Is it good for teenagers to build muscle, and how to build muscle for teenagers?

You are now 15 years old.

In the development stage, proper exercise of muscles is good for development, and now the gastrointestinal absorption is also good, after the workout must remember to supplement the required protein and vitamins in time, long-term persistence, your muscles and body will be stronger than your peers 1-2 steps. One thing to pay attention to is that it must be in moderation, that is, if you have seriously thought about building muscles, you must be targeted, and the anaerobic strength exercises that control the exercise time within 60 minutes to 90 minutes are what you need. Remember, if you want to build muscle, you can't do aerobic exercise for too long and too often, i.e. up to 2 aerobic exercises a week such as playing ball, kicking a ball, and running for more than 30 minutes.

Now, before a workout, you don't blindly think about how many strokes you can do at a time, how much weight you can lift, too much weight will backfire. As far as I know, there are many excellent bodybuilders and athletes who spend a lot of time in the early stage of the workout to complete the standard of movements and learn muscle relaxation, injury prevention, warm-up, nutrition, etc., and some even spend 2-3 months.

At the beginning of your workout, you need to have a clear goal, whether it is to gain muscle or increase muscular endurance.

To make a good workout plan and stick to it strictly, it is best to find a good gym with a dedicated trainer to guide you.

The above are all my experience and hope it will be helpful to you and I wish you a happy new year.

Weight training is not suitable before the age of age, at this age you can do more sports (such as jumping exercises, whole body exercises, stretching) to promote muscle development and developmental growth After the age of age, you can use moderate weight training to strengthen muscle tissue and improve strength. In general, no more than half of your body weight is sufficient. Adolescents also need proper muscle building to promote development.

However, when you are too young (such as children), you should pay attention to the amount of exercise and exercise intensity, and at this age you should not focus on the development of muscles, strength, etc., but mainly focus on flexibility, coordination, balance, technical and other aspects of exercise.

With a height of 170cm and a weight of 53kg, 16 years old is the best time to grow under the standard weight. If you really want to exercise your body better, and exercise a tall, strong, capable, well-proportioned, chic, personable figure and physique, according to my personal successful experience, I suggest that you modify your exercise methods and adopt the following overall fitness exercise methods to exercise as well:

The first is to get into the habit of waking up 40 to 60 minutes earlier in the morning;

Second, after getting up in the morning, go out for a run first, and run the body until it is slightly warm, as a necessary preparation before exercising every morning;

The third is to do radio gymnastics, or learn simple martial arts routines or some basic movements of martial arts, note: when learning to practice martial arts, you do not require a god-likeness, but must pursue a likeness. in order to ensure that his gestures are in line with the martial arts practitioners' shots;

Fourth, when exercising every morning, after taking a deep breath, try your best to roar to the sky with one breath (you can exercise and improve your lung capacity, confidence and voice).

Fifth, prepare a glass of boiling water before going to bed every day, and the first thing after getting up in the morning is to add some hot boiled water to the cold boiled water, and drink it on an empty stomach (one is to dilute the blood viscosity in the body due to sleep;

How do you train your muscles to train them? What is the way to be? Let's take a look at the following!

Basketball:

As a sport, basketball is an indispensable sport for Chinese people, and they will like basketball no matter what age they are. Basketball is to practice explosiveness, leg bounce, impact and personal inertia. Adolescent legs need to jump and jump frequently in order to consume energy faster and enhance the strength of bones, do not constantly let the bones be in a state of vitality, in order to make the legs develop and grow normally.

So basketball is an indispensable part. Physical education or sports outside of school hours.

Soccer Sports:

Football is a very strong sport, and it can be pushed into the human body. Metabolism, enhance lung breathing, can make the body's energy reach the limit, at the same time for a team sport, not only physical health, psychological but also celebration of health, football can quickly promote the bone development of teenagers, but also reflect the health index of teenagers' bones, can judge the contrast of human body function and the level of nutritional function balance. It can promote the expansion of the muscles of the human thighs, and cooperate with the development of bones to achieve a balanced state.

Physical education or sports outside of school hours.

Basic skills of martial arts:

Speaking of martial arts, not everyone may know martial arts, but martial arts can indeed enhance people's physique, but also enhance people's will and perseverance. Such as punching sandbags, kicking sandbags, somersaults, front flips, back flips, etc. Soon the bones will be strengthened and the muscles will be strengthened rapidly.

This aspect is a province-wide exercise. Exercise for half an hour in the morning and evening.

In fact, traditional small projects can be used as one of the plans for youth physical exercise, such as sit-ups, pull-ups, etc. However, due to the special physical reasons of teenagers, all the amount of exercise must be strictly controlled, and high-intensity physical exercise of teenagers must be prohibited, otherwise it will not only fail to promote growth, but also easily lead to growth stagnation and overwork.

1. After the warm-up, do anaerobic exercises, practice dumbbells, do push-ups, etc., do about 3 to 8 groups for each part, and the interval between each group is 1 to 2 minutes, and the muscles should be stretched to make it fully aerobic breathing. Stick to it every day, but don't work the same part of the muscles every day, the same part of the muscles should be exercised every other day because the muscles need plenty of rest.

2. Do aerobic exercise, such as running and cycling, for about 40 minutes.

3. In terms of abdominal muscle exercise, do sit-ups, supine leg presses, etc., exercise abdominal muscles 4 to 5 times a week, do about 3 groups each time, 10 to 15 per group, and the interval between each group is 1 to 2 minutes.

4. The increase in intake can also promote muscle growth, and you can eat some foods with high protein content during exercise, such as milk, eggs, fish and meat.

5. Prepare a cup of boiling water before going to bed every day, and the first thing after getting up in the morning is to drink water on an empty stomach. It dilutes the blood viscosity problem in the body after sleep, cleans the body garbage, and improves the body's digestive function.

From my professional point of view, at this age, if he is willing, he can do muscle training, but it must be gradual, not too ambitious, you need to persevere, half a year to achieve results. Thank you.

1.Jogging.

Running 2000-5000 meters every day can greatly improve the tolerance of the body's cardiopulmonary function, and at the same time can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2.Standing long jump.

Standing long jump is divided into 3 sets in the morning, noon and evening, each group does 25-50 pieces, which is the fastest way to train the leg muscles and lengthen the muscle lines of the whole body.