Advice 1: How to build muscle at home teenager

Strong, athletic, well-developed figure is a sign of good health. Desire to have it peculiar to many people, regardless of age. Adolescents aged 14-16 years are often similar in appearance to adults, but this does not mean that they can perform the same weight training. Training for boys and girls have specific features.
How to build muscle at home teenager
You will need
  • - the horizontal bar;
  • - dumbbell.
Instruction
1
A major factor in muscle growth is testosterone. At the age of 12-16 years there is a significant increase of hormonal secretion. That is why strength training in the period of puberty is particularly effective. Muscle growth occurs practically by itself, it is necessary only slightly to stimulate.
2
Often at this age the muscle growth significantly outpaced the development of the cardiovascular system. That is why strength training for teenagers must combine with a cardio workout. Running, Cycling and swimming contribute to the development of heart muscle. Aerobic exercise should take no less than 60% of the total time of physical activities.
3
Always begin strength training with a thorough warm-up. Weakness of joints and ligaments in adolescence requires good prep work to avoid injury. Do some physical exercise before you start power training.
4
To 16 years contraindicated exercises with the maximum weight. They can contribute to the development of inguinal hernia or disabilities of the spine.
5
The main objective of strength training in adolescence – to create a muscular corset that holds the internal organs and promote proper development of the musculoskeletal system. Compulsory exercises for the abdominal muscles and back.
6
Choose exercises using the weight of his own body. They are the most natural, contribute to better muscle growth and least hazardous to the musculoskeletal system.
7
Do pullups on the crossbar. At the same time this exercise makes you work muscles of the back, shoulders, arms and chest. These muscles form a recognizable masculine silhouette. While the load on the spine is minimal.
8
For better development of the chest muscles and triceps do press-UPS. Changing the position of the hands and the angle of the body when performing exercises, you will be able to elaborate the muscles of a breast and to give it the necessary relief.
9
To pump the muscles of the lower body, you can not do the weighting. The best exercise for this is squats. Model the correct technique, exercising without weights. To work with weight you can begin after only two weeks of classes.
10
Dumbbells are more suited to teenagers to perform strength exercises. Rod is forced to carry out movements on a hard amplitude, which increases stress on the joints and ligaments. Training with dumbbells, you can choose the desired trajectory and better feel the muscles working.
11
The exercise routine should involve the increase of load. Refrain from eccentric exercise. The optimal number of repetitions in one approach, 12-15 times. Alternate days of strength training with a cardio workout to the muscle fibers have time to recover.
12
Adolescents contraindicated plyometric exercises, built around the jumps and sharp attacks. They can be performed only by trained athletes under the supervision of a coach.
13
Include in the training programme of stretching exercises. They will contribute to the speedy increase in muscle mass.

Advice 2: How to build muscle girl

Many girls want to pump up certain muscle groups, but the thought of exercise terrifies them. Don't need to imagine that you will become a battle-ax with overly developed muscles. This result cannot be achieved without special preparations. But high Breasts, chiseled waist, flat stomach and slender legs, you can buy with the help of regular exercise.
How to build muscle girl
Instruction
1
If you do decide to build muscle, set yourself to hard work. You will need patience and will power. Improving your body – a long process, but it is quite feasible for any girl, it would wish.
2
To after the first class you have not gone hunting to train correctly calculate the load. If you on the first day will take up the post and can immediately straining, or in the best case, earn serious muscle pain. After that, it is unlikely that you will want to continue to torture yourself.
3
Start your workout with strength exercises, and General light aerobic exercise. Jump rope, start Jogging, go to the pool. You will get a lot of pleasure, and your muscles will start to get used to more serious loads.
4
Only after your muscles get stronger, start special exercises. Please note, training the muscles to the subcutaneous fat layer is not affected. If you start to swing the legs, and you have groovetune on the hips, get a larger hip measurement. If you want to remove the fat layer, increase the total physical load on the body. Fat layer begin to thin, when the body needs additional energy.
5
Pay special attention to the muscles of the chest, because the chest is the pride of any girl. Do the exercises on the development of the upper bundles of the pectoral muscles. These beams are responsible for the breast height. Lying on the Board, press the rod or raise hands. You can also use special training equipment for developing pectoral muscles.
6
Also, pay attention to the leg muscles and of course gluteal muscles. Squat with the weights on the bars lift the leg, squat, jump. Remember, developing the muscles, you not only get a beautiful figure, but also to provide yourself the correct course of future childbirth.

And remember, pumping up certain muscle groups, do not forget about the rest. Remember, the secret of feminine charm is hidden in a uniform and harmonious development of the whole organism.

