I m 16 years old, about 120 pounds, I want to have muscles, how do I train muscles, thank you. It is

Buy a pair of dumbbells of about 30kg, dumbbells are subcontracted and electroplated, the rubbers will be much cheaper, but the weight is not as accurate as the electroplating, and there will be a little smell, fitness bar There are many action tutorials and training plans.

Hand hit, please give a little bit to Xie Luo.

Let me help you make a plan!

Day 1. Push-ups: 20 sets, rest for 1 minute and do another set, 5 sets in a row (biceps, triceps, deltoids, latissims, pectorals).

Introduce up: 8-10 per set, rest for one minute and do another set for 5 consecutive sets (exercise parts: latissims, triceps, biceps).

Dumbbells: Dumbbells are all-purpose equipment, which can train all the muscles in the body, and people who generally don't understand fitness generally only do dumbbell curls.

Sit-ups: Practice each set until you are weak, rest for one minute and do it again, and do 5 sets in a row.

The next day. Squats: Carry weights with dumbbells, 20 in each set, do 5 sets.

Frog jump: 20 in a group, do 5 sets.

Do push-ups, sit-ups. These two do not need instruments, and they can still be adhered to, and the effect is good. Eat more beef and mutton, eggs, milk.

If you don't go to the gym, then let's do it like this, 100 sit-ups a day, 100 push-ups, 100 squats, do it in groups, do 20 together, interspersed in the middle, do 20 sit-ups, and then 20 push-ups like this, you must have standard movements, brother, I'm practicing like this, and the results are remarkable. I hope you can give me a point, it's not easy for me to type these words at my typing speed.

Most women don't like muscular men, so don't waste your mind. I've asked beautiful women before if they like muscular men, and many of them say they don't.

It's ridiculously thin... Don't say undernourished ... Listen to the advice from upstairs.

All you need is to work your abdominal muscles, with the option of doing sit-ups and hanging lower body raises.

You'd better think about why you want to build muscle, because even if you have muscle, it's not necessarily popular with girls. But it's good to have a body for self-defense.

Eat protein-high. Like beef. Eggs....Do special training every day. You can't stop halfway! Stay the course. Hold on with your will when you are exhausted during exercise. The best thing. Look at more muscular men** have added interest and self-confidence.

I'm going to show you how to get a way I've gotten up in weight.

You're a skinny drop, and the more you practice, the thinner you get, and the more you practice, the thinner you get, and the more you end up being lean, and it's a little unsightly.

Set an alarm every two hours Eat Eat what you like to eat Mainly high calories Drink water for the first time at half past six Eat at half past seven Try to eat as fast as possible.

Drink a second glass of water at half-past eight, snack at half-past nine, drink water at half-past ten, eat at half-past eleven or twelve, and drink water at half-past one

At least eight glasses of water and six meals a day Make sure to eat something around nine p.m. Drink a small amount of water at ten o'clock.

My stomach is better And my purpose is to get weight first and then train my body Me and my girlfriend She** I gained weight I weighed twice as much as her before I got married Our plan She is 90 pounds and I am 180 pounds Pulled away.

Here's what works for me and what I learned and summarized, and it doesn't necessarily work for you.

You have to see for yourself a point of view that if you don't have excess energy in your body, you won't grow meat droplets, and you have to eat more, why eat fast, because if you eat slowly, your stomach will feel full after a while.

Two eggs a day Eat protein powder if you have the conditions Don't buy melamine hehehe.

Eat more and move less Do sit-ups or push-ups and jog A little more meaningful, don't let the meat only pile up on the stomach, first have the meat, then talk about the muscles.

If you are exercising, it is best not to eat pork, it is best to eat beef and fish instead, drink more milk, and run.

Practice dumbbells! Depending on the amount of exercise per day, the supplement increases caloric energy.

Gyms are generally open to people over the age of 16, and it is best not to exercise muscles at a young age, as this will affect your growth and development, especially for growing taller.

In fact, there is another way to train the muscles of the body, that is, you can control your usual diet, eat less fatty food, and don't eat fried food, but this is not called dieting, high-protein foods such as all kinds of meat can be eaten, but protein will become fat if it is not consumed, so in addition to controlling the diet, you should exercise more, and more consumption can accelerate metabolism and growth. (This is the ** in the exercise of muscles, the effect is absolutely amazing).

It is recommended to play basketball, badminton, skipping rope and running, jumping two to three hundred times a day, badminton and basketball can fully exercise your limbs and internal organs, the effect of running is slightly inferior to the first two but the best safety and easy control. Injuries are actually the biggest enemy of exercise, especially if you exercise like this, a week or two of recuperation may make you lose all your efforts.

There are also stretching exercises, such as chest expansion and remote movement, leg press, etc., which actually inhibit muscle overgrowth, especially when the muscles are sore. On the other hand, if you don't do it, your muscles will grow bigger and stronger, and of course, this will come at the cost of increasing the risk of injury and making your muscles stiff and inflexible. (It is said that Schwarzenegger did this, he just practiced to the death, how sore and painful how to practice) You probably won't want to do this, give you a reminder.

The effectiveness of the workout always depends on the individual, perseverance is the key to the workout, go fight like a man, boy!

Use the instrument to do 1 movement for 8-12 minutes, rest for 1-2 minutes, and repeat 2 times (1 movement for 8-12 consecutive times, rest for 1-2 minutes in the middle, and repeat a total of 3 times) The number of times you do the next movement is the same as above. The time is 40-80 minutes, and you must exercise every other day, that is, exercise according to the schedule today, and rest and maintain tomorrow. Continue to exercise at scheduled times the day after tomorrow.

I believe you will be able to do it well!! Be confident, be persistent, and persevere! After three months pack you strong!

Simple methods are, you can pull the horizontal bar, pull up to exercise the abdominal muscles and back muscles, use the reverse grip and forward grip, and do the parallel bar arm extension exercises the pectoral muscles. Frog jumps and weighted squats with dumbbells or barbells to exercise leg muscles. You can also do lower back exercises for back muscles and sit-ups for abdominal muscles.

Push-ups or bench presses with weights on a barbell to exercise your pectoral muscles. The biceps brachii is exercised with a bicep curl, and the triceps brachii is bent and stretched to exercise the triceps.

I don't have a lot of muscles, I don't grow too long... Are you sure you want to do what is holding you back when you're 15?

Hello landlord.

The premise of practicing body styling is to have a good body and good diet steps.

The human body has a need for ATP, which is required for the vitamins and proteins provided by food. If you're going to the gym, have plenty of time and a good food offer.

Nowadays, people are dependent on treadmill sports equipment. The disadvantage of the treadmill is that it will cause the knee joint to move in the opposite force. It is best not to use the treadmill too often.

Wake up a little earlier in the morning. Skipping breakfast but drinking a glass of water for a morning jog is especially effective. After a morning run, do relaxation exercises for the joints of the body.

It will also be very effective for **. It doesn't matter if it's morning, noon or evening. Do relaxation exercises after exercise.

The need for rice should never be less protein-containing food. The premise is that you can eat half an hour after exercising. In this way, the energy supply of ATP is sufficient.

It is also more effective**. Fat people exercise and lose weight, and they feel more muscular and full than people who are not fat.