1. In exercise, it is appropriate for thin people to do aerobic exercise with moderate exercise (heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is moderate (50% ~ 80% of the maximum muscle strength). Work and rest schedules can be practiced three times a week (1 every other day, 1 time), ranging from 1 to 1 half an hour each time. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.

When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. In addition, don't spend too much energy on it at ordinary times.

Many other activities.

2, to focus on, targeted: thin people after two to three months of exercise, physical strength will be significantly enhanced, energy will be more abundant than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious.

Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.

3, a reasonable diet: only the energy intake is greater than the energy consumed, people can become fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually in addition to eating meat rich in animal protein,

Besides eggs and poultry, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.

4, firm confidence and perseverance: thin people can not make their bodies strong and plump in a day or two or a month. It is not good to practice "eating a fat man at a time" because of "a fever", and it is not good to lose confidence because of the wrong practice method and poor effect. Only with the confidence of victory, we are firmly prepared for hardship, and actively carry out scientific, planned and persistent exercise with high emotions can we do it.