Don't practice those complicated things.

I was thinner than you when I was 16, and now I am recognized as a muscular man, not the kind with developed limbs.

My method is push-ups!

Must be standard. This is good exercise for both chest and abdominal muscles. You should have no problem doing 50 or 60 at your age/

Do push-ups first thing in the morning. Do it when you are free at three or four in the afternoon. Do it before going to bed at night.

I just feel tired sooner or later. Do it in the afternoon until you can't do it anymore!

Stick to it for one month and the effect is obvious!

Strength training

1? The development of maximum strength: the weight used in the exercise is generally 70% ~ 120% of the athlete's weight, and the number of repetitions in each group varies from 1 ~ 2 to 6 ~ 10. The following are barbell exercises commonly used in training:

(1) chest lifting: the weight is 70% ~ 80% of the athlete's weight, and do 2 ~ 3 groups × 4 ~ 5 times.

(2) snatch: 70% ~ 100% of the athlete's weight, 4 ~ 5 groups × 5 ~ 3 times.

(3) Squat: 80% ~ 1 10% of body weight, 3 ~ 5 groups×10× 4 times.

(4) Half squat: 90% ~ 120% of body weight, 4 ~ 5 groups × 10 ~ 5 times.

(5) Weight-bearing body flexion: 60% ~ 90% of body weight, 3 ~ 4 groups × 10 ~ 5 times.

(6) Walking with load: 80% ~ 90% of body weight, 3 ~ 4 groups × 5 ~ 15 steps.

(7) Heel lifting: 90% ~ 120% of body weight, 4 ~ 5 groups × 15 ~ 10 times. The development of maximum strength is generally arranged in the basic preparation period and special preparation period. The maximum strength training in a training class should not be too much, interspersed with some other fast speed exercises.

2? Development of speed strength: The development of speed strength generally adopts weight-bearing exercises equivalent to 40% ~ 50% of the athlete's weight, and the exercises require to complete the specified number of movements at a certain frequency within a limited time (generally 5 ~ 15 times). Mainly use the following exercises:

(1) Happy snatch: 3 ~ 4 groups × 5 ~ 8 times.

(2) Fast jump: 3 ~ 4 groups × 10 ~ 15 times.

(3) lunge: 4 ~ 5 groups × 15 ~ 20 times.

(4) Squat jump or blue jump: 3 ~ 5 groups × 5 ~ 10 times.

(5) Running after loading: 4 ~ 5 groups × 30 ~ 50m.

(6) Leg-lifting and load-bearing running: 4 ~ 5 groups × 20 ~ 30 times.

(7) Load toe jumping: 3 ~ 5 groups × 60 ~ 80 times.

3? The development of explosive power:

(1) Barbell exercises: snatch, clean and jerk, high twist, bell to chest, half squat, squat. 80% ~ 120% of the athlete's weight, 2 ~ 4 groups × 3 ~ 5 times.

(2) Throwing back and forth: 4 ~ 7kg shot put × 10 ~ 30 times,15kg kettle bell × 10 ~ 15 times, 2 ~ 5kg solid ball ×/kloc-.

(3) Jumping exercises: standing long jump, standing triple jump, ten-step jump, leg lift jump, step jump, frog jump, hurdle jump, platform jump, etc.

(4) Weight-bearing exercise: do squats, abdominal jumps, stride jumps, platform leveling and other exercises with a sand suit of minus 5 ~ 10 kg or a light weight and barbell.

4? Development of strength endurance:

(1) Repetitive light weight exercise: Squat for 4-6 groups × 10 ~ 15 times with 50% of the athlete's own weight. Lunge, 4 ~ 6 groups × 40 ~ 60 times.

(2) Long-distance jumping exercises: step jump (100 ~ 200m), leg lift jump (100 ~ 200m), one-leg jump (60 ~ 100m) and light jump (200 ~ 300m).

5? Development of special strength: The training of imitating movements of hurdlers with load and resistance is the main means to develop special strength, and the basic movement rhythm, movement speed, movement cycle time and movement track should be maintained when completing these exercises. When practicing, add rubber bands or negative sandbags to your arms and legs. Exercise can be done in situ or during running. The magnitude of the load and the strength of the resistance should be determined according to the characteristics of the movement. Generally speaking, to complete this kind of exercise, we should ensure the speed of action.

