1. In exercise, it is appropriate for thin people to do aerobic exercise with moderate exercise (heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is moderate (50% ~ 80% of the maximum muscle strength). Work and rest schedules can be practiced three times a week (1 every other day, 1 time), ranging from 1 to 1 half an hour each time. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent. When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy. 2, to focus on, targeted: thin people after two to three months of exercise, physical strength will be significantly enhanced, energy will be more abundant than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously. 3, a reasonable diet: only the energy intake is greater than the energy consumed, people can become fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time. 4, firm confidence and perseverance: thin people can not make their bodies strong and plump in a day or two or a month. It is not good to practice "eating a fat man at a time" because of "a fever", and it is not good to lose confidence because the practice method is wrong and the effect is not obvious. Only with the confidence of victory, we are firmly prepared for hardship, and actively carry out scientific, planned and persistent exercise with high emotions can we do it. ! ! ! Correct exercise: chest: a: (lateral median, inferior sulcus, middle sulcus) 1. Bench press (barbell wide grip, dumbbell) 2. Sleeping bird (dumbbell or stretcher) 3. Arms flexion and extension (slightly wider grip) 4. Push-ups (slightly wider grip, feet and hands at the same height) 5. The heavy hammer stretcher clamps the chest 6. Sitting instrument chair clip B: (middle groove, middle and lower part of outer stirrup wing, lower edge groove) 1. Bending and stretching of parallel bars (middle grip) 2. Recumbent birds (dumbbells or stretchers) 3. Bench press (middle grip) 4. Push-ups Hands and feet are at the same height) c: (lower edge groove, middle and lower part of lateral surface) 1. Downward inclined bench press 2. The bird that leans down 3. Push-ups (medium grip, hand height lower than foot position) 4. Bench press (middle grip distance) back: a: sitting posture neck front pull-down b: sitting posture neck back pull-down c: dumb dumbbell oblique stroke d: standing upright, holding pull-ups up e: sitting posture holding pull-ups up neck front flat f: sitting posture holding pull-ups up g: push-ups h: hard shoulder pull: a: standing posture neck back pull-down c: dumbbell front horizontal lift dumbbell d: dumbbell. Dumbbell bends over the bird's arm 2: a: barbell bend; B: sitting posture, oblique arm holding and bending; C: standing dumbbell hammer bending; D: sitting dumbbells bend alternately; E: the one-arm back support of the standing stretcher is bent; F: crouching and bending; A: Stand with your arms around your chest, bend over and press your elbows; B: supine back support; C: Lie on your back and bend your arms upward; D: One-arm neck brace is bent in sitting position; E: narrow grip and push; F: Squat B: Lie on your back and lift your legs with weight C: Bend your legs and lift your legs D: Stretch your legs E: Cross-cut F: Sit and lift your heels Note: Bodybuilding is an exercise with aerobic metabolism as the main exercise, supplemented by anaerobic metabolism. Practitioners are required to master the correct breathing methods during exercise, otherwise dizziness, nausea, premature fatigue and other phenomena will easily occur. Generally speaking, exhale when exerting strength and inhale when recovering. Adequate rest: The so-called adequate rest is to give the muscles after exercise enough time to repair their muscle fibers. Generally, large muscle groups (such as chest, back and legs) should be exercised for the second time 48 hours after exercise; Small muscle groups (e.g. Brachial II, Brachial III and calf) should rest for more than 48 hours. Reasonable diet: equipment exercise is to repair muscle fibers through injury, make them thicker and increase muscle tolerance. Therefore, after training, in order to repair muscle fibers with enough protein, it is necessary to take enough protein (the average protein intake of athletes is: 1.5~2.0 g/kg body weight). Exercising abdominal muscles is the key. Modern medicine has proved that the "general's belly" formed by the loss of elasticity of male abdominal muscles is closely related to many common diseases such as hypertension, heart disease and diabetes. Therefore, middle-aged men should focus on muscle exercise, of which abdominal muscles are the most important. The easiest way to exercise abdominal muscles is to bend over. Bend your waist down, keep your legs upright, and hang your arms and head in the air. Don't force yourself to touch the ground with your hands, relax as much as possible, then naturally get up and stretch your back and leg muscles, stop for about 1 minute and repeat for 3 times. Twice a day for 2-3 months. In addition, the method of sit-ups to exercise abdominal muscles is simple and easy. In order to enhance the muscle strength of the whole body, the effect will be more significant if it is supplemented by strength equipment training. Do not exercise for more than three days. Muscles are made by exercise. The fitness instructor said that muscle is the most "grateful". As long as you can always give it a little "stimulation", it will repay you with 10 feedback. But if "fishing for three days and drying the net for two days", the effect will be greatly reduced. When doing muscle exercise, rest is necessary. After 2-3 days, if there is no stimulation of exercise, the effect of the previous exercise will gradually fade. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. However, the coach warned that the rest time should not be too long. This rest time is based on the muscle having the last athletic ability again, which usually takes 2-3 days. Chest muscle exercises the fullness and firmness of chest muscles, which is one of the signs of youthful bodybuilding. Developed pectoral muscles make men look strong and burly, while women are more plump and lined. Strength training of chest muscles can also enhance cardiopulmonary function, correct bad posture such as chest-containing, make the chest bigger and change the chest circumference narrower. The pectoral muscle mainly includes pectoralis major, pectoralis minor and intercostal muscle. This exercise can be done by hand or instrument. 1. Exercise the chest muscle strength by hand, mainly push-ups, and develop the chest muscle by using your own weight and relying on forearm push. Push-ups can be carried out on the flat ground, or with hands and feet supported or loaded. Preparation posture: bend over, with your hands shoulder-width, arms straight, ankles close together, toes firmly on the ground, slightly raise your head, look forward, hold your chest out, tuck in your abdomen, and keep your body straight. Action: The arm bends gradually from the straight position. Bend your elbows and slowly move your body down to keep it parallel to the ground. After a short pause, pectoralis major contracts, and your arms are forced to straighten at the same time, thus propping up your body and returning to the ready posture. Pay attention to keep your body straight all the time during the action. The above actions are repeated about 10 times. After a certain degree of exercise, you can use handstand push-ups, high-legged push-ups, weight-bearing push-ups (putting some heavy objects on your back), narrow or wide support (deliberately narrowing or expanding the support distance between your hands), finger support and other actions to increase the difficulty and obtain greater exercise effect. Essentials; Always keep your chest out and abdomen in, and avoid incorrect postures such as sinking shoulders, shrugging shoulders, shrinking breasts, hunching your waist or lifting your hips. Function: Mainly develop pectoralis major, and also exercise the strength of triceps brachii and deltoid muscle. 2. Dumbbell exercise (1) Flying birds practice preparation posture: supine on a short bench with shoulder width (family can use three square benches instead), legs flexed, feet separated, arms straight, hands holding dumbbells, fists facing each other. Action: At the same time, both arms slowly fall from above to the body, and try to expand the chest as much as possible. After a short pause, contract the pectoralis major and arm muscles, so that the dumbbell can be slowly lifted from both sides to the chest along the original path, and the preparation posture can be restored. Repeat the above actions for about 20 times. In addition to supine position, birds can also move in standing position and inclined plate position (the angle of inclined plate is 30-60). Key points: when lying flat, the chest should be upright and the back muscles should be tightened. When the arm descends, the pectoralis major should be used to control the descent. After descending, pectoralis major is fully extended, and the speed of lifting and recovering is slightly faster than that of descending. After the arm is vertical, the pectoralis major still keeps trying to contract. Function: Mainly develop pectoralis major and deltoid muscle.