Bodybuilding is based on strength training, and people with thin bodies are trained step by step. The number of times from less to more, the weight from light to heavy. It is advisable to train 3-4 times a week (once every other day) for 1- 1.5 hours each time, mainly to exercise the basic movements of large muscle groups. Then, the following is the method that I share with you to keep fit and gain muscle. Welcome to read and browse.

First, improve the digestion and absorption function of the stomach.

Many people are thin not because they eat less or lack nutrition, but because their gastrointestinal digestion and absorption function are not enough and they eat for nothing; And some people will not grow strong even if they make up for it. Therefore, fitness and muscle training should start with improving the stomach and intestines.

You can find a doctor to diagnose your stomach and then prescribe the right medicine. Because wasting is divided into simple wasting and secondary wasting. Simple emaciation has no definite endocrine disease, and secondary emaciation is caused by organic diseases of nervous system or endocrine system. If it is secondary emaciation, please do fitness exercise after recovery.

Usually, you can eat more things that can strengthen your stomach and help digestion, such as hawthorn slices, apple vinegar and auxiliary drugs.

Regular exercise can promote the digestion and absorption function of the stomach (here we talk about how to exercise from another angle).

Stick to a regular diet, chew slowly and eat three or four meals a day.

Don't smoke, drink moderately.

Be sure to eat hygienic and clean food to prevent diarrhea.

Second, increase proper nutrition.

Drink honey water (I drink it every day in autumn and winter), because first, honey can inhibit gastric acid secretion and promote ulcer healing, and second, it can moisturize and improve defecation.

Be sure to insist on eating breakfast.

It can't be a partial eclipse. Pay attention to increasing the types of food, carefully mix fish, meat, eggs, milk, vegetables and fruits, and eat everything to ensure adequate nutrition and ensure that the food you eat every day contains enough calories.

Choose excellent protein sources, such as eggs, milk, meat and poultry, which should account for more than half of the daily protein. The vegetable protein will be better if it is separated and extracted from soybean egg powder, because there are fewer plant fibers that hinder absorption.

Drink all kinds of nutrition porridge if you can.

It is recommended to drink more yogurt instead of milk.

One hour before exercise, be sure to eat something that provides calories; Protein and proper carbohydrates should be supplemented after exercise.

Third, insist on regular exercise.

What needs to be understood is that we gain muscle, not weight, so both weight-bearing and aerobic exercise are needed, but aerobic exercise should not be too much, mainly weight-bearing exercise.

Exercise regularly 3-4 times a week for about 60-90 minutes each time, depending on your physical strength.

You can train two muscle groups at a time, each muscle group does 4-5 movements, each movement does 4-5 groups, each group does 8- 10, and the weight is medium, but the maximum weight can be 1-2 groups.

Fourth, live a regular life.

Ensure that you have enough sleep time, and it is best to fall asleep between 23: 00 pm and 5: 00 the next day.

Try to have your own spare time, don't let work occupy all your waking hours, and don't bring work into your life.

Fifth, try to make your mood happier.

Whether the stomach is healthy or not has a lot to do with mental factors. Excessive mental stimulation, such as long-term tension, fear, sadness, depression, etc., will cause dysfunction of cerebral cortex, promote dysfunction of vagus nerve, lead to spasmodic contraction of gastric wall blood vessels, and then induce gastritis and gastric ulcer.

Usually be cheerful, cheerful and strong-willed.

When you encounter negative emotions, try to solve them by talking, exercising, reading and entertaining, so as to extricate yourself from the predicament.

Build up confidence that you can keep fit and do it persistently.

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