Push-ups and sit-ups can also carry loads. Sit-ups are bad for your back. It is recommended to use abdominal rolls instead. Heavy weight, low frequency, in Wade's bodybuilding training rules. At your age, you should do it with your bare hands and occasionally use heavy objects. Long-term load-bearing will affect height.

Generally, 3-8 groups are used, with rest between groups 1 minute.

Heavy weight and low frequency: RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Research shows that:

1, low frequency (1-5 times): mainly increase physical strength and strength;

2. Times (8- 12 times): mainly increase muscle mass, lines and endurance;

3. High frequency (/kloc-more than 0/5 times): mainly enhance muscle endurance, lines and reduce muscle mass;

You can also practice other things with your bare hands:

Do it with dumbbells