Of course, muscle training is inseparable from strength training. Only by practicing strength can you have muscles. But strength training has an effect on height. The child is still too young. If you exercise a lot too early, it will affect the secretion level of hormones in the body and have a negative impact on growth and development. Exercise is good, but for children, good health is more important, and high-intensity exercise is unacceptable.

Misunderstanding of muscle exercise

Myth 1: Repeat each action 8 to 12 times.

This misunderstanding is based on the theory of "exercising muscles in the best range", but in fact, using this method will make muscles last for a proper amount of time at a moderate intensity, thus hindering the maximum output of muscles. Because muscle formation needs to go through high intensity and heavy stimulation, so muscle fibers will become bigger and bigger, and long-term training with the same weight will only improve muscle endurance.

Therefore, the number of repetitions of each movement should change according to the weight. For example, for a month, do full-body exercise three times a week, with the first period repeated five times, the second period repeated 10 times, and the third period repeated 15 times.

After the second week, increase the weight of strength training and repeat it as in the first week, which can not only increase muscle mass, but also improve muscle endurance, instead of repeating each movement 8 to 12 times regardless of weight.

Myth 2: Do 3 sets of exercises in each group.

In the past, people thought that the ideal amount of exercise for the fastest muscle growth was to do three groups of exercises in each group. This is certainly true, but there is nothing superstitious about three sets of movements, and the number of movements should not be determined by a number that people have acquiesced for many years. Because, under the condition of constant human strength, the more times an action is repeated, the less sets are needed, and vice versa.

So, keep the total amount of exercise, no matter how much each group repeats. You can repeat it more than 8 times, so you can do about 3 groups of actions. If you only repeat it three times, then do at least six sets of actions.

Extended data:

Teenagers' growth style

1, eat more lean protein. Lean protein, such as white poultry, fish, soybeans and dairy products, helps to promote muscle growth and bone health. Simple carbohydrates such as pizza, cake, candy and soda are things we should stay away from.

2. Eat more foods high in calcium. Calcium exists in green leafy vegetables, such as spinach and cabbage, and dairy products, which helps to promote bone health.

3. Absorb enough zinc. Although there is no conclusion at present, the study points out that there may be a close relationship between zinc deficiency and boys' developmental retardation. The main sources of zinc are oysters, wheat germ, pumpkin seeds, pumpkin seeds, mutton, peanuts and crabs.

4. Take enough vitamin D, which can promote the growth of children's bones and muscles. Lack of vitamin D will hinder the growth of young girls and lead to weight gain. Small amounts of vitamin D can be found in fortified foods, such as fish, alfalfa and mushrooms, milk and some grains. However, most of your vitamin D comes from sunlight. An average of 15 minutes of sunshine every day can ensure that you get enough vitamin D.

People's Daily Online-UK 14-year-old boy is determined to become a bodybuilder. Exercise your muscles too early, and be careful not to grow taller.

People's Network-Four Misunderstandings of Muscle Exercise

People's Network-How to grow taller in adolescence? You can try these tricks.