1 How do thin people exercise their muscles?
Basic training usually needs to lay a good foundation, and muscle building is not included. Some basic exercises, such as sit-ups to exercise chest muscles, barbell sliding to exercise back, squat to exercise thigh and hip muscles, are all aimed at lifting more weight all over the body. Especially the training of thighs and buttocks will drive more people's muscle growth.
However, it should be noted that it is relatively easy for thin people to practice thighs, but it is difficult to find the feeling that hip muscles begin to exert strength. If you don't care about practicing all the time, it will lead to thick thighs and insufficient hips.
Make a plan. If you want to practice well, you must have a plan, but it is difficult and not necessarily scientific for beginners to make their own plans. Therefore, it is usually to find experienced people to do it for you. A good plan is half the battle for thin people who have just started fitness.
Training posture should be correct. If you want your muscles to grow fast and look good, you should practice them correctly every time. When you start training, find the right posture for each sport. Never mind, for example, if a hunchbacked person doesn't keep his back straight for training, he will find his posture ugly after his muscles are obviously trained.
Practice with the feeling of muscles. What does it mean to practice with the feeling of muscles? Actually, the meaning is very simple. It is in the process of lifting a certain weight that you must find hard muscles.
For example, for example, to do one-arm dumbbell bending, you need to experience the contraction of your biceps, lift the dumbbell, stop at the highest position, and then experience the control of your biceps and slowly recover.
The whole movement is such a process that your attention is completely on the biceps. You can look at your biceps, or you can close your eyes and experience this action with your heart.
Don't be afraid of being tired when you are exhausted. You can also scream loudly. High-intensity exercise is the key to exercise muscles. The weight that thin people can easily lift, even if it takes a long time, can not reach the perfect state suitable for tearing muscles and reorganizing. So try to be exhausted every time you practice. When you feel muscle aches, you should feel happy, because you will soon see the effect of training.
Adequate rest time is as important as exercise. The body needs time to practice muscles, so when thin people start muscle training, besides strength training and diet adjustment, the most important thing is to have enough rest time every night.
Eat more. Whether it is to lose fat or gain muscle, you should practice three points and eat seven points. Speaking of which, many thin people will immediately say, I ate a lot? . If you ask carefully, in fact, most people just eat too much at a certain meal or for a certain period of time. If you eat less than one meal, you won't lose weight. Of course, if you eat more than one meal or two meals, you won't grow muscles.
Many people may feel that they have eaten a lot, but they still don't eat enough compared with their high metabolism.
How can I eat more? Try the following three points:
1) Don't wait until you are hungry, but eat when you are not very full. You don't have to insist on three meals a day, you can take a few more meals and eat five or six meals a day. In the past, some bodybuilders even set an alarm clock to get up at midnight to eat in order to ensure adequate nutrition intake. Of course, thin people who want to gain some meat don't need to do this, but they can try to add meals before going to bed.
2) double appetite. Try to choose two meals a day and double your appetite. In order to gain muscle, you must consume more calories than you consume. Only by creating excess calories can excess calories and nutrients be stored as muscles.
3) eat. Eat six meals a day during muscle training. If you really can't swallow it, you can paste the food with a high-speed blender and drink it. You can also consider adding muscle powder (in fact, the main ingredients are protein powder and sugar). Drink some nutrients before you walk out of the gym after training. This may be easier for some people who can't eat.
Proper nutrition supplements thin people want to grow muscles. In addition to increasing muscle mass with exercise, it is also important to increase diet. But don't overeat, or you will become fat instead of strong. Eat more high-protein foods, such as eggs, chicken breast, fish, shrimp, beef and so on. Eat more soy products, red beans, lilies, vegetables, fruits and so on. As long as the diet is nutritious, conducive to digestion and absorption, plus appropriate bodybuilding exercise, you can become strong in a short time.
