Build abs, skinny legs, arm muscles, and grow taller with your usual exercise plan

After exercising, it is recommended to drink some protein powder to supplement protein. If you want to train clear abdominal muscles, you should strengthen aerobic exercise in addition to exercising abdominal muscles. I want to grow taller and bounce more. Running can slim down the calves. Increase arm strength your method is OK.

Skinny legs? Children really don't need this, boys don't need to thin legs, NBA stars have thin calves? It's all the result of being born and playing basketball since childhood, it's enough for you to exercise every day, and it's not too late to go to the gym to grow muscles when you go to college, and the height is to insist on playing basketball, I used to be in high school, and I played 4 times a day, including playing without lights at night, it's crazy to the point, and sometimes the day before or the night, I don't know how high you are now?

Physically, don't be in a hurry, wait until you go to college, and then a little bit, the abdominal muscles are not much, it lies in persistence and force, you have to use it on the point, I don't know if you understand, just let the abdominal muscles eat hard! I used to have a fitness ****, but now I can't find it, you can check it on the Internet yourself, there are a lot of it, I'm tired, I don't play. Personally, I also work out at home and now teach myself handstands and front flips!

Do more push-ups, push-ups, rings every day. Keep at it. Insist for 10 minutes.

Playing basketball is the best way to stretch out, and it also exercises the strength of your arms.

If you want to slim your legs, let's go for a lap.

Volleyball can also be stretched high.

1. Forearm: Forearm belongs to the small muscle group, although the fitness action rarely involves the exercise of the forearm, but in fact, the forearm muscles can be practiced invisibly in many upper limb exercises. Here are two effective methods:

1. Dumbbells. Choose a low-weight dumbbell, fix the elbow joint, and do wrist joint flexion and extension exercises. Do 4 sets of 10-12 reps per set.

Note: The speed must be slow during the exercise, and the amplitude of the wrist joint extension should not be too large; In addition, the selection of dumbbells should not be too heavy, and it is best to wear wrist braces when practicing, otherwise the wrist joint is easy to be injured.

2. Grip device. It can be used to assist dumbbell connection, and it can also be practiced on a regular basis, which can not only increase the strength of the forearm, but also increase the grip strength.

2. Abdomen: As we all know, abdominal muscles are difficult to practice, and if there is too much abdominal fat, it is difficult to show even muscles. So first of all, you have to lose fat. There are many ways to practice the abdomen, and the following is mainly about sit-ups.

1. Sit-ups. First of all, sit-ups practice should correct a common mistake, that is, you should not get up completely when you get up, so you are actually practicing groin. The best angle to get up is about 30 degrees, which will keep the abdominal muscles in a tense state at all times.

In the fat loss phase, it is recommended to do 5-7 sets of 15-20 per day. After the fat is significantly reduced, you can do it with weights on your body to gain muscle.

After having a certain foundation, you can choose to do it on the lower slope board.

In addition, abdominal exercises can also be connected with yoga, Pilates, etc. Abs are different from other muscles, abs can be exercised frequently or even daily, and it is easy to practice. The key is to persevere!

3. Legs: There are two main ways to reduce fat in the thighs: fat loss and muscle gain. These two methods should be done at the same time, and many people do not understand why fat loss is necessary to gain muscle. That's because muscles are inherently "energy consumers", and muscle maintenance requires a lot of calories.

1. Fat loss: Mainly through running, weightless squat exercises. Run for at least 40 minutes at a moderate pace. 20 weightless squats per set, 4-6 sets per day.

2. Muscle gain: mainly use weight-bearing squats or semi-squats. Go to the gym and, with protection, perform squat or half squat exercises with a barbell, generally 8-12 per set, 4 sets.

It can also be gradually added from a small weight to an extreme weight and then gradually reduced, this "spire" exercise works very well and can be used for any strength training.

Finally, it is very important to eat, if you want to lose fat, you must control your diet, otherwise no amount of practice will be useless.

You can do push-ups for 20 minutes at a fixed time each day, 10 to 11-12-13-20-30-50 a day until you can do 100 push-ups at a time, and so that gradually increase and stick to it for a long time, and your muscles can be very developed! Especially the abs and forearms! If you have fat legs, you can try playing basketball and turn fat into muscle!

You can do sit-ups for your abdominal muscles, buy a dumbbell exercise for your forearms, or do push-ups, these exercises are the easiest, most effective and low-cost.

Forget. Thank you 1!!

You can do push-ups and sit-ups, which require a certain amount and speed.

