Sit-ups: Can increase abdominal muscles.

Pull-ups: can increase the muscles of arms, abdomen and back.

Push-ups: can increase the muscles of the arms and chest.

These can effectively exercise chest muscles and abdominal muscles ~ it is not advisable to pay attention to physical exercise only ~

You are fifteen now. It's time to grow up. You should pay attention to your diet. You can eat some protein powder Protein is the most important substance in human body, and it is also one of the most abundant substances. 20% of the adult body is made up of protein.

Therefore, protein powder can effectively accelerate the shaping of figure ~ ~ protein is the raw material of muscle fiber, and carbohydrate and fat are the energy sources of training. To ensure complete recovery and muscle growth, it is necessary to ensure daily intake of 1g protein per pound of body weight. Because each meal can only absorb 25-30 grams of protein, it is best to supplement the intake of protein powder with the help of protein powder. In addition, make sure to eat enough carbohydrates and fat, otherwise you won't have strength training.

On this basis, formulate and implement the plan.

When doing sports, the movements should be complete. Don't push or pull hard. Don't rely on rebound or inertia of movement. You should also use the fully controllable weight of each group to consciously press the muscles at the apex of muscle contraction, and the control will decrease slowly when descending. The basic principle of gradually increasing weight training is increasing load. The load is determined by weight, strength, speed, difficulty and other factors. If the load is not continuously increased, the muscles will get used to the original load level and stop growing.

If one day your body tells you that you can practice more groups, do more movements or use more weight, then do it. If your body sends a signal, you should not train today, or you will get hurt, so you should do it accordingly. If you often feel muscle pain or listlessness during training, it is your body telling you to rest for a period of time, a day or a few days. If you train hard but don't gain muscle, it's your body telling you that you don't get enough protein or calories, so you should adjust your diet. Pay close attention to the signals from your body ~ You will succeed ~O(∩_∩)O~ Come on! !