Teenagers often want to be different from their peers in order to generate increased interest in girls. For this, guys start playing sports and doing exercises to build muscle mass. Take time for your physical development, thanks to this you will get a beautiful body.
It is necessary
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Instructions
Step 1
So, to begin with, you should choose a place for regular training. The ideal option is a gym with an experienced and qualified trainer. But often a teenager does not have his own funds to pay for such services. If you have enough money, the trainer will develop a training program just for you and advise on the correct nutritional diet.
Step 2
Muscles should be pumped in adolescence in such a way that the load on the spine is not so great. It is strictly forbidden to do barbell squats, deadlifts, dumbbell or barbell presses, and biceps curls under the age of seventeen. Performing these exercises can stunt growth or lay the foundation for joint and spinal diseases.
Step 3
A great replacement for the bench press is the floor push-up. Try to make the most of your own body weight in exercise. Place your hands on the floor shoulder-width apart, legs extended back, feet parallel to each other. Stand on your toes with your back and legs in a straight line. Bend your elbows and linger for a second at the bottom, go up. Repeat the maximum number of times in three sets. After you master the technique of performing this push-up, start changing the width of your arms, emphasizing the work of different muscle groups. The following types of muscles are involved in push-ups: chest, lower back, deltoids and triceps.
Step 4
An hour after breakfast, do pull-ups (it is not recommended to do push-ups before eating). For untrained adolescents, pull-ups seem like a difficult, even impossible exercise. But after a few months of systematic training, you will achieve impressive results. The traditional option is pull-ups with a medium grip. The main focus is on the flexors of the forearm, back muscles and biceps. Grasp the bar, grip should be equal to the width of the shoulders. Hang in, cross your legs and arch your back slightly. Start pulling up, bring your shoulder blades together and try to touch the bar with your chest. Then lower yourself down and straighten your arms fully to stretch your back. Do as many exercises as possible.
Step 5
To gain muscle mass, you do not need to follow complex diets. The main thing is to include in the diet more dairy and meat products, limit the consumption of baked goods, sweets, all kinds of crackers and chips. Take a vitamin complex. And remember, it is much easier to create a sports figure as a teenager than as an adult. You can start more serious training with heavy weights after eighteen years.
