First of all, it should be said that you are a little young and your bones are not mature yet. Fitness is a very intense sport. Generally, it takes more than 40-60 minutes to exercise, and 120 minutes is the best. However, we should also consider the physical condition of the individual on that day. For example, if you feel tired, you should reduce the training intensity appropriately. But it seems that you still like sports, so do I.
After graduating from junior high school (15 years old, weighing 65KG, height 174CM), he is now a bodybuilder (20 years old, weighing 78KG, height 175CM). I exercise in the gym 4-5 days a week, with an average of 100.
Here are some regular exercise methods:
Lumbar and abdominal muscles: sit-ups, double-headed exercises and back exercises (gym) ...
Chest muscles: push-ups (the foot pads can be higher, and the effect is better), bench presses (dumbbells and barbells in the gym), and butterfly chest clips (gym). ...
Arm 2: Arm bend, single arm bend, hammer arm bend (all three are dumbbell movements), shoe drag arm bend (barbell) and high arm bend (gantry). ...
"All bodybuilders start with the most basic training movements and do them every week", and there are many self-created movements that need to be combined to exercise together to achieve better results!
It is best to exercise one or two parts every day and exercise in groups, such as today's "50 push-ups *5 groups +65438 one-arm bends +02 groups *5 groups", so that this part can be fully exercised. (I suggest 30 *2 groups of abdominal muscles every day, because it is special and recovers quickly. At the same time, it is necessary to exercise alternately day after day. For example, exercise your chest muscles today and don't exercise your chest muscles tomorrow. You can exercise your abdominal muscles or back muscles and give them a recovery time (usually two to three days). It is recommended to exercise 4-5 days a week, and the daily time is within 50 minutes to 120, depending on physical fitness.
Pay attention to a balanced diet. People say that it takes 3 minutes to exercise and 7 minutes to eat, which shows that a perfect diet plays a very important role in bodybuilding. I eat five eggs a day, but personally, it's not enough. I'm thinking about buying protein powder and creatine (you're too young, it's best not to be too strong, just eat more rice and eggs, and pay attention to a balanced nutrition)!
Fitness can't be urgent. This is a long-term sport. No one can succeed at once and become a muscular man. Perseverance is king! The above is my personal summary, I hope it will help you! !
JSH。