Remind me according to your characteristics: 1. The basic principle of skinny exercise is to consume less and store more. 2. Thin people are suitable for heavy weight and low frequency exercise. That is, each group of actions can be done 7- 10 times. More than 12 times, with weight loss effect. Therefore, when choosing dumbbells and barbells, you should just reach this number. 3. Usually don't do consumptive exercise other than equipment. Such as swimming and running. 4. Each training class should be controlled at around 1 hour. 5. Practice chest, shoulders and elbows every Monday. Practice your back, elbows and legs every Tuesday. Rest on Wednesday. Thursday is the same as Monday and Friday is the same as Tuesday. It is closed on Saturday and Sunday. In short, practice four days a week at most and rest for at least three days. Rest is a long fat time, and muscles and fat grow simultaneously. The common movements are as follows: chest exercises: bench press (flat lifting exercise in the middle of the chest, oblique exercise in the upper part of the chest and oblique exercise in the lower part of the chest), supine flying birds (shaping). Practice latissimus dorsi: pull down straight in front of or behind the neck, press up behind the neck of the horizontal bar (the above two actions: wide grip to practice the upper part of the back, narrow grip to practice the lower part of the back), bend over or sit in a row (practice the thickness of the back). Biceps training: dumbbell bending and small barbell bending. Brachial triceps training: the barbell is pressed down with a narrow grip, the straight bar is pressed down on the chest, the bell is pushed behind the neck with both hands, and the bell is pushed on the head side of one arm to practice abdominal muscles: sit-ups (training the upper abdomen), horizontal bar hanging knees (training the lower abdomen), thigh training: weight-bearing squat training the calf: the extension of the weight-bearing ankle joint is limited, so I won't go into details. If you don't know the technical terms, you can ask them. Choose 1-2 movements for each part, and do 2-3 groups for each movement, with a rest between each group 1.2-2 minutes. 6. Drink less water during exercise. Thin people have a bad stomach. During exercise, blood is concentrated on the muscles. Drink plenty of water at this time to stimulate the stomach. Seven. Don't choose your diet. Eat more eggs, beef, milk, fish and bean products. It is best to supplement it within one hour after fitness. If we can persist, one month is 1-2 golden dragon and one year is 15-20 golden dragon, which is impossible! Come on! .