Week 65438 +0.3.5

1, pectoral muscle+triceps brachii: push-ups: high, medium and low groups (hands are wider than shoulders) each group is exhausted. Don't pursue quantity and standard work.

2, abdominal muscles: refer to the 8-minute abdominal muscle exercise on the Internet.

3, biceps brachii+latissimus dorsi: pull-ups, 4-6 groups. If there is no horizontal bar, dumbbells bend alternately, 5 groups. The weight of each group shall not exceed 15, and not less than 8.

4. Legs: At first, I suggested that you do a squat without weight, that is, a squat. 50 beats per group, 3 groups. This can mainly increase your appetite, and then carry a heavy barbell or girlfriend when you are strong.

It takes almost 1 hour to complete, and there is a rest time of 30 seconds -3 minutes between groups. It is best to let the muscles grow at intervals of 48 hours every exercise.

Tuesday, June 2

Jog for about 40 minutes. The benefits of aerobic exercise are better than muscle strength training. It can improve the heart and lung capacity, relax the spirit, remove the garbage in the body and muscles, burn excess fat and increase appetite.

Sunday, rest

You should be hungry after 40 minutes of exercise every time. Eat more rice and high-protein food. Don't try to eat high-calorie and high-fat food just because you are thin, you will be fat all over. Fat and muscle are two unchangeable substances. Change the milk into soybean milk (thick)

Diet: The most important thing for you at present is to increase your appetite. I was very thin then. Eat chicken, duck, cow, sheep, fish, lean meat, eggs and various beans (excluding breakfast) for 3-4 days after exercise. I ate more protein and high fiber.