A program that can be exercised by 14 year olds! 14 year old exercise program

First of all, exercise is good for the body! No matter when you exercise, as long as you persist, you can exercise!

People like to exercise in the morning, because they feel that the air is fresh in the morning, there are fewer people, and it is the beginning of the day, and they feel comfortable after exercising. If it comes out at other times, there is a lot of pollution, and the air basically doesn't feel fresh and clean anymore, so many people like to exercise in the morning.

Regarding perseverance, whether it is morning exercise or whatever, you can only rely on your own perseverance. If you can't get up in the morning, it's because your biological clock is late, and if you stick to it for a long time, your biological clock can be adjusted to the morning, and you won't feel tired. If it really doesn't work, it is recommended to start exercising in the evening after eating, or have time to come out at 3 p.m. to exercise...

If you exercise in the morning in winter, you must pay attention to keeping warm. Sweat should be dried in time, and be careful of colds. Hydrate after your workout.

Conditionally, practice swimming. No conditions, play basketball.

I am also 14 years old, I am 178cm tall, weigh 50kg, and I grew up in the north.

1.I do 100 sit-ups a day. (300 to be exact, after doing it, turn left and right once respectively to exercise the muscles on both sides of the abdomen).

2.100 dumbbells, 10---20 as a group, rest for 1 minute after doing a set, and then continue to do it. Aerobic exercise!

If you don't have dumbbells at home, then 80 push-ups a day. I'm not asking you to make 80 in one sitting. Rather, it is 40 in the morning and 40 in the evening. Take a set of 10---20 each time, rest for 1 minute after doing a set, and pay attention to breathing).

3.Monday, Wednesday rowing 4000 meters. (I'm in a special situation, I'm on the varsity team, so I have this activity).

4.During the holiday, run 5---10 kilometers every day, 1000---2000 as a group, and then walk 100---500 meters and run again. (Long-distance running only has time during holidays, and I am usually busy with studying) sometimes I ask a few buddies to run together.

5.Ma Bu, I don't do this. 1---5 minutes a day is enough!

6.Let parents sign up for a martial arts class for themselves, and as for how to exercise, the martial arts instructor will tell you

Swimming is also OK, swimming is a full-body exercise. I don't swim very well, I can only do simple breaststrokes.

14 years old do not exercise with weights, it will have a certain impact on the bones, and add some outdoor skiing exercises, such as running, balls, single parallel bars, etc.