1 Do more compound actions.

Compound movements are multi-joint and muscle group movements, such as squat, bench press and hard pull.

We need the cooperation of many muscle groups in our body, so that our colleagues in many muscle groups can get exercise. Thin people gain muscle, give priority to weight-bearing training and do less aerobic exercise.

Eat more protein.

The main component of muscle is protein. Protein entered during muscle training.

Fill and repair your torn muscles and let them grow.

High quality protein recommendation:? Eggs? Lean meat? Milk, seafood, etc.

3 keep exercising

It is not easy to exercise hard and keep fit. It takes not only time but also sweat.

Thin people need to gain muscle, and the process of gaining muscle will be very difficult.

You will also encounter many different problems. But if you persist and exercise hard, you will succeed.

It is recommended not to eat too greasy.

In the process of gaining muscle, thin people should also pay attention to the correct diet, and they should not be strong by eating, drinking and drinking.

If you often eat too much greasy food, all kinds of junk food and snacks, it may cause fat accumulation and your figure will not look good.

During muscle gain, it is recommended to maintain the principle of healthy diet, and the three nutrients are indispensable. Carbohydrate, protein and fat should be distributed 5:3:2. How much can you accept? Supplementing dietary fiber with fruits and vegetables, and reasonably matching diet are healthier.

It is recommended not to stay up late and overwork, and keep enough sleep.

Many people have the habit of staying up late.

Whether you are thin or fat, staying up late will lead to muscle gain and decline. Muscle growth is after training, and muscle repair is faster when sleeping and resting, so keep going to bed early regularly.

Don't often stay up late, which may lead to overwork.