What I'm offering is some of my experience, all of which are methods that don't cost money, hehe, for reference, by the way, push-ups are for building pectoral muscles.

Biceps: Bend your arms, use your elbow joint as a fulcrum, and exercise with dumbbells every day by bending your arms Don't go too fast. It is recommended to have at least 4-6 sets of 20 times a day.

Triceps: Standing or sitting upright on a chair, holding dumbbells and hanging naturally close to the thighs, then the arms are straightened and slowly lifted from the side, pay attention to the arms do not bend, it will be very tiring at first, but it is good to stick to it, it is recommended to only reduce 4-6 groups a day, 20 times per group.

Abdominal muscles: It depends on whether you are suffering or not, the easiest way is to do sit-ups on the ground, the body is a little slower, feel the abdominal muscles have a sense of stretching is the best, you can get up diagonally, that is, to touch the right knee with the left elbow joint holding the head, and touch the left knee with the right elbow joint. The most effective way is to hang on the horizontal bar, and the abdomen is too high to straighten the legs, this is so tired, I can't hold on, hehe, it is recommended that you also do 4-6 sets every day, 20-40 per group.

Slim thighs: Look at why you are fat and how you want to lose weight, but it is quite effective to raise your legs high, don't frog jump or your legs will be as strong as frog legs. Hehe, there is also a daily jogging, don't run too fast, just run a 3-5 km in 20-25 minutes.

It is better to kneel and knees for thin thighs, and it is related to your age to train muscles, if in the stage of growing the body, the internal organs have not yet matured, the body will not waste nutrition on the muscles that are only for appreciation, for the body, it is self-evident whether the muscles are important or the internal organs are important, but now people are confused by Western medicine, thinking that muscles are healthy, of course, young people think that muscles are cooler, and I was also this psychology when I was young. In fact, whether there is muscle or not is determined by the spleen and stomach, the spleen and stomach are well regulated, people are naturally strong and plump, and some people have a bad spleen and stomach, and no matter how much exercise they do, they will not grow meat.

Forearms? Forearm? Don't use anything, clench your fists and relax 70 times, just hold and play if you have nothing to do, remember to use your arms to exert force, abdominal muscles sit-ups, deep abdomen and upper abdomen, don't use the spine and thighs with abdominal force?

Running and jogging for two hours, consuming sugar for the first 40 minutes and then burning fat.

At the age of 14, it's better to do some weightless exercises, and here's a plan that suits you better:

First, time, 40-60 minutes each time, don't arrange too much, train muscles for a day, rest for a day, and run during the rest time is conducive to muscle growth and physical fitness.

Second, the exercises, in fact, you should know all these items, but maybe you don't know what they do for muscle exercises.

Push-ups, sets of 10-20, 4-6 sets. Specializing in pectoral muscles, some people rely on it to train a pair of good pectoral muscles.

Parallel bars arm flexion, 10 per set, 4-6 sets, this is a triceps killer, absolutely.

Pull-ups, (backgrip), groups of 5-10, sets of 3-5. Focus on biceps.

Pull-ups, (positive grip, that is, palm forward grip bar) 5-10 in a group, 3-5 groups, dorsal sphincter killer, your inverted triangle body shape depends on it.

Sit-ups, groups of 15-25, sets of 4-6. Needless to say, this one.

Third, the practice requirements, slow not fast, the action to standard, so that the effect is good, non-standard action practice is not as good as the standard one. This is critical. Rest for 30-60 seconds between sets.

Again, the most important thing for any workout is to be able to persevere, if you can persevere, then you are half the battle, plus a good method, then don't say anything, the muscular man is you.

Do more all-round exercise.

Planks are effective for the arms and abdomen.

You have to work out first, and then you just have to exercise every day.

Flat support, abdominal muscle tear.

Sit-ups, that's how I stick every day!

Problem Analysis:

Exercising those muscles will not lead to the situation of not growing tall, on the contrary, physical exercise is good for the development of height and has a promoting effect.

Advice: Regular physical exercise helps the secretion of growth hormone and can promote growth and development. You can do more pull-ups, sit-ups, push-ups and other exercises to help the development of height.

14 years old is not yet the age to build muscles. If you want to develop leg strength, you can mainly jump, jump on one foot, jump frog, jump deep, etc. Squats are not recommended. Arm strength, push-ups are enough. Lumbar abs, sit-ups, two-ups, etc.

Practice squats on the lower body, remember to slow down and go up quickly, and come up must be fast. If you want to find a barbell for the upper body, you can add some weight appropriately, lift it to your chest, and quickly stretch your arms forward.