You will need
  • - The horizontal bar.
So, first you need to choose a location for regular training. Ideal – sports hall with an experienced and qualified coach. But it often happens that the teenager has no money to pay for such services. If you have sufficient amount, the trainer will develop for you an exercise program and advise the right diet diet.
Build muscles in adolescence should be so that the load on the spine was not so great. It is strictly forbidden to do squats, deadlifts, presses dumbbells or barbell standing and lifting barbells for biceps to seventeen years. The performance of the listed exercises can stop the growth or lay the Foundation for diseases of joints and spine.
An excellent replacement for the bench press – pushups. Try as much as possible to use their own body weight in exercises. Place hands on floor shoulder width apart, legs should be stretched back, feet parallel to each other. Raise up on toes, back and legs should form a straight line. Bend your elbows and for a second hold at the bottom, climb up. Repeat as many times as possible in three approaches. Once you learn the technique of performing a pushup, try to change the width of arrangement of the arms, accentuating the work different groups of muscles. When push-UPS involve the following types of muscles: chest, lower back, deltoid and triceps.
An hour after Breakfast, follow the pull-UPS (not recommended to do push-UPS before eating). For non-trained adolescents pullups seem difficult, even impossible exercise. But after a few months of systematic training, you will achieve impressive results. Traditional pull – UPS medium grip. The main focus is on the forearm flexors, back muscles and biceps. Grasp the bar, the grip should be equal to shoulder width. Hang, cross your legs and a little rotten back. Start to catch up, take your blades and try to touch the breast of the crossbar. Then descend and fully straighten the arms for a better stretch of the back. Do the maximum amount of exercise.
For a set of muscle mass do not need to follow complicated diets. Important – include in the diet of more meat and dairy products, limit your intake of cakes, sweets, all sorts of crackers and chips. Take complex vitamins. And remember, to create a sports figure during adolescence is much easier than adults. More exercise with weights may begin after the age of eighteen.