How do short and thin boys exercise? In daily life, many people exercise through some exercises. Many people say that exercise is very helpful to grow taller. Let me share with you how short and thin boys exercise. Let's have a look.

How do short and thin boys exercise 1 1 play basketball?

Playing basketball is the favorite of many men, and it is also a good exercise choice for men to lose weight. When playing basketball, you should mobilize the muscles of your whole body, which can speed up blood circulation and burn fat quickly. So after work or on weekends, you might as well make an appointment with three or five basketball fans to exercise together.

2, do abdominal massage

Men tend to have a protruding abdomen, so abdominal massage is the best. Abdominal massage is not only easy to learn, but also can eliminate abdominal fat and keep fit. Men just need to lie on their backs in bed, unbutton their buttons and belts, and wear only a thin dress on their abdomen. You can use your own hands or ask your family to help you push your abdomen wave by wave. In order to strengthen the speed and effect of slimming, you can choose some fat-burning essential oils to assist massage.

3. Do aerial pedaling.

This action can exercise the legs and flatten the abdomen. The main method is to lie on your back in bed, support your body with elbows, put your lower body on your back, then bend your knees with your right leg, move to your chest, and then stretch out for 5 seconds. Finally, change your left leg and repeat the above actions.

Exercise is still cardiovascular exercise for 5-30 minutes every Monday, Wednesday and Friday, with emphasis on back and leg muscles. People who sit in the office for a long time should pay more attention to stretching. The method is: lie on your back and try to lift your knees to your chest for 30 seconds; Lie on your back, lift your legs apart, as high as possible, and hold for 30 seconds.

How do short and thin boys exercise? How do boys exercise if their arms are too thin?

1, pull-ups

People often skip pull-ups because they think it is too difficult. Grab the stroke (backhand grip)! Each group does 8 to 10.

2, load-bearing rope

Stand, hold the scroll in hand, forcibly roll up the suspended heavy objects, and restore them in a controlled way. Roll forward and then back. Repeat. This exercise can make the forearm muscles stronger and stronger. In addition, grasping the racket and barbell is also an effective way to develop forearm muscles.

Step 3: diamond push-ups

Put your feet on the fitness ball, point your thumb at the tip of your ring finger, and then do a set of push-ups every 10 to 12 times.

This week, we will add two moves to increase weight and strengthen arms. Each weightlifting training group does 10 ~ 12 times (including the first week and the second week). Pull-ups and parallel bars bend your arms, put on a weight-bearing vest, and try it 7 ~ 9 times in each group; Diamond push-ups increased to 12 ~ 15 times in each group.

4, downward oblique flexion and extension

Lie on a downward sloping dumbbell chair with your hips higher than your head. Palm opposite, holding a pair of dumbbells, arms straight forward. Keep your elbow pointing to the ceiling, slowly bend your arm to move the dumbbell to your shoulder, and then return to its original position. This week, we just need to add a new set of movements to each round of exercise, but this movement will strengthen the triceps and biceps and forearms. From the first week, each group kept the weight lifting exercise of 10 ~ 12, put on a heavy vest when pulling up and bending the parallel bars, and each group tried to do it 6 ~ 8 times; Each group does 15 ~ 20 diamond push-ups.

Step 5 bend alternately

This exercise method can make our biceps get exercise, keep sitting or standing, and put dumbbells on one side of our body with palms facing each other. Put elbows at your sides, support them with elbows, and keep lifting dumbbells upward. At the same time, the forearm external rotation should also keep the palm up. With a little control, you should return to the original action. Such actions need to be carried out in turn.

6. The idea of bending

This exercise method can train the biceps muscle peak. To keep standing, your upper body should lean forward naturally. Hold the dumbbell in front of the body with one hand, and the upper arm needs to be attached to the knee on the same side. The other arm needs to be placed on the knee on the same side, so that your body can be stable. Lift the dumbbell arm to the highest point continuously, and then the biceps can contract to the limit position and pause for a while.

7. Lateral bending

Lateral bending can exercise our forearm muscles and biceps brachii. You can sit or stand. Hold a dumbbell in both hands and put it on your body position, and keep your palm opposite to your upper arm. They also need to stick tightly to their body position. With the elbow joint as the fulcrum, lift the dumbbell to the highest position, pause for a while, and then slowly return to its original position. Arms can be done together or alternately.

The fastest way to thicken your arms.

1, four groups of arm tray EZ bars bend, each group has 10 times.

When many people practice bending, their arms and bodies will unconsciously swing back and forth to borrow money. The arm splint can restrict your elbow from moving backwards, which can better isolate the biceps and make your arm enter the state quickly.

2. Four groups of supine arm flexion and extension, 65438 00 times in each group.

There are three heads behind the last movement, and there is no conflict between them. Keep the elbow clamped and fixed, keep the speed as slow as possible during take-off and landing, and perform peak contraction when falling above the forehead (pause 1-2 seconds).

3. Tilt dumbbell bending for 4 groups, about 10 times.

Having an inclined angle can fully stretch the biceps, and pay attention to the relaxation of the shoulders during training, which can also ensure the long displacement of the biceps.

4. Dumbbell arm bends in 4 groups, left and right 10 times.

If you use too much weight in this movement, you will borrow the strength of other parts of your body. Therefore, choosing a relatively light weight can make the triceps fully participate in the stress and can also perform peak contraction.

5. Four groups of flexion and extension of the barbell arm behind the neck, each group 15 times.

This action needs to pay attention to a key point, that is, the elbow is fixed, the elbow is clamped as much as possible, and the strength of the two arms is balanced.