At your age, you can buy 5 kg dumbbells-15 kg, exercise 1-2 times a week, do three movements for 30 minutes each time, each group 10, and rest for 40 seconds between groups. At this time, the muscles are full and congested, which is conducive to destroying muscle fibers. We don't advocate exercising only the upper body, but also the lower body. What we want is a well-proportioned body, and research shows that exercising lower limbs can better promote the development of upper limb muscles, which is amazing, but it is also very reasonable.

Warm up and jog for 20 minutes before exercise to get all parts of your body moving.

The diet is mainly protein, eggs, pork, beef and mutton, milk, soybean milk, vegetables and fruits. Remember to eat less and eat more, so that your muscles can grow under the constant supply of protein.

Fitness room is a step-by-step process and a long-term project, not to mention that you are still young, and you should pay more attention to safety and physical growth.