I am 16 years old, 1.67 meters, I can do up to 120 push ups, and I want to further train my muscles,

We recommend that you do narrow push-ups! Or weighted push-ups! The narrow distance can be used to train the middle seam of the pectoral muscles.

Don't do 120 reps at once! You can do 40 stops for half a minute, or 1 minute, can't do 40 in long, and so on, do 5 sets! Stick to it Diet: Meat and vegetable combinations, eat more bananas, milk, pig fat, eat less, beef, mutton, you can eat Don't be too full, 8 layers are full, excellent!

Place your foot high and support it on one foot to increase the difficulty. There is also something heavy to put on the back to increase the weight.

You can't do too intense training at the age of 16, try some aerobic exercises may be more suitable for you, or get a dumbbell to practice slowly.

Hello, I am a trainer in the gym and I work on my chest and arm muscles a lot. Below, I will introduce a set of methods for you: You can do push-ups every day, not that you are sure how many you can do, but to challenge your limits, so that there will be a breakthrough, since you have no equipment, I recommend that you do 210 push-ups a day, do it in groups, 30 groups, exactly 7 groups, , method:

The most common push-ups, the palms are slightly wider than the shoulders, the body is straight, pay attention to be 90 degrees vertical, do not ask you to do more, only the standard. Meals, a hard-boiled egg every morning and evening. In a month, the muscles soared.

Do it high, you have to be slow to grow muscles, and if you do it fast, you can train endurance. Do it for three seconds, pause for a second, and then quickly hold up for a second. To train the pectoral muscles, do a combination of narrow push-ups and ultra-wide push-ups.

It can't be done all at once, it can be done in groups, and it is as standard as possible to have an effect. Or you can try pyramid push-ups, see details. If you want to eat, just work out for 20 minutes, three eggs and a glass of milk.

If you can, you can eat protein powder.

Then you have to eat hormone foods to cooperate and gain muscle fast.

There are many parts to muscle training, which part do you want to focus on?

Forehead.. Where are you tall?

Hehe.. Is it a girl or a boy?

This is important. What if it's a boy.。。 It's okay to practice this. You can also grow muscles.,If it's a girl, it's miserable.。。 (Skinny is skinny and skinny into muscle.) 5555 I'm a girl, but I don't dare) hehe.

Well, regardless of boys and girls, it should be appropriate. Also, you should pay attention to your diet. So class ** is a science.

Okay, I'm interested in adding it, I just got on the ** group. Hehe, it's all ......Interested in discussing **Law... Of course, there are also people who provide you with good ways to .........

It looks like you're skinny, everyone's physical fitness is different, you can do a few, and then you can gradually add it up every day until you can't add it up. You are still underage, nutrition is very important, eat more protein, muscle growth depends on this. Some people are very thin and may not absorb well, you can buy some multi-enzyme tablets, which are very cheap and sold in pharmacies.

If you have the conditions, go to the fitness south, it is very systematic. If there is no condition, stand up and squat, push-ups, and stoo-ups, which is called running. over

You're not lying, are you?? I'm 172 and 65 kilograms, so with that kind of exercise intensity, I won't have so little muscle. It's at least 68 to 70 like you.

Eat 3-4 egg whites a day, don't eat egg yolks, and drink some protein powder after exercising, it's fine, that's what the fitness coach at home did

If you are used to it, it is good to keep it in the future, or gradually increase it, but do not ask too much, do not exceed the physical load, which will be very harmful to the body, and pay attention to not maintaining the nutritional balance and sleep of the body, you can also go to the gym and ask the fitness coach.

Nutrition must be achieved, and more meat must be eaten.

And so on. People will not be people! Fierce man.

The first thing to point out is that there are a lot of problems with your approach:

First of all, you don't have a clear goal, 1.7,130 meters, your weight is normal, I really don't know if you want to be leaner? Or do you want to be strong? Or just move your muscles.

Secondly, you should only exercise one large muscle group for each workout, for example: if you train your pectoral muscles today, don't train them specifically.

