How to train chest muscles and abs at 12 years old 10

It is recommended that you exercise moderately, because if anaerobic exercise is too heavy, it will affect your bone development, that is, it will affect your height, it is best to wait a few years before exercising, just run, basketball, and bicycle now.

It's better not to practice too hard at such a young age, it will affect development. You're just 12, exercise more, and you'll lose weight after playing. Let's practice when I'm older.

Don't practice, you can't grow tall if you practice too much!

The method of exercising abdominal muscles, on the one hand, requires the application of equipment for auxiliary exercises, and on the other hand, you can also exercise on your own.

There are many ways to exercise, for example, often do sit-ups, supine leg presses or hanging leg raises, and can also be combined with jogging, swimming and other exercises, mainly at least 3 or 5 times a week, at least half an hour each time.

It is necessary to stretch the abdominal muscles every day, which has a better effect on exercising the abdominal muscles. Note that speed is not required, but mainly requires that the movements must be in place, so that it can be conducive to the training of abdominal muscles.

The abdominal muscles are an important part of the connective tissue of the human body, including the rectus abdominis muscle, the external oblique abdominal muscle, the internal oblique abdominal muscle and the transverse abdominal muscle, the rectus abdominis muscle is the two sides of the median line of the anterior abdominal wall, and it is the abdominal muscle that people exercise most often, and the rectus abdominis muscle is divided into upper abdominal muscle and lower abdominal muscle.

How do I work my abs? This is a problem that many people have. Everyone wants to be able to work beautiful and perfect abdominal muscles, and the lower abdominal muscles are the most difficult to train in ab training.

Because the lower abs are difficult to train, many people do not have perfect abs. The crunch is a classic exercise for abdominal training, but it is more aimed at the upper abs, and if you want to work the lower abs, you need other movements.

1. Down-leaning sit-ups.

Action points: 1. Sit on an inclined board with an inclination of 45 degrees or more, make sure your feet are under the roller pad, gently put your hands behind your head, and slowly lie back without any contact between your shoulders and the inclined board.

2. Abdominal muscle contraction force, so that the upper body is raised as high as possible, reach the highest point of abdominal muscle contraction force and control.

3. Stop for a while, then use the tension of the abdominal muscles to control and recover.

Note: Don't use your feet to borrow force, but focus on your abdominal muscles.

2. Flat supine leg press.

Action points: 1. Lie flat on the mat or flat bench (but hold the stool with both hands to keep it stable), and the upper back, arms and hands should be kept fixed during the exercise.

2. Bring your legs together and straighten, then lift them up until your thighs are perpendicular to the ground; Pause, continue, repeat.

Note: 1. During the exercise, keep your legs together and straight, lift your legs, but do not exceed the vertical position, and do not leave the lower back of the bench, otherwise your back will participate in the force.

2. When recovering and lowering your legs, do not touch them to the ground, and ensure that the abdominal muscles continue to be tense.

3. Don't use inertia to complete the action, slow down, and rely on the strength of the abdominal muscles to control.

4. Dumbbells can be pinched with two legs to increase the difficulty, or after lifting the leg to a vertical position, let the leg do a further upward leg lift.