How to create a wide and thicker?

How to create a wide and thicker?

Q: I am 17 years old. The territory is thinner than other boys. How do you make the cross become thicker?

I can only do 10 push-ups a day, 10 dumbbells for 15 pounds, and 70 for a sit-up.

I am very thin, especially in front of it, the wrist is the most obvious, I am doing it from time to time, who can help me to develop a fattening fitness plan, let my vastness become thicker, do a few dumbbells a day, a fewPush-ups, a few sit-ups can exercise my muscles most effectively, making my wide and thicker.

Don’t take a long story, I only get 97 pounds.

Please help me, I am not satisfied with the guy who is stronger than me, because he has not practiced, why I have trained more than him, everyone must help me, thank you.

  A: Little brother, first tell you that push-ups can’t practice biceps. The biceps are the muscles that are all over the body. The chest and sacral triceps are pushed up and down. The triceps in the body are suffering from two heads.The lateral muscles of the muscles that are opposite to each other.

Sit-ups can only practice abdominal muscles, but don’t sit too fast, do sit-ups slowly and slowly, do 20 times enough.

  Only one correct dumbbell arm bends to practice one biceps.

At present, you are not suitable for high-intensity training, give you a replacement training program.

  Week 1, Week 3, Week 5 mainly practice chest muscles, abdominal biceps, abdominal triceps.

Push-ups: 15/group, do 3 groups, rest for 1 minute between each group.

Dumbbell bending arm curl: 15 / group, each group to do 3 groups, each group rests for 1 minute.

  Week 2, Week 4, Week 6 mainly practice hip muscles, abdominal muscles, and leg muscles.

  Pull-ups: 8/group for 3 groups and 1 minute for each group.

Sit-ups: 20/group for 3 groups and 1 minute for each group.

Hold the dumbbells in the deep squat and stand up again: 15/group for 3 groups and 1 minute for each group.

  Now you should know how to make the extension thicker.

Just follow this plan and you can do it. After you re-do it, you can increase your training intensity.