I am a fitness instructor. I'll give you some advice. It is best to run in the morning. Jogging with two heads, three heads and deltoid belly is very simple. With two heads, all you have to do is sit with a dumbbell in one hand and thighs, and a dumbbell in the other. Then slowly pull the dumbbell up to the highest point, stop for 3 seconds, and then put it down, 65,438+02 times in a group and do 5 groups. Weight according to yourself. Lift heel is used for calves with dumbbells. After two months, the calf will be well developed. Butterfly stroke of pectoralis major and extensor dorsi is the best way. Three heads: stand up straight, hold the dumbbell in one hand, stretch from the back, stop behind the head for 3 seconds, then slowly put it down and do 12 times. Five groups of deltoid muscles: stand up straight, lift dumbbells forward and lift eight on the side. This is very simple. Or you can't come to the gym, then lift weights and do squats. These seem simple, but it is not easy to stick to them. The effect is definitely there. Because there is overload training, you must have good nutrition to keep up, but you are 12 years old, so it is not recommended that you do overload training! Such as beef, eggs, high protein, protein powder, or light stimulation of muscle fibers without nutritional supplements, the effect is not obvious enough.

Different people don't know your specific situation, so you can do training according to 60% of your ability in each group, just do 3-5 groups, and you can increase your strength as time goes by.

It is divided into three parts, only one part is practiced every day, upper limbs, part of chest muscles, part of abdominal muscles and back width, part of thighs and calves, and the wrist is the forearm. This should stimulate muscle tissue every day.

Three-day cycle, do as I say, absolutely effective.