The specific steps to build muscles are simple and feasible. I am very thin and 17 years old. High s

First of all, if you want to build muscles, the least requirement is to have meat and eat more high-protein. Exercise the pectoral muscles to do push-ups, don't do too much at first, do 20 at a time, rest for a minute, and continue to do it, it may be more difficult to do at this time, but it is at this time that you can really exercise the muscles. Three rounds is fine!

Abs, sit-ups, 30 at a time, two to three rounds! It's much more convenient to have dumbbells, and every muscle can be trained! Two workouts a day is enough, and the school should have single parallel bars and practice twice a day!

Keep running and practice breathing!

Do push-ups, horizontal bars, running.

Well, if you are a student in school, then the best time to exercise will be missed, so it is recommended that you set a time period by yourself, such as taking a break at night and starting to exercise, because time is precious, if you exercise, you will insist on half an hour of exercise time every day, and it is necessary to complete the tasks in your plan every day, it is recommended to do push-ups, there is no regional limit, and there is nothing that will not, as long as you exercise in this way, it will definitely be effective, exercise push-ups, first posture, It is best to use your hands slightly wider than your shoulders, hands and feet together, concentrate on your hands, chest, and require your back, buttocks, and thighs to form a line during the exercise.

The specific exercise method, exercise in groups, 7-8 groups are the best, 15-20 per group, if it is difficult at the beginning, you can reduce the point, rest less than 2 minutes between groups, pay attention to slow speed when doing it, and pay attention to the coordination of breathing each time. There will definitely be a feeling of muscle soreness and soreness when you start exercising, and you will feel much better after a few days of exercising, and you can supplement some food 30 minutes after the workout, such as pure milk, eggs, etc. It can be beneficial for muscle growth.

Exercising muscles will not interfere with your learning, but you can experience success in exercising, and perseverance is important, so if you can make up your mind, you can change yourself. Both physically and mentally. I wish you success!

As I said upstairs, the first thing is to eat more, and the main goal is to target the large muscle groups of chest, back, abdomen, hips, and legs. Push-ups may be used. Pull-ups, crunches, and proper running.

Push-ups should pay attention to posture, especially the hips should not collapse, and you can adjust the muscles exercised by changing the distance between the hands, and the wider you can use more pectoral strength. The chest and back should be developed at the same time, otherwise it is easy to have round shoulders...

Pull-ups should avoid the strength of the abdominal muscles, and the front grip should be slightly wider than the shoulders. Please avoid traditional sit-ups for abdominal exercises, which hurt the lower back, and can be referred to.

Get something in more detail. Divide into 3-5 groups for exercise, the number is customized, and the last group is as exhausted as possible. Proper running, you can combine fast and slow, and effectively exercise the lower body, but please pay attention to the correct posture, you can refer to the running bible website.

Pay attention to stretching after exercising and warm up before exercising.