How do 14 year olds exercise at home?

exercising at home; Grow tall – push-ups, sit-ups; Jump rope.

You don't usually get tired from exercising, but on the second day you go to bed, you don't have a lot of pain - it's because you usually exercise less, and the exercise is a little more intense, and the next day it will be sour everywhere, which is normal Everyone who doesn't exercise often will have.

As long as you keep exercising every day for a week, your muscles won't be sore.

The sport of growing taller is of course preferred basketball.

Years are growing up, playing basketball for 40 minutes a day, and jumping more can grow up.

2.You also need to drink more milk and eat more fish. It is better to use milk as water, which is definitely good for growth.

There are many examples around me who regret not drinking milk back then

1.Do 60 sit-ups a day in groups of 30 and do two sets. The interval between the two sets should not exceed 2 minutes.

2.Do 4 sets of push-ups of 12-15.

It's best to do both of these every morning.

When I was a sophomore in high school, I was 16 years old, and I practiced something like that, but not a little bigger. It's very effective.

Given that you're only 14 or more, that's enough.

If you stick to it for three months, it will have a noticeable effect.

The most important thing is to "persevere"!

Run properly, don't lift weights, because you're going to have to be tall! This period is running, jogging for 30 minutes a day. Doing 20 push-ups a day is enough, and if you do too much, it will affect the normal development of your body.

When you were two years old, you could play whatever you wanted, and now you can run push-ups and sit-ups. Don't do strength training, like dumbbells or anything. Then you're going to be shorter!!

Young people, push-ups, a great way to exercise! Body aches and pains are normal, and if you exercise every day, this phenomenon will disappear within 1-2 weeks. It's important to persevere! Grow taller, people say that you often go to play basketball, maybe it will have a little effect, your height is very good!

You can do push-ups, sit-ups, pull-ups, squat jumps, ......

If you want to grow taller, swim Swimming is one of the best sports to grow taller.

Do more muscle stretches every day, you're too young! If you start practicing with great strength now, your body won't grow longer!!

Touch the roof (probably in meters) several times a day.

Push-ups: If you can't do it, you can start by holding up in a group of 30 and try to do 4 sets of sit-ups, and 50 in a group and strive to do 4 sets.

Jump rope for 15 minutes continuously.

Lie flat and raise your legs.

These are simple exercises that can increase your physique, and it's important to stick to it.

I'm looking at what my friends around me do :

1. Pull-ups, push-ups, and sit-ups are basic skills, and they should be practiced step by step.

2. It is also a key part, you go to school, you will have more free time, find friends around fitness, street dance, or parkour, and go to exercise together, as long as you pay attention to safety (less play rappelling and other jumping from a high place, and play more endurance, strength, and skill type), it can still play a good exercise effect.

Many of my friends around me are hip-hop dancers in the 12th and 13th and parkour in the 14th and 5th five-year years.

It's good to join a team not only to exercise, but also to make friends who share common hobbies.

Only fourteen years old, don't do exercises with a relatively large load, push-ups can be done occasionally, dumbbells, barbells, don't touch, you only need to practice short, middle-distance running sports "below five thousand meters", frog jumps, pull-ups, five thousand meters below, if you have the conditions to practice martial arts routines, to really practice strength personal feeling after the age of 20,

It depends on your height. If it is under 1.75 meters, it is recommended not to practice. Push-ups can be done with a few less. Because of this practice. Muscles can obstruct the skeleton. As a result, your height doesn't gain much.

First of all, in the morning, it's not necessary to get up too early, just get up at 8 o'clock, eat some breakfast and rest for 1 hour, start at 9 o'clock, and stretch the muscles of the whole body before training.

1. 6 sets of head squats (one warm-up group), 15 pieces in each group, with a 1-minute break.

2 Push-ups: 6 sets (one warm-up set), each set doing 80%-90% of your maximum reps, with a 1-minute break in between.

3Is there a dumbbell at home? If you don't have one, go buy a pair of adjustable weight ones. For dumbbell curls to train the biceps, 5 sets (warm-up group), 12 pieces in each group, with a 1-minute break.

4 crunches 6 sets, 15 in each group, no need to warm up, because the body is already warm, rest for 1 minute.

Let's practice like this first, because you usually don't exercise much, so the intensity can't be too much, come to me after practicing for 1 month, practice for 2 days and rest for a day.

I'm a bodybuilder, but I think it's right for you, and that's what I've developed as a beginner training method, step by step. It's important to persevere!

The training of junior trainees should be based on the principle of combining work and rest, with basic training as the mainstay. Three times a week.

Strength training, four strength trainings followed by one cardio session, and exercises on alternate days.

Day 1 program.

Chest: Bench press 6 sets of 8-10 reps per set.

Push-ups: 4 sets of 10-20 reps each.

Parallel bars arm flexion and extension 4 sets of 8-10 reps per set.

Butterfly machine chest clamp 4 sets of 8-10 reps per set (as an auxiliary item).

Back: Pull-ups 4 sets of 6-8 reps each.

Latissimus dorsi chest pulldown 6 sets of 10-12 reps per set.

Abdominal: 4 sets of 20 reps of sit-ups.

Supine leg press 4 sets of 20 reps each.

Plan for the next day.

Shoulders: 6 sets of upright lifts of 8-10 reps each.

Seated dumbbell lifts 4-6 sets of 8-10 reps each.

Dumbbell side press 4 sets of 12-15 reps.

Arms: 4-6 sets of upright barbell curls of 10-12 reps each.

Rear neck arm flexion and extension 4-6 sets of 10--12 reps per set.

Legs: Squat 6-8 sets of 8-12 reps.

Calf raises: 6 sets of 12-15 reps.

The third day is planned to be the same as the first day.

The fourth day is scheduled to be the same as the second day.

Day 5 program.

Aerobic training: Run for 20-30 minutes.

Stationary bike 10-30 minutes.

Diet: I always eat 2 bowls of porridge and 2 eggs in the morning.

Eat plenty of vegetables and meat at noon.

Don't overeat at night (because you're going to exercise).

Drink a glass of milk with a loaf of bread an hour before going to bed.

Get 8 hours of sleep a day (sleep is important).

14 years old is the peak period for growing taller, and it is recommended not to exercise with great strength, and squats cannot be touched.

Doing sit-ups can strengthen your abdominal muscles, and lifting dumbbells every day can train your arm muscles.

Uh, yes, 14 years old, how much to talk about on Q.

Skipping rope, leg presses, and playing basketball, at this time, the main thing is to be tall, do not carry out endurance exercises such as long-distance running, strengthen nutrition, and are not suitable for muscle training and are easy to be injured.

15 years old is just the time to grow the body, it is not suitable to do the kind of sports that are oppressive to the body, you can run more, play ball. In addition, nutrition has to keep up.

It's very simple, just run every day, but drink plenty of water Oh support!!