(1)- 1 ~ 3kg sandbag (fixed on the calf) or negative rubber belt do cross-legged imitation exercises for 3 ~ 5 groups × 15 ~ 20 times.

(2) Use negative 1 ~ 3kg sandbag (fixed on the calf) or negative rubber belt to do the imitation exercise of swinging leg, 3 ~ 5 groups × 15 ~ 20 times.

(3) The sandbags with the weight of -0.5 ~ 1kg have been trained in the hurdles on the side or on the hurdles for 3 ~ 5 times × 10 ~ 15 times.

Flexibility training

1? Static flexibility exercise:

(1) Various leg press on ribs: positive pressure leg, lateral leg press, posterior leg press, lower back and lunge leg press.

(2) Various exercises on the mat or on the grass: doing straight leg bending, cross-legged leg bending, hurdle sitting, cross-legged sitting, kneeling support, back bending, vertical and horizontal splits, supine leg press, standing leg lifting, etc.

2? Dynamic flexibility exercises;

(1) Help the rib to do various large-scale leg swing exercises: front leg swing, side leg swing, rear leg swing, front leg swing (straight leg) and rear leg swing.

(2) All kinds of weight-bearing leg swing exercises, imitating hurdle exercises.

Sensitivity and coordination training

The training of sensitivity and coordination generally adopts gymnastics, skills, ball games, games, skipping rope and all-around sports. Improving strength quality, improving muscle contraction speed and training muscle relaxation ability have good effects on cultivating sensitivity and coordination.

Number of groups per week × number of repetitions × preparation activities/stretching exercises 4×6-8 weight-bearing squats 3× 10 bench press 3× 10 lateral straight arm press 3× 10 chest roll 2× 10 triceps stretching exercises 2× 10 heel lift 2 in situ.

Number of groups per week × number of repetitions, warm-up activities/stretching exercises, hanging clean and jerk, 4×5 squat, 3× 10 inclined plate push, 2×8 support push, 2× 10 straight leg hard lift, 2× 12 dumbbell bent arm, 2

On Friday, the number of groups × the number of repetitions, warm-up activities/stretching exercises, 4×8 clean and jerk, 3×6-8 front and rear legs, 2× 10 bench press, 2× 10 side straight arm press, 3×8 barbell bending arm exercise, 3×8 triceps stretching exercise, 3× 8 heel lift in situ, 2× 10.

You can eat some whey protein in your diet. It is recommended to buy famous brands such as Champion, Bora and OP!

I am a bodybuilder. This is my QQ:558083. You can ask me if you don't understand!

This is a strength training plan given to me by my personal trainer:

If the landlord has a good strength foundation, the number of times can be reduced to 4 to 8 times.

The Quaker's name for Sunday

Runway: Warm-up 10 minutes.

Pectoralis major: Smith presses the dumbbell 4x 12 times, presses the dumbbell 4x 12 times, and flexes and stretches the parallel bars arm 4x 12 times.

Brachial head: barbell vertical bend 3x 12 dumbbell sitting bend 3x 12 dumbbell alternating bend 3x 12.

Elliptical machine: relax 10 minutes.

the next day

Elliptical machine: warm-up 10 minutes.

Latissimus dorsi: Pull-ups 4x 12 times, pull-downs 4x 12 times in front of the neck, and rowing 4x 12 times with instruments sitting.

Brachial triple head: 3x 12 times under the rope, 3x 12 times in flexion and extension of the back neck arm, 3x 12 times in flexion and extension of the arm.

Rower: Relax 10 minutes.

the third day

rest

The fourth day

Bike: Warm-up 10 minutes.

Leg: Smith squats 4x 12 times, the instrument legs are extended in 4 groups, the instrument legs are bent in 4 groups, the instrument legs are extended in 4 groups, and the instrument legs are bent in 6 times.

Legs: Lift heels 3x 12 times in standing position and 3x 12 times in sitting position.

Treadmill: Relax 10 minutes.

Fifth day

Rower: Warm up 10 minutes.

Deltoid: Smith pushes 4x 12 dumbbell, lifts 4x 12 dumbbell and bends 4x 12 times.

Abdominal muscles: pulley abdominal contraction 3x 15 times abdominal roll 3x 15 times reverse abdominal roll 3x 15 times.

sixth day

rest