Some people are fat and want to lose weight by doing fitness. Similarly, thin friends can stick to it, make a fitness plan that can gain weight, stick to it, and it will soon be effective. Today, Bian Xiao will introduce you to the thin fitness and weight gain plan and fitness precautions. Let's have a look.

Many thin friends may not have the standard to go to a health club. Here, I will introduce a fitness training program for thin people to gain weight at home, so that you can gain weight easily, become stronger and have a more extreme body shape. Pull-ups are also the second new professional project of all-round fighters. They built the final latissimus dorsi and strong biceps brachii, and exercised in the same way as above. Focus on stimulating the whole body muscles, forehand attack pull-ups, focusing on stimulating teres major (the whole body muscles behind armpits), upper and middle back muscles, biceps brachii, brachial muscles and forearm muscles. This action requires a lot of original energy. Why can't beginners who can't do it practice hanging bars first? In addition, it is recommended to buy two barbells. After this action, it is recommended to bend three sets of dumbbells to fully and completely stimulate the biceps brachii. The two actions are simple, convenient and reasonable, and do not exceed 40 minutes. It's solved!

Push-ups can be said to be one of the better ways to gain weight by hand. I nicknamed it the All-around Warrior Occupation, which can achieve different practical effects according to different arm distance changes and high impact changes. Now I'll talk briefly. Generally, push-ups are not padded around, and the distance between hands is slightly wider than the shoulders. When you come down, your breasts should be similar to the ground. This action is generally to excite the whole body muscles in the middle of the pectoral muscles first, then the toe of the deltoid muscle and the triceps brachii (that is, the muscles that turn over and over the biceps brachii, for newcomers who don't know). Three groups a day is enough. If a group can do it alone 12 times, add a little net weight to the body.

High-arm push-ups are also difficult for us. Generally speaking, newcomers don't need to do it. The key factor is that you don't have chest muscles. Exercise the middle of the chest muscles first. This action is done because it is a new advanced exercise program to further extreme chest. Out of step. Under-chest exercise is also a new advanced sport, which newcomers don't do. The distance between your hands is wider than your shoulders. The key is to exercise the triceps brachii and the inside of the pectoral muscle.