Write a fitness log after each training, recording how long the training time is, how long the interval between groups is, how many groups have been trained, how the muscles feel and how the pump feels. These data will be forgotten after a long time, so it needs to be recorded. Look back from time to time to see if your understanding of training has deepened.
Perseverance Thin people need unremitting efforts to grow muscles through exercise. The practice of fishing for three days and drying the net for two days will never build muscles. Only by constant persistence can they completely change their figure and make thin people strong.
2 Slender muscle training methods
Division training method If you train 3-4 times a week, and each training is to train your whole body muscles.
After three to five months of training, when the muscles of the whole body have increased, you can try to divide the muscles of the whole body into upper and lower parts to practice separately. In this way, although each part can only be practiced once or twice a week, more training times and groups can be carried out for the muscles of each part, so that the muscles of each part can be stimulated as much as possible, which is naturally stronger than the training intensity of all muscles in the whole body on a training day.
After practicing for 3~5 months, the muscle circumference and strength have greatly increased, and then the muscles of the body can be subdivided again. For example, the muscles of the body can be divided into four parts and practiced 3 to 4 times a week. Although the muscles in each part can only be practiced once at most, the increase of training intensity means that the muscles are stimulated more every time, thus maximizing the circumference and strength of the muscles.
For example, divide the muscles into four pieces and train four times a week.
Monday: pectoral muscles and triceps.
Wednesday: Back width and biceps
Friday: deltoid and trapezius.
Sunday: thighs and calves
When you exercise a muscle, you need to train a lot of blood to enter this muscle and keep the blood flowing there, which can promote muscle growth. In fact, this is also a training principle.
For example, when you are practicing your chest, concentrate on practicing your chest, so you need to do 3~4 chest exercises in a short time. You don't want to participate in any other part of the training until the chest exercises are completed. This will make your chest muscles get a lot of congestion in a short time, and if your muscles feel bloated, it will achieve the effect of congestion. If you do it twice in a row, you can achieve the purpose of this training and train other parts.
Confrontation training method (also known as super group training method) As its name implies, confrontation training method is to put two opposite muscles (muscles with opposite effects) together to practice during training. For example, I will practice biceps brachii and triceps brachii with opposite effects. When I finish practicing biceps brachii. Bend over? Change to triceps when you do it? Bend your arm and stretch it out? This training method is called confrontation training (also known as super group).
Priority training method Priority training method is to strengthen the weak muscle pairs in a certain part of the body, and put the training of relatively weak muscles in a certain part of the body at the forefront of each training and give priority to it. In this way, you can train when the human body is the strongest and most energetic, and this effect is undoubtedly the best. In this way, the potential of muscles can be stimulated to the maximum in the shortest time, and muscles can be fully torn to achieve the purpose of training.
For example, your biceps and latissimus dorsi are practiced together, but your biceps are weak, so you should put 60% biceps training at the forefront in the process of starting training. Some friends may ask why it is not 100%. That's because the training of latissimus dorsi is related to the training of biceps, and biceps will also be trained when practicing latissimus dorsi. Then biceps play an auxiliary role in training back width. If the amount of biceps training is 100%, then there is no strength to do it when training back muscles, then 60% of the training amount can be used to train two heads, and then combine the training of back width with 40% of the training amount of two heads, so that the muscles of both parts can be trained.
The increase of human muscles in the extreme training method is due to the constant contraction in the state of heavy weight and great resistance, and this high-intensity contraction can also increase muscle strength. If you can do 8-9 times and 3-4 groups with the maximum weight you can bear, then your muscle circumference and strength will increase. However, this is extremely dangerous. Before doing any warm-up activities, it is easy to get hurt by training with the maximum weight, so such weight training is the most taboo.
Extreme training method (golden pagoda rule) can solve this problem, such as bench press, which can lift 30% of the maximum weight at one time, do 25~30, then increase it to 50% of the maximum weight, do 20, 60% 15, and then gradually increase it until it can do 5 at 80%~85% of the maximum weight. Then gradually reduce it until it is reduced to 30% of the maximum weight, so that your chest muscles can get the maximum stimulation in the shortest time, and the maximum weight in the middle is not easy to get hurt.
