14 years old. Ask for a device that can exercise the biceps and abs and pectorals?

I'm as old as you. Pull-ups 20Push-ups 80 is not a problem

I couldn't do pull-ups before, so we can take our time

Spring-loaded tensioners, starting from 2 and gradually increasing, will improve the pectoral muscles, persistence and gradual progress are the key.

Keep going, push-ups, sit-ups, increase the amount of exercise, twenty a day will definitely not work.

If you want to improve these two items, you still have to be willing to make up your mind First, your posture must be right, and if the posture is not right, you can't make double the effort compared to others. You're going to have to do the posture right, and you have to do push-ups, push-ups, and back-ups, and the last two are the most important for the pecs and abs. For doing push-ups, I recommend that you put your feet high and your hands on the ground, so that your weight is almost focused on your hands, and stick to 3 sets a day with no less than 20 positions per set!

We train at least three sets a day, each set is not less than 60, and once we are punished, the coach punishes us for doing push-ups for 200 and we can't stop, and after we do it, our arms are all weak, and we don't have the strength to brush our teeth in the morning. That's it, I trained a lot, I persevered for a long time, and 200 was no problem.

Stepping on the tension device with one foot and holding the other end with your hand can exercise the biceps.

The second floor is correct.

It's very detailed.

The biceps brachii are more troublesome, and the reverse grip pull-up is good, but it is generally not possible to do it at home. You can use the method on the first floor, but be careful, if you just use the tension device to exercise your hands, don't do it, it is easy to break.

Sit-ups are abs, and push-ups are warm-ups.

Do 60 push-ups a day.

Push-ups are hairy, you should buy a pair of dumbbells, do a plank bench press, choose the right weight (do about 12 exhausting weights) a set of about 12, do about 10 sets It's almost the same Abs need to be done every day.

At the age of 15, it's more important to grow up.

I'm also 15, and I can grow a long exercise that produces hormones. If you have to practice, you will challenge your limits every day

To practice this, learn parkour first.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. The training plan I give is: 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

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. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

You can use a school bag, bench, bucket instead of dumbbells to exercise the biceps muscles.

If you're just starting out, you can do 30 sit-ups a day, then 30 push-ups, and pull-ups with objects around you, and then increase the number of push-ups after a few days when your body gets used to it. If you stick to it like this for two or three months, you can see the results of your workout. Hope these are helpful to you, good luck

Workout success!

It is recommended not to practice these during the development period, it will affect the growth! The abdominal muscles are mainly sit-ups, hanging on the horizontal bar to raise the legs, and the rest is not clear, and the 2 heads are mainly dumbbell barbells and curls. All fitness strokes can be fast by explosive power, and the return trip must be slow if you really train muscles, and don't lock up your joints, you will get hurt!

Fitness is not a simple thing, and if you don't get it right, you can get injured, especially weight training. Therefore, it is recommended to read more relevant information before starting to work out! The diet is mainly to give up protein, if you want abdominal muscles to come out, body fat must be low, but depending on your height and weight, eat more protein-containing foods!

Exercise is important when you're growing your body. I now regret not exercising. Buy dumbbell workouts in sets of ten a day with fifty each. But do what you can.

You are not suitable for high-strength sports at this age, if the diet (nutrition) can keep up, you can buy a dumbbell to train the biceps, and the abdominal muscles mainly rely on sit-ups.

Dumbbells are enough :

1. Dumbbell bench press, flying birds, try to let go of the action, feel the tear of the lower pectoral muscle, and feel the pectoral muscle force to retract the dumbbell when retracting; Carefully experience and do actions seriously;

2. Dumbbell arm bending, exercise biceps, you can try a single arm, do it with another hand after exhaustion at one time, and know that it is not counted as a group, and it is enough to have 2 groups normally;

3. Push-ups and pull-ups in the door frame can be exercised to these parts, and they should be changed appropriately, and if the abdominal muscles have a big belly, you can consider doing three sets of exhaustion every day;

2 months at most, your body shape is beautiful. Take plenty of rest and eat more. The activity is scheduled to take place before the meal.

Hello, I am a taekwondo, boxing, sanda coach. To train muscles, you must first choose the right time, otherwise it is useless. The best time to start at 2 p.m. and end at 10 p.m. is the active period for your muscles.

First of all, do some activities to relax your arms, because the number of words is limited, I will send you the next note.