For people who are particularly thin, how to keep fit and have well-proportioned muscles is the dream of most men. But thin people are different from ordinary people when exercising, so they need to pay attention to some matters. Let's take a look at how people who are particularly thin exercise.

How do people with extremely thin bodies keep fit 1 1, nutrition and diet?

Generally speaking, people who are naturally thin have small bones and weak internal organs, which leads to poor diet and loss of appetite. It is nothing new to lose weight or practice thinner when you don't have enough food and nutrition.

So the first thing that must be paid special attention to must be diet and nutrition. Eat less and more meals at first, and then gradually increase your appetite. Many thin people want to eat when they grow muscles, but they really can't eat after eating.

However, please remember that it takes a little time to make yourself edible, and you must not rush it, otherwise you will lose more than you gain by eating gastrointestinal diseases. If you really can't eat before meals, muscle-building powder is also a good choice (of course, if you are not lactose uncomfortable).

As far as nutrition distribution is concerned, as long as it is not a high-fat diet, even if it is to gain muscle and weight, we should try to avoid oily and high-fat foods. The diet is mainly high in carbohydrates and protein, which is suitable for fat.

As for whether to eat carbohydrate food at night, it should be decided according to personal circumstances. Many people encounter difficulties in gaining muscle and weight, and after fine-tuning, they eat carbohydrate food at night, which has a remarkable effect and no obvious increase in body fat.

An all-powerful book is not always inevitable, let alone a complex human body. When encountering difficulties, it is best to seek professional advice from experienced people or professional coaches around you.

2. Training plan

Fitness movements and training plans are like stars in the sky. What suits you? What is suitable for thin people to eat?

Let's not talk about complicated training plans here. Let's talk about the key points first, which should be the key point among the key points.

First of all, don't waste too much time in the gym. For a thin man, 45 minutes is enough.

Because thin people don't have much energy reserves, they are prone to negative fever after training for too long, and the crisis will increase with your slimming, but please remember that these 45 minutes are elite and prime time. Please work hard and let the phone leave you for a while!

3. Main points of training content

The rest time between groups is strictly controlled at 1 minute.

Training movements should be less than 6 or even smaller.

There are 4 formal groups for each action.

Heavy weight training, 8- 12RM per group.

Training movements should be based on multi-joint compound movements, such as squat, bench press and hard pull.

Leave the gym as soon as possible after finishing, and immediately replenish the nutrition you need, because muscles don't grow in the gym, but are replenished and rested outside the gym.

How do people who are particularly thin keep fit? 2. Proper aerobic exercise.

Aerobic exercise lasting more than 30 minutes will consume a lot of fat, while people with thin bodies have lower fat content. Therefore, thin people are not suitable for long-term aerobic exercise. It is recommended that thin people exercise and arrange aerobic exercise twice a week.

Conventional strength training

Strength training is also called anaerobic exercise. Thin people need to use heavy equipment for resistance training and muscle exercise. The equipment can be dumbbells, barbells and various strength equipment in the gym. This benefit is beneficial to increase muscle volume and reduce body fat consumption. It is recommended that thin people arrange strength training four times a week, and each time it is controlled within 40 minutes.

Adequate nutritional intake

There has always been a saying in the fitness circle that three points depend on practice and seven points depend on eating. Adequate nutrient intake is of great help to muscle synthesis. Generally speaking, bodybuilders should supplement enough protein during exercise. And thin people need to supplement a lot of carbohydrates in addition to adequate high-quality protein during exercise. It is recommended that thin people arrange 4-5 meals a day during exercise, and it is appropriate to be full at 8 points each time.

How do people who are particularly thin keep fit? 3. Arrange exercise reasonably.

The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise is suitable for thin people to do aerobic exercise (the heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is medium load (50% ~ 80% of the maximum muscle strength).

Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. 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.

Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should protect them. In order to encourage each other, help each other and protect each other, it is best to exercise together.

Lay the foundation

In the initial training stage (2-3 months), it is best for the emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.

It is necessary to be focused and targeted.

After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic 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.

Practice less other events.

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.

Reasonable diet

Only when you consume more energy than you consume can you get 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.

Firm confidence and perseverance.

Thin people can't make their bodies strong and plump in one day, two days and a month. It is impossible to "eat a fat man at a time" because of "a fever", and it is impossible to lose confidence because of the wrong exercise method and poor effect. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we achieve final success.