However, the premise is that you have money, leisure and perseverance. Being rich means buying some nutrients. If you want to pursue short-term results, you can take some protein powder, but you should take it within 30 minutes after practice. Long-term use has some side effects, but taking it for three months is absolutely no problem. Eat more protein, fish, eggs and beef. For your lean physique, eat a banana or a snickers bar before strength training, and replenish protein and carbohydrates in time after training. Drink a bag of milk before going to bed at night to avoid excessive drinking at night.
Leisure means that you can't be tired often, physically and mentally exhausted, and it is difficult to grow muscles without a good rest. The so-called three-point practice, three-point eating and four-point sleeping all talk about the importance of rest. As long as you do a little aerobic exercise, you can have a piece of sugar in your mouth when you do it, so you won't lose too much energy. Finally, we must have perseverance. As thin as you are, you won't have much strength at first, so don't worry about the weight. You'd better be light than fake, and your movements should be standard. Protein and carbohydrates should be supplemented in time. Thin physique, this is the effect of Bruce Lee, with high definition!
First of all, if you want to practice chest muscles, you need a dumbbell with adjustable weight.
Monday: Warm up for ten minutes and run. Leg press does some push-ups, and.
Flat dumbbell bench press 4X 12 bust.
Inclined dumbbell bench press 4X 12 upper chest
The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.
The parallel bars bend and stretch 3X8 under the chest (reducing nipple fat and refining into square chest muscles must be done with the chest).
As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.
Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)
Tuesday: Take a day off (still doing abdominal muscle tear)
Wednesday: practicing back+double-head pull-ups (no one can help you hug). Six groups of 4~ 10 depend on individual situation.
One-arm dumbbell rowing (watching videos online, I can't explain clearly ~) Take a break between the six groups, not too long, one minute at most.
You must know how to do this action of practicing two heads.
Rest on Thursday
Friday: shoulder training+leg training+dumbbell side lift+dumbbell front lift (in the super group, after completing one action, do another action without rest) 4x20.
Dumbbell rotary lifting 4X20
Walk 4X20 with dumbbells in hand (the action is very simple, available online).
One-handed dumbbell and one-legged heel 4X 15.
Abdominal ripper
You can check the abdominal ripper online, there are videos, remember, any method must be adhered to to to be effective!
Some moves you don't understand. I suggest you check the video online. Do not work hard. You should not only be able to keep fit, but also have fun in pain ~