However, the premise is that you have money, leisure and perseverance. Being rich means buying some nutrients. If you want to pursue short-term results, you can take some protein powder, but you should take it within 30 minutes after practice. Long-term use has some side effects, but taking it for three months is absolutely no problem. Eat more protein, fish, eggs and beef. For your lean physique, eat a banana or a snickers bar before strength training, and replenish protein and carbohydrates in time after training. Drink a bag of milk before going to bed at night to avoid excessive drinking at night.

Leisure means that you can't be tired often, physically and mentally exhausted, and it is difficult to grow muscles without a good rest. The so-called three-point practice, three-point eating and four-point sleeping all talk about the importance of rest. As long as you do a little aerobic exercise, you can have a piece of sugar in your mouth when you do it, so you won't lose too much energy. Finally, we must have perseverance. As thin as you are, you won't have much strength at first, so don't worry about the weight. You'd better be light than fake, and your movements should be standard. Protein and carbohydrates should be supplemented in time. Thin physique, this is the effect of Bruce Lee, with high definition!

Specific method

If you can't go to the gym, it doesn't matter, just need a dumbbell with adjustable weight ~

First of all, if you want to practice chest muscles, you need a dumbbell with adjustable weight.

Warm up for ten minutes, run, leg press do some push-ups, and then.

Flat dumbbell bench press 4X 12 bust.

Inclined dumbbell bench press 4X 12 upper chest

The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.

The parallel bars arm flexes and stretches 3X8 under the chest (it must be done with the chest).

As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.

Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)

Take a day off (still doing abdominal muscle tear)

Practice back+double-headed pull-ups (no one can help you hold them). Six groups of 4~ 10 depend on individual situation.

One-arm dumbbell rowing (watching videos online, I can't explain clearly ~) Take a break between the six groups, not too long, one minute at most.

You must know how to do this action of practicing two heads.

The next day, shoulder exercises+leg exercises+dumbbell side lifts+dumbbell front lifts (in the super group, one action is finished and then another action is done without rest) 4x20.

Dumbbell rotary lifting 4X20

Walk 4X20 with dumbbells in hand (the action is very simple, available online).

One-handed dumbbell and one-legged heel 4X 15.

Abdominal ripper

Personally, I suggest practicing three days a week. As long as you insist on being an abdominal ripper every day, and then fully exercise on the day of exercise, you can get immediate results.

Especially the abdominal muscles, so many people practice in the gym, few of them are lying there, pushing their breasts, and as a result, their breasts are not small and their stomachs are quite big.

Insist on abdominal muscle tear. The belly is three months old and six abdominal muscles are six at six months old.

Dude, your question is simple. I'll give you two suggestions. First, practice chest and back together twice a week. It is said that big muscle groups can't practice together. It's summer now, and winter training needs a lot of training. The so-called winter training is a good time to grow muscles. Practicing chest and back together can make the chest muscles feel torn ~ practice chest first and then back ~

Another point is the rest between groups. I suggest you change it to 40 seconds. If you want to flush your chest muscles in a short time, it's very unusual.

The so-called extraordinary people do extraordinary things, achieve extraordinary work, gain weight and shorten rest time.

Others, such as nutritional rest, you should pay attention to yourself, supplement protein, and keep it up ~