How does a thin man become a big man? In the gym, there are many thin and dry men competing with iron guys like dumbbells and barbells, but in the end, many people will give up on the grounds of being born thin. In fact, a thin man can't become a big shot in a short time. You need time to hone.

How thin people become big 1 Experts point out that the principle of muscle growth can be summarized as: full training (destroying muscle fibers) → supplementing nutrition (essential raw materials for synthesizing muscles) → full rest (androgen recovery in the body) → muscle growth (excess recovery principle).

Therefore, thin people want to grow bigger, eat more every day, choose foods that are easy to absorb and foods with high protein content, and exercise their muscles properly.

Strength training should not be greedy.

In order to increase muscle mass, strength training is essential. Many thin and dry men tend to choose heavier equipment for exercise, thinking that the greater the weight, the better the training effect.

Experts point out that the heavier the body, the better. Choosing the upper-middle weight (equivalent to 50% ~ 65% of the maximum weight you can bear) is the most suitable, which can not only carry out more repetitions and groups, but also stimulate the muscles strongly enough. This kind of exercise can decompose protein in muscles to the greatest extent, and muscle fibers are destroyed, leaving room for muscle growth.

Thin people can do moderate aerobic exercise with a heart rate of 130 ~ 160 times per minute, and then assist with moderate load equipment training. The schedule can be three times a week (1 every other day), each time 1 ~ 1.5 hours. Practice 8 ~ 10 movements at a time, and do 3 ~ 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 ~ 60 seconds. Each action takes 1 ~ 2 minutes. Under normal circumstances, each group should be able to complete 8 ~ 15 times continuously. If the number of times in each group is less than 8, you can reduce the weight appropriately, and you must go all out for the last two times.

Eat more food, which is easy to absorb.

People who are thin will only add too much fat to the body if they eat and drink recklessly just to gain weight, which is even worse for the body. Liu said that the diet of emaciated people must follow the principle of reasonable multi-meals, eat more easily absorbed food and increase the intake of protein.

Protein is the raw material of muscle fiber, and carbohydrate and fat are the energy sources of training. In order to ensure full recovery and muscle growth, we should ensure that we can get about 1 g of protein per kilogram of body weight every day, but our daily intake of protein is about half of this standard. Therefore, it is best for people who are thin to eat every 2 to 3 hours. In addition, to ensure adequate intake of carbohydrates and fat.

Usually, we should eat more digestible meat, eggs and poultry rich in animal protein, and eat more bean products, red beans, lilies, vegetables, melons and fruits. Especially the diet after strength training, within two hours after strength training, the metabolism and nutrient absorption of the body reached a peak. Therefore, people who are weak must pay attention to supplementing protein and carbohydrates after training.

How do thin people get bigger? 2 1. The best way to practice abdominal muscles is sit-ups. Do it once 100-200, 20-30 is 1 group, and at least 5 groups must be done. It depends on the individual situation. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head.

2, push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation.

3. Hold your hands high, make your body droop vertically, and lift your waist and abdomen hard, so that your legs and upper body are at 90 degrees. Be careful not to shake your body and work in groups.

If there is a lot of abdominal fat, we should insist on aerobic exercise. Running is very effective, you can lose excess fat and show your muscles better.

Abdominal muscles, unlike other muscles, need constant stimulation, so every time you have to be exhausted to achieve the effect, the interval should be about one minute. We should do about six groups. Second, we should pay attention to strengthening high protein and high fat in diet. Half an hour after each exercise to 1 hour is the peak of protein intake. Pay attention to eating high-protein food.

Chest muscles press dumbbells on their backs, and birds lie on their backs (note: the weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but your body has strong adaptability. After six exercises, if you use the same weight again, your muscles will grow very slowly or even stop growing.

Dumbbells, birds lying flat, and tensioners clamping the chest are all exercises for the upper chest muscles. You should make an exercise plan, not only for chest muscles, but also for other muscles.

Abdominal muscle V type starts from both ends (once every other day, 4 groups each time, each group 10, and the number of times is increased every month).