At the age of 16, if you want to train your fitness and muscles, do a daily exercise plan 5

Physical fitness, you can run to solve, run a 2000 meters a day, practice the next plate, after running the step, just stand on the pile, you can be single-legged, and horse step, or if you feel so boring, just that basketball, practice crotch dribbling, first lunge standing still practice, this leg practice on a different leg, the point is, the amplitude of dribbling should be slowly increased, practiced, you can, move to practice the crotch, the point is also, the amplitude slowly increases.

In such a month, if your physical fitness and lower plate can't come out, you can find me, just do 50 on your back every day, 100 steps of frog jumping is enough, there is no need to do so much, you like this, run 2000 meters first, rest for more than ten minutes, press down your legs, and then do 100 frog jumps, rest again, and finally do 50 supine.

Then stand on the pile or practice dribbling under the crotch, I am personally biased, stand on the pile after running, or practice the crotch, frog jumping and lying on your back can not be done,

If you practice physical fitness, swim more, run more long-distance running, and slowly your physical fitness will definitely come up!

As for muscles, I'm also practicing them now, and I'm going to teach you a way for them to train their strength in our hip-hop dance team.

It's also similar to push-ups, the posture is the same, the width of the two hands is 20cm, the palms are placed under the armpits, and the body is leaning forward when pressing down when doing it, and the arms can't be crooked, so that people feel that the arms are backwards, and it's OK to do more than 15, and do 10 when you first start practicing.

Exercises to strengthen physical fitness.

**It's troublesome, I'll send it to you directly here, and it's more intuitive, because the muscles need 48 hours to recover, and the exercise effect is better, so make a two-day plan for you, and then repeat it, and then the abdominal muscles recover faster, and you can practice it every day.

Day 1: Chest, triceps.

A: Bench press with flat dumbbell Pectoralis major muscle 15 reps set*4 (dumbbell to maximum).

b: Push-ups pectoralis major 15 reps set *4

c: Dumbbell arm flexion and extension triceps brachii 15 times set *4 (counterweight 20 kg).

d: Prone single arm flexion and extension triceps brachii 15 times set*4 (counterweight 5 kg).

e: Abdominal muscle exercises 20 reps of sit-ups set *3

Tuesday: Back, biceps.

A: Pull-ups and pull-ups are performed in groups *4

b: Biceps brachii 15 reps for one-arm bend-over row set *4 (counterweight 15 kg).

C: Biceps curl biceps brachii 15 reps set*4 (counterweight 20 kg).

d: Prone arm curl biceps 15 reps set*4 (20 kg).

f: Abdominal muscle exercises: Reclining up and down crunches 20 reps set*3

You can negotiate with me according to your own schedule to improve, if there is anything you don't understand, you can ask me.

Why do you have to plan at every turn? Any coach who casually gives a training plan is a second knife. Haha, there are all kinds of training plans in bodybuilding magazines, and you can use any of them.

If you look at my replies to others, do you write a big plan? Hey, you'd better start by learning about the introductory science of muscle training and muscle growth. Otherwise, the knowledge you get now will be gradually rewritten by the right things in the next few years.

How can a person who doesn't know you make a training plan for you, such a plan is not targeted and scientific at all, and you don't have to copy a copy of the magazine and study it yourself.

Why do you need to do muscle building at 14?

This age is not suitable for building muscle with weights exclusively, and it is best to start gradual weight exercises after 15. At this age, you can run and jump, or exercise with your own weight, which can promote physical development and heightening. If you train yourself to a physical body shape in advance, professional training will affect your height, and more muscles only indicate that this person has had hard workouts.

Exercise is for health and longevity, and professional athletes rarely live long, because too much, ultra-extreme training and competition have led to irreparable damage to the body's internal organs, bones and other tissues. Remember: the right exercise can get you the body you want to achieve.

In terms of sports, running and jumping sports can promote height, such as basketball, volleyball, etc., single parallel bars, frog jumping, touching and tall. Strength training such as dumbbells and barbells should be avoided or required in moderation as much as possible, and it should be felt, not to pursue weight. Because of too much weight training, the bones will calcify or harden in advance in order to adapt to the strength load, so you should not exercise a lot and train at high intensity.

Light or moderate strength exercises 1-2 times a week are fine.

Young people should focus on technique, and other strength and muscles should be exercised incidentally, not with specialized excessive strength training. Muscles are slowly developed after the beginning of 16, not against you starting muscle training now, but not to have a large weight, more than a number of sets, generally no more than two actions per part, no more than three sets of each action, each group is not less than 10 times of weight, generally about 15, and it is not better to exhaust, each part is generally about 2 times a week, do not overdo it.

I'll give you a plan, and you can see how the situation increases or decreases:

For abdominal muscles, pedaling bicycle exercise when getting up every day, two groups, 50 in each group, and 2 3 groups of horizontal bar hanging abdominal suction legs when available, 10 20 in each group. Weeks 1, 3, 5 pull-ups, can be simplified to do on parallel bars, 2 3 sets, 8 15 per week; push-ups, pectoral muscles 2 3 sets, 10 15 pcs; Delt, dumbbell press 2 3 sets of 10 15 each, biceps, dumbbell curls, 2 3 sets of 10 15 each, frog jumps 2 3 sets of 20 30 meters each, squats 2 3 sets of about 20 per set, another 2, 4, 6, 7, can be ball games, running or variable speed running and other sports or activities.

I wish you all the best.

Let people ride on your shoulders, and you do up and down movements.

If you want to exercise the muscles of the whole body, I can only give you a training plan for compound movements on the know, and you can find your own auxiliary movements, and it is recommended that the plan of auxiliary movements be changed once every few months, and the compound ones should not be changed as much as possible, and the order can be changed.

Monday: Legs (squats, shoulder rest squats, leg presses, leg curls, leg curls) Wednesday: Chest back (bench press, deadlift, barbell row).

Friday: Arm (barbell curl, barbell arm flexion and extension).

The rest of the time, if you feel that you don't practice well, you can train again, or practice some auxiliary movements or do a recovery period, some parts of the muscles do not need special training, after all, you are not ready to develop a professional. In fact, there are many training methods in addition to movements, such as pyramid increment and interval training method.

There is nothing to say about diet, if you have the conditions, you can eat American Western food at every meal, and the supplement is whey protein powder (half an hour before training, the dosage is explained on the package, and it is recommended that you Optimum Nutrition or BSN, which is very well received in the United States, but there are many fakes in China), and multivitamins are good to keep. There are also many supplements, which do not need to be supplemented if you do not develop a profession, and the amount of exercise and time are not as abundant as those of professional players, which is a waste of money and ineffective.

Running, push-ups, single carrying, double carrying, sit-ups Lay the foundation first. Wait until you're 18 to practice again.

Go buy protein powder to eat, then go to the Internet to find out the exercise method of the part of the muscle you want to exercise, and stick to exercising every day.

There are a lot of them online. The point is, you can't do it either. First of all, establish the basic understanding of the equipment, part muscles, and corresponding force movements.