I m 15 years old, I m 172 tall, and I m looking for a way to build my muscles during the summer vaca

This one. I'm exercising, the best is to have perseverance, don't want to quit when you're tired, the best time to exercise is morning and evening, it's better at night, do barbell exercise faster, there is one in our class who does it for a month, obviously you can see that the pen is big, pull-ups, push-ups, to exercise comprehensively. If you have just exercised, you will inevitably have muscle soreness, which is the symptom of long muscles, this is the critical period, you must insist, what kind of pain you are afraid of exercising.

When you are fifteen years old, it is the best period for physical development, maintain a good attitude and insist on exercising, I believe that at the end of the summer vacation, the classmates will eat a pound.

The key is to have perseverance, and with perseverance, everything can be done.

Can you do more push-ups, and you can do more squats, this method is good.

Guaranteed to grow a whole body of muscles.

1. Warm up for 10 minutes and move your joints.

2. Do 20 sets of push-ups, do 5-10 sets, and add 5 sets per week.

3. 40 sets of sit-ups, do 5-7 sets, and add 10 sets per week.

4. Squat and jump 30 sets with hands behind the back, do 5-7 groups, and add 5 groups per week.

5. Buy a grip device, 30 sets, do 5-10 sets, add 10 sets per week.

Be sure to rub and relax your muscles for 15 seconds after each set!!

It's okay to practice at home, just tell Qing to be able to persevere.

It's not difficult, just sit-ups.

Exercise the abdominal muscles, and persistence can produce results.

Don't train a muscle every day, that won't have the effect of building muscle.

The recovery time of muscles is 48-72 hours, with intervals of more than 48 hours. It's time to start doing 4 sets of about 20 movements each. After the muscles are closed, they are strengthened to about 8 groups, and each group is maintained at about 30. Don't do high-intensity ones if you don't pass the muscle barrier, then it will strain the muscles.

Or even more serious.

Abdominal *** leg sit-ups.

A Key forging and refining position: upper abdomen. b Starting position: Lie on your back on the floor with your calves flat.

Rest on the stool so that your thighs are perpendicular to the ground, and you can put your hands in front of your chest or cross your hands behind your neck. c Procedure: Slowly bend your shoulders towards your knees until your shoulder is 1 2 inches above the ground, and then hold still for one second.

Then, revert back to the starting position. Do it repeatedly. d Training Essentials:

When the flexion body is contracted, in order to better contract the abdominal muscles, so that the lower back is close to the ground. At the beginning of the weight training course, avoid jumping and bouncing during each lift.

Leg raises on your back.

a Focus on the areas to be exercised: lower abdomen and upper thigh flexor muscles. b Start Position:

Lie on your back on a stool or ramp with your lower back close to the surface of the bench and your legs together and naturally straight. c Procedure: Keep your torso and lower back close to the ground, bend your knees slightly, and lift your legs up until your thighs are perpendicular to your torso.

Then, slowly lower your legs. Do it repeatedly. d Training Focus:

When the back is always close to the bench surface, it tightens the lower abdominal muscles. If the lower back is flexed or left off the bench surface, it will affect the contraction of the lower abdominal muscles. In order to increase the intensity of training, you can also practice on the slope on your back.

Rectus abdominis. Leg ups on your back.

Starting position. Lie on a flat cushion or head up on a sloping board. Hold the fixed object behind your head with both hands and straighten your body. Action process.

Contract the abdominal muscles, bending the legs upwards while keeping them straight, up to the maximum extent possible. Hold for a second, then let your legs slowly come back. Breathing method.

Inhale as you bend your legs upwards and exhale as you fall back.

Pay attention to the main points. When dropping your legs, you should still control the empty grip of your abdominal socks and don't let them fall too fast.

Do it every night at dawn.

Sit-up. Keep the key open.

Make 10 to a few hundred.

Do less first.

Slowly increment. will have daring abs.

Just like me.

Do more than 30 sit-ups every night before bed, it should be fine, it varies from person to person.

I'll go... Can abs be fast-tracked? YOU STILL ... Let's do everything.

Hello, in fact, you can train perfect muscles without equipment.

1.Pectoral muscles. Practice push-ups the next day; There are three ways to practice:

1. Put your feet on a stool and your hands wider than your shoulders to train the upper part of your pectoral muscles; 2. Put your hands on two stools to train the lower part of your pectoral muscles. 3: The hands are combined, and the chest muscles can be sewn inward.

4 sets of each, 15 pieces in a group.

2.Abdominal muscle. Practice every day. Sit-ups plus jogging, only aerobic exercise can lose fat.

This is a tradition from gym trainers, but remember: fitness is about perseverance, treat it as a process of enjoyment, and you will succeed.

.Make a plan, diet.

You are still in the stage of growing your body, so don't be too restrained in your diet. Three meals a day are indispensable, eat more vegetables (good metabolism),.

Don't have a single diet, the more you don't like to eat, the more you should eat, so that the nutrition is comprehensive.

For breakfast or at night, before going to bed, you can order AD calcium milk.

2.Make a plan, exercise (including sleep time).

You have a lot of time off for a long time, but it is not recommended to exercise for a long time, and it must be consistent to achieve results. First of all, you can't exercise after eating.,Everyone knows this.。。。

Then I suggest that you can press your legs in the morning, do some high leg lifts, and run in small steps, so that you can refine the muscles of your thighs and calves. It helps you run 50 meters.

In the afternoon, you can go out with friends to play ball, and an hour is fine.

In the evening, after 1 hour after dinner, you can go to the parallel bars to practice arm strength, or use dumbbells, I don't know how your physique is, but it is not recommended to use too heavy one when you are young, you can use 5 kilograms.

3.Do dumbbells are needed? Multiple? Or something else?

As mentioned above, supplement, sit-ups, push-ups, these can also achieve a good exercise effect, and you don't have to buy too much equipment.

4.Is it effective to go down such a summer vacation?

The effect will definitely be there, but the extent is uncertain. The most important thing for exercising is to persevere, not to say anything, it's great to be able to run every day, hehe, you can do it, right?

A month, it's a bit difficult, but if you go every day, small muscles, it's okay, eat a little better, with some protein powder. It is estimated that the effect is better, the exercise plan varies from person to person, do not give it to you, so as not to harm people, anyway, I like to practice my chest today, then I will only train my chest, tomorrow on the arm, the day after tomorrow the leg is like this, the effect is not bad, it is recommended to try it.

A month can only say that you can get into the industry of planned exercise.

To supplement nutrition, you will naturally grow taller.