You can go to the gym, but don't do combined upper limb exercises such as weightlifting and squats. You can do some disassembly exercises. Equipment or training items that can be used, such as dumbbells, sit-ups, barbell swing arm sit-ups, treadmills, rowing machines, bicycles, swimming, skipping rope, etc. In short, don't do training programs that have pressure on the spine and lumbar intervertebral disc.

Of course, my personal suggestion is that it is best to do more skill training and less physical training before 18 years old. Even if you are a professional player, you will know that the players in the youth basketball team are relatively thin, and most young players will only undergo more intensive body muscle training after entering the professional league at the age of 18.

Besides, if you want to train all day, you'd better divide your time. Don't go to the gym at night to play ball immediately, or go to the gym immediately after playing ball, because people are particularly vulnerable when they are tired. The training of professional players is divided into several stages and different time periods.

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