With regard to school sport exercise! !

I am now 14 years old

This is my main practice push-ups and sit-ups (upper body)

Dunqi and toes (lower body)

the first day of training the upper body, lower body the next day to practice, so that alternate the exercises. The body of a reply time.

Push-ups, a group can do a number on doing a few, and then cook several groups

and then sit-ups, a group of 50 or so and then 3 sets

legs: First Dunqi , a group of 30 and then do 2.3 Group

After the stretching, relax the leg muscles.

Then toes, that is, toe pads, exercise calf muscles.

(I am physically active, in order to better growth, not weight)

that's all, professionals to help me to see if what had been missing movement? (Prevention of muscle development does not balance)

there are done the total time of these campaigns is best what is? ? How much is each time? ? ?

Because now studying nervous, so I put the timing of exercise into the night, sometimes on weekends will be arranged to 16:30

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Fitness ordinary meal if it is only 1 hour to do better. Exercise on an empty stomach in poor health. Your approach is incorrect push-ups, fitness exercise is best not to overload. For example, you can do up to 50, then you do 3-4 groups each of 30-35 months. Sit-ups were divided into 3 groups to do the same. Around the middle of a short 5 minutes under the body to relax. Lower extremity and recommended that squat jump. A set of finished about 1 hour. Proposed two campaigns. Basketball, swimming. Contribute to physical bone development and muscle plastic. . To do preparatory work before exercise is also very important. The activities of the wrist, ankle. Stretching, Twister. To prevent muscle strain.

Added: Proteins are the raw materials constitute the muscle fiber, carbohydrates and fats is the training of the energy source. To ensure full recovery and muscle growth, which should ensure a daily intake of 1 gram of protein per pound of body weight.

Yes

This could be a! Is transferred to the morning time would be better!