Three dietary principles for thin people to grow muscles
Principle 1: You must eat breakfast. As we all know, the interval between dinner and breakfast the next morning is much longer than other meals, so breakfast every day is particularly important. Nowadays, many people, whether students or office workers, neglect breakfast because they want to sleep late, which is very undesirable. Therefore, if you want to gain weight and muscle, the first step is to eat breakfast.
Principle 2: Eat more staple food for three meals. The staple food can be rice, noodles and bread. Because these foods contain a lot of carbohydrates, and carbohydrates are always the main force to gain muscle. Only carbohydrates can supply energy, so eat more rice for three meals!
Principle 3: You can add meals appropriately. The average person's diet is three meals a day If you really want to gain muscle, try this method. Eat something between breakfast and Chinese food, and between Chinese food and dinner, such as bread and cake. Besides, if you go this way, don't eat too much for three meals.
Principle 4: Supplement after fitness training is very important. When we train with dumbbells or go to the gym, it usually lasts for more than an hour. And the body only consumes during this time, not ingesting. So when we finished training, our bodies were hungry. So it is very important to supplement at this time. The main supplements are: carbohydrates and protein. Carbohydrates can be bread and steamed bread, and protein can use milk and eggs. Of course, after a month of training, you can use nutritional supplements such as protein powder and muscle powder (suitable for thin people), and the effect is very good.
How long can thin people grow muscles?
At least two months.
It is absolutely impossible for your muscle latitude to change much in the first month. No training plan can make a novice who has just come into contact with fitness grow a few centimeters in the latitude of the first month. The most important thing in the first month is to strengthen the overall metabolic capacity, so that you can consume more energy and increase your strength. The most outstanding performance is that the appetite has obviously increased a lot, and the strength is not the same as that of a month ago, which just lays the foundation for future training. From the second month, the latitude will change obviously. As for how much can be increased, it still depends on the rationality of personal physique and training diet.
What should thin people pay attention to when practicing muscles?
1, fitness training frequency Training one part at a time, 3-4 times a week, mainly training large muscle groups, such as chest, back, abdomen and legs. Finish the action accurately and feel the muscles? Pump feeling? Try to increase the intensity of weekly training, such as increasing the number of groups, increasing the weight appropriately, and avoiding overtraining.
2, muscle recovery time to keep your best state to go to fitness, don't feel tired, ensure 8 hours of sleep every day, feel tired during the day, take a proper rest, and ensure the recovery time of training muscles for 2-3 days after training. Generally, small muscle groups are 2 days old and 3 days old.
3, aerobic training frequency People who are thin should not do too much aerobic training, and can arrange 1-2 aerobic training a week. Running is the best choice, which can enhance the heart and lung function.
4. Read more theoretical knowledge, such as how long the large and small muscle groups will be trained again, what rm means, how long each training is, and several parts. Don't bother, the importance of theoretical knowledge to fitness is equivalent to playing games to upgrade, and it will be easier to play BOSS when the level is improved.
5. It is not enough to watch the training video, because a slight deviation in the training action will lead to a decline in the training effect. Watch more teaching videos of fitness training when you are free. Many videos have a deep explanation of the actions we often do. For beginners who can't adjust their movements according to their own shortcomings, training according to standard movements is the best choice.
6. Compare them regularly. This is the best way to give yourself confidence. Especially for skinny fitness novices, if the training method is proper, they will generally make rapid progress, so they will also see obvious progress in the comparison. The more you practice, the more energetic you are. Compare yourself with others.
7. Choose the training method that suits you. Thin people should not be too anxious to gain muscle. The training method is very good and may not be suitable for you. You should choose the training method that suits you according to your physical condition. It is best to practice according to the progress of muscles. The effect is good.