Advice 3: How to increase the growth of the teenager

Ingrowing age, you can improve the rate of growth, what not to do at 21 years of age. Active growth occurs in this age mostly in boys, girls generally 14-16 years rise above their peers of the opposite sex. If there is a deviation from the norm, you need to pay attention to several things that best affect the addition of inches upwards.
How to increase the growth of the teenager
Instruction
1
Pay attention to the food. Ingrowing age need more to eat, preferably food of animal origin. Cereals, of course, does not hurt, but the body should consume enough protein without it, cells begin to divide slower, and the growth stops. Eat fruits and vegetables, and if this is not possible, take vitamins and minerals. After consultation with the doctor can take a course of reception of preparations of calcium.
2
Take time to exercise, especially in schools there are different sections that you can visit for free. Can enroll in a gym or pool. You have to develop not only bone but also muscle. If there are problems with joints or other disease of the connective tissues, maintain muscle tone usual morning Jogging. Try to walk every day, fresh air and sunlight are active stimulators of growth.
3
Ingrowing age often there are nervous breakdowns, depression and poor sleep. Often this is due to the change of hormones and fatigue from school. Try to sleep at least 6 hours a day, and best of 7-8. During sleep there is an active cell division, the body is updated and corrected.
4
Harmful habits such as nicotine and alcohol, slow the growth of inherent nature. If you do not limit their use, you will not only not grow to the genetically predetermined growth, but all of your efforts to increase it will be in vain. Therefore, if you want to be healthy, tall and handsome man take care of your future in advance.

Advice 4: How to build muscle priests

Slender female legs attract enthusiastic men's views. But men watch not only for feet, but above - in the ass. If the girl has a beautiful and firm butt, so she is not only in good physical shape and good health.
How to build muscle priests
Instruction
1
To achieve this you need to do deep squats. During squats you have on your shoulders to keep the bar (this is one of the most effective exercises among bodibilderov). In this exercise, keep the biceps of the thighs in contact with the calf muscles.
2
If you once failed to perform this exercise, do not despair, with every squat you will have to get better and better. Should not stretch down, choose a comfortable position to squat when you do not feel discomfort. To start, take a blank fretboard and begin to perform the exercises. To get used to this exercise, perform 3-4 approach.
3
Sure that during the exercise your back was straight and was in suspense. Do not lean forward. Standing with the stamp on the keys to keep your back straight, lock this position and slightly lean forward. Performing the exercises should work only one leg, the trunk should be motionless.
4
Then slowly, making no sudden movements, sit down to the end and climb up to the starting position. Every day it is necessary to perform 7 sets of 12-15 reps. If after exercise you feel good, can increase the load to 20 reps, but if you very hard to perform this exercise, do not rush, do 5-7 repetitions, gradually increasing the load. The first exercise should be easy, as a warm up.
5
You can also use the machine. The technique of movements will not change, but on the simulator it is necessary to raise the legs so that during lifting the body you could raise the neck up and slightly back.
6
If you want to shape your butt, you should perform lunges with a barbell. This is a fairly simple exercise, but it involves a lot of auxiliary muscles. For very busy people is the perfect exercise, because it should be done once a week. If you correctly perform this exercise, then within the first month of classes you will be supporting muscles of the buttocks.
7
There are several ways to perform this exercise with dumbbells in hand or with the stamp on his shoulders. Exercise with the stamp is more effective. Stand in its original position (as when performing deep squats), slowly take a step forward (without any sudden movements not to damage the cords). The leg should bend at a right angle, and the leg that the back should be flexed at a right angle. You should almost touch the floor with his knee, but not rely on it. Now go back to the original position. Repeat the exercise 10-12 times, alternately changing legs.