2. Triceps. Because when you train large muscle groups, small muscle groups are also trained.

Furthermore, it's okay to go every day, but as I said before, change parts every day to give your muscles enough time to recover and grow, and generally speaking, 24-48 hours of muscle rest is fine. However, the abs are a separate muscle group that is not much related to other muscles, so abs should be exercised every day.

To sum up: if you want to be thin, run; If you want to be thin and have good lines, running + small weight and multiple sets of equipment (if you can withstand 50kg to do 30, then use 30kg to do 60); If you want to be strong, exercise with heavy weights; If you want to be strong and have good lines, running + heavy weight equipment exercises.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

In fact, there is no need to practice all subjects, and practice them in a targeted manner. For example, if you want to train your abdominal muscles, you can run and do sit-ups, as long as you stick to it; If you want to train your arm muscles, you have to train dumbbells, but there is a little bit of running that should be used to assist you in everything you practice, because if your lung capacity is improved, everything you practice is good for your body. You can learn from it.

Not sure if you want to build muscles, or if you're doing it for a sport like basketball?

Don't go to the gym. Minimum 50 push-ups every morning after waking up. 2 km before eating. 5 km before dinner in the evening.

You're still minus, it's not a matchstick.

The number of push-ups cannot be prescribed, and each set should be exercised until exhausted, and there should be no less than eight sets. Try to use the strength of the pectoral muscles to push up the body, wide, narrow, front and back, if there is soreness the next day, you should take a rest, forge other muscles, so that they can be recovered and grown, and increase the intake of some high-protein foods.

The intensity should be increased slowly. You can't do that. Diet is also an issue.

Continuing to uninterrupted and not using a lot each time is not good for the muscles. Eat more beef, hehe, it's OK in about three or four weeks, that's how I practiced, and now it's very powerful, I saw it on TV.

It varies from person to person Some people are very strong if they don't exercise, in fact, as long as the body genes are okay, if you practice like this, you will be out of shape in 1 month, but it is very important to keep it!

If you want to gain muscle, the main thing to improve your form is strength rather than quantity, and depending on your current state, it may be 1 month, it may be half a year.

Make at least 50 in a group to be effective.

With perseverance, 4 months should be effective.

I started practicing when I was 16 years old, and I haven't grown since! Fortunately, 15 is 183.

It is recommended that you wait for another two or three years, with protein powder, practice well, and be young. If it is too early, one will be pressed, and the other is that the nutrients are used to stretch the muscles, so they cannot all be used to grow tall.

Of course, if it is for self-defense, you can simply practice, three points to practice and seven points to eat, when is this ratio, alas, I only understood this truth at 24.

First of all, exercise before bed affects sleep, and it will take you a long time to fall asleep, unless it may be too tiring for the day. If you want to train "lumps", you need to consume more fiber foods, lean meat, protein (such as lean beef, egg white), etc., to have the capital to practice, and of course, it may also be related to personal physique. The pectoral muscles should be practiced reasonably, otherwise it is easy to train into a circle...

In addition to push-ups, you can also do pull-ups, etc., which can be found on the Internet. Abs are recommended to do both ends up. However, the overall amount of exercise should be reasonable, and after doing it for a few days, you can rest for a day before continuing, so that the muscles can "grow".

When you feel relaxed after practicing to a certain extent, you can also increase the amount moderately. It's all about persistence. Relax after your workout, too.

Feel free to keep us asking.

As long as you stick to it for three months, it will be effective.

Muscles come out, but not developed. You're almost done, and now it's mostly about eating. You don't have to eat it until you finish it, but you usually have to eat meat, milk, rice, and so on!

Be sure to add supper and snacks between classes in addition to the normal three meals! I'm taller than you, and that's how I got it. Be sure to eat more.

It's best to eat something before you do it, not too much.

Push-ups, arm strengths, and dumbbells are all very convenient equipment.

