The exercise of emaciated men in the primary stage should focus on developed muscles. On the basis of strengthening the whole body muscle exercise, we should focus on exercising the muscles of the chest, back, limbs and shoulders. At the same time, in the process of practice, we should pay attention to strengthen the nutrition supplement, especially protein's supplement. Eat more beans, meat and eggs in your diet.

In the initial stage of lean fitness program, the muscles of all parts of the body should be involved, and the weight should be small and medium, so the exercise does not have to reach the limit. It is necessary to gradually improve the adaptability to the load. The fitness plan in the primary stage can adopt 40%-60% of the maximum load, four times a week, each time 1 hour, and each group has 3-4 movements, 6-8 times.

Practice with the same content and load on Monday and Thursday. The movements mainly include fitness preparation activities, dumbbell bench press (pectoralis major and triceps brachii), dumbbell forward lift (deltoid), dumbbell one-arm bending lift (biceps brachii), dumbbell squat (quadriceps femoris) and 10 minute stretching activities.

Practice with the same content and load on Tuesday and Friday. The main actions are fitness preparation activities, such as dumbbell rowing (latissimus dorsi), supine flying birds (pectoralis major), dumbbell pressing (deltoid and triceps brachii), sit-ups (abdominal muscles) and stretching activities 10 minute.

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