Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is needed for muscle building. You can eat more of these foods for three meals; You can take the method of eating less and eating more meals, and you can't eat too much per meal. The interval between exercise and diet should be 30 minutes to 1 hour, and the absorption after 30 minutes of exercise is better than usual. You can also add some fruit between meals. If it is inconvenient to eat at ordinary times, you can have some protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first).

In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12RM, and each group can make about 8 to 12 dumbbells. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes. Warm up for 10 minutes before doing the following exercises, and then you can run.

Chest: dumbbell bench press 4 groups

Dumbbell flying bird 4 zu

4 groups of push-ups (20 to 30)

Biceps biceps brachii: 6 groups of dumbbells bent with one arm.

Wanju 6 zu

Legs: Squat 6 groups.

Jianbuqu 4 zu

Heel lift 6 groups

Triceps brachii: 4 groups of dumbbell flexion and extension.

Narrow distance push-ups 4 groups

Dumbbell neck and back arm flexion and extension 4 groups

Back: 4 groups of wide and narrow pull-ups (try to do more than 10).

Dumbbell rowing 4 zu

Shoulder: 4 groups are recommended.

Qianpingju 4 zu

Side lift 4 group

Abdominal muscles: supine leg lifting group 4.

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii for one day, legs and triceps brachii for the second day, back and shoulders for the third day, and rest for the fourth day. Practice for four days in a cycle.