In addition, there are some training movements:

1. Lying on your back, the body is straight, the hands are supported from the back, contrary to push-ups, push-ups are face down, this is face up, you can also train the outer muscles of the arms, 2. Bicycle inner tube: use the bicycle inner tube as a rubber band, as a weight-bearing exercise, you can do a lot of exercises, especially the exercise of arm muscles.

3. Practice the basic movements of muscles: When you want to practice a certain muscle, the contraction of this muscle and the action is a practice action. For example, if the quadriceps muscle contraction is an arm flexion movement, if you add a little load to one end of the arm flex (holding a dumbbell or pulling a rubber band), this is the movement of the exercise.

Recommendations:1A brief look at exercise physiology, exercise mechanics, talking about the principle of action design, after reading it, you will understand why push-ups train arm muscles, sit-ups (and supine two-ups) to train abdominal muscles, why the shot put action is like that?

2.Modern life is already good, I believe that the food in school will not be bad to **, young people have good food and good digestion, there is no problem, if you want to grow muscles, we used to eat beef after strengthening exercise. Beer is better not to.

3。I hope that you will be well-rounded, not just limited to the muscles of your arms, and your body shape and development will be better.

4。Training requires rest, you need mentality, don't rush.

5.There are many kinds of muscle relaxation, active relaxation and passive relaxation. For example, after a frog jump, the muscles are tense and the thighs are sore, you can take hot water to sleep (passive), or you can press the legs to stretch the muscles (active).

The reason is that muscles produce lactic acid (remember lactic acid) because of strengthening training, causing muscle soreness, we take the method of strengthening metabolism, hot baths are similar to hot compresses, and leg pressing and stretching muscles are also generated by muscle movement to generate heat to promote blood circulation and strengthen metabolism.

6. Exercise pays attention to regular and planned (including rest and relaxation plan) step by step, for example, with a week as a cycle, the number of groups, the number of groups to practice from Monday to Friday, if you simply practice the muscles on the arm, if possible, it is recommended to run outdoors after the practice; Spend the weekends doing outdoor relaxation exercises, such as playing ball, running, and running (too intense to relax).

Alas, the exercise physiology, exercise mechanics and sports medicine (basic massage) that I studied in the sports school have almost forgotten. That's all, practice hard, and now you're growing up.

Now that the weather is cold, it is easy to do pain, and you don't want to move, so before exercising in the morning, do a long-distance run, so that you will find that you are doing more. If it doesn't work, you cut me.

Eat foods that contain more amino acids and run for 1 hour in the morning. 60 push-ups are less, do it in 3 times, 30 at a time, I tried the super spirit!!

Do it in three groups, 20 in a group, take a break for about a minute in between, and continue to see the effect after a week.

If 20 pieces of food are more relaxed, just do it in a group of 30 and usually do it about 1 or 2 hours after eating.

Do 20 at a time, three minutes apart, in three divided doses.

But 60 a day is a little less.

Since you don't have much time, it's impossible to train every muscle in your body, so here are just a few ways to train muscle groups to make sure you practice in a balanced way, so that you can also reflect the effect of the whole body. Generally speaking, the lower limbs of the body (below the waist): the effect of squat is good, it is a better way to train the muscle groups of the lower limbs, in order to make the squat effect better, lift some weights that can be lifted to increase the exercise load.

If you have lower limbs, climbing the stairs is also a kind of exercise, and it is better to use your own way of climbing the stairs, (if there is no one else) first step on the entire sole of one foot on the ladder, and then step on the other foot at the same time, the original foot slowly tiptoe, so as to cycle, remember to pay attention to safety, maintain balance! For the upper limbs of the body, the chest muscles, abdominal muscles, biceps, triceps, latissimus dorsi are almost done, and the following are a few simple and easy methods: push-ups (you are already doing it, but you can adjust the angle between the body and the ground to do a good job, so that the muscles are fuller), sit-ups, pull-ups (there will always be horizontal bars in the school playground) If you want to practice the effect in a simple way, you must plan and persist!

Hope it helps