1, fitness training: training 2-3 parts at a time, training every other day, 3-4 times a week, mainly training large muscle groups, such as chest, back, abdomen and legs. Complete the action accurately and feel the "pumping feeling" of the muscles. Try to increase the intensity of training every week, such as increasing the number of groups and increasing the weight appropriately to avoid overtraining.

2, muscle recovery: keep your best state to fitness, don't feel tired, ensure 8 hours of sleep every day, feel tired and rest properly during the day, and ensure the recovery time of training muscles for 2-3 days after training. Generally, small muscles last for 2 days and 3 days.

3, aerobic training: people with thin bodies should not do too much aerobic training, 1-2 aerobic training can be arranged for a week, running is the best choice, can enhance cardiopulmonary function.

4. Nutrition guidance: It is very important to arrange recipes and accurate nutritional supplements. Eat snacks 5-7 times a day every 2.5-3 hours. Protein, carbohydrates, minerals, vitamins, amino acids, etc. Are indispensable, mainly protein and carbohydrates, diet is generally not picky about food. After 2 months of fitness, you can consider eating muscle powder. Muscle-building powder contains all the nutrients of body muscle growth, and at the same time, it is high in carbohydrate, which is helpful for thin people to gain muscle and weight.

5, lifestyle: life should be regular, optimistic, learn to release pressure, the so-called "heart wide and body fat" is reasonable.