, and it is okay to kick it once in a while, which is an option to enhance physical fitness. 6. Play basketball.

Playing basketball is also a relatively intense multi-person sport, and it is a good choice for high school students who need to grow taller to enhance their physique.