Advice 5: How to build inner part of chest

Often men who are trying to pump up the Breasts complain that they can't form the terrain evenly. In the area of the inner part of the chest there is a sort of failure that makes all the efforts in vain swinging. To rectify the situation will help special exercises, which will give the load to the desired chest muscles.
Training should include the load on the inner part of the chest
Instruction
1
One of the main exercises that will help pump up the inner part of the chest is the pushup. Most likely, you have already included the load in your own training, but may not have paid attention to the fact that the different position of the hand loads are not the same chest muscles. To touch the muscles of the inner surface of the chest, you need to put your hands at shoulder width, and slightly narrower. There is a variant of this exercise in which one hand is placed on top of the other. The position of the feet, convenient for you to complete push-UPS can be any of: on knees, on toes feet on the bench. Do 3 sets of 10-15 times.
2
Sit on the right thigh, legs slightly bend knees, put left hand on waist, right hand rest against the floor. With an inhalation, lift your hips up, stretching his whole body in one line. Hold this position for 1-3 minutes. If physical training allows you to do push-UPS on his right hand, then bend and unbend the elbow several times. Repeat the exercise, leaning on his left hand.
3
Sit on the buttocks, legs straighten, lean back on his hands. On the inhale lift the buttocks up, stretched out in the pose "bar". Focus you have only on palms and toes. Hold the pose for 1-3 minutes. Then bend your elbows and start doing push-UPS, directing the back to the floor. Watch the buttocks, not sinking into the hip area. Do 15-20 push-UPS.
4
For the following exercises you will need dumbbells. Lie on your back, stretch your arms with dumbbells up to chest level. Inhaling, arms out to sides as you exhale, bring the dumbbells together. Do 3 sets of 10 repetitions.
5
Lie on your back, put your knees and heels together, hands behind your head. Put your foot on the right thigh, the upper body remains on the floor. With the exhale lift your upper body up, inhale return to starting position. Repeat the exercise 20 times and put your foot on the left thigh.

Advice 6: How to get muscles on hands

Every woman wants to look attractive. Sometimes she needs it to attract a strong half of mankind. However, in most cases, this only adds to her confidence. Unfortunately, regular exercise does not only relieve you of unnecessary fatbut also pump muscles. In the end, you risk to turn into a Butch girl. So you have time to get rid of muscles.
How to get muscles on hands
Instruction
1
If you are a fragile girl who is afraid to get pumped muscles on the hands, immediately listen to the next advice. Today, there are several ways that allow you to quickly get rid of this problem.
2
First, put certain limits affecting the amount of consumed carbohydrates. Don't bother about the fats. The fact is that carbohydrates form a subcutaneous folds in the case, if not in time turn into energy.
3
Second, if possible refrain from sweet and fatty foods. These delicacies have unpleasant feature – to accumulate water in the muscles. As a result, around them also causes the fats. Thus, the best food are the foods high in protein: cheese, chicken, eggs, etc.
4
Third, pay attention to cardio exercise. They will allow you in a short time to get rid of considerable muscle mass. It's enough to do aerobics a few times a day. In most cases, such exercises do before Breakfast and 2 hours after dinner.
5
Fourth, to create smoother outlines of hands do stretching exercises. A similar exercise perform slowly, don't rush. Try to devote an hour a day.
6
Fifth, carefully follow all its changes and sensations. With this purpose, keep a training diary in which to record the number and type of exercises performed, food eaten, etc. So you can keep track of that at the moment your body needs. Keep the body take in various vitamins.
7
Finally, try to love yoga. This technique allows to relax the whole body, to achieve amazing ease and grace. In addition, you will feel rested.

Advice 7: How to build muscle skinny

Inflated athletic body is the dream of many people. For those who have by nature strong bones, build muscle much easier than thin people. However, nothing is impossible, and, observing some rules, even the worst man or woman is too fragile to be able to boast of beautiful shapes.
How to build muscle skinny
You will need
  • balanced meal, barbell, dumbbell
Instruction
1
Start with a set weight, calculating it by the formula: height (expressed in centimeters minus 110. The result is approximate, but will help to Orient. Determine the daily rate of calories you take in. Add to it another 900 in the end you will get the number needed to dial the missing weight.
2
Eat right: avoid large number of unnecessary calories contained in sweets and flour products. Eat more protein foods because it contains protein that increases the production of growth hormones and testosterone. Combine meat, fish and poultry with raw vegetables – it will help your gastrointestinal tract digest food. Avoid feelings of hunger – it is better to eat every two hours but in small portions.
3
Pay more attention to training with weights. Jogging, swimming and other cardio minimize: just a ten-minute warm-up. When weight training, you should give preference to squats, barbell presses lying and standing, deadlift on straight legs and thrust rod in the slope. Also good training with dumbbells. To choose the training program better with a professional coach, with all features shapes.
4
Be aware that muscle growth occurs not during workouts, and after. To achieve a good result, you need to visit the gym two or three times a week. To sleep at least eight hours a day is not recommended. To of sessions successful, it is necessary to monitor on their own – if you are tired or not feeling well, exercise is better to move.
5
Exercise regularly, as when absenteeism occurs some return your body to its former state. Be tenacious, not afraid of difficulties and believe in success is very important in sports. Drinking alcohol and Smoking can reduce all results to zero. To figure was really beautiful, should respect the day and forget about the harmful habits.
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