1. Reasonably arrange the training plan: First, make an appropriate training plan, including the intensity, frequency and time of exercise. You can consult a professional fitness instructor or refer to some authoritative fitness guides.
2. Increase protein intake: protein is the foundation of muscle growth, and thin people need to consume enough protein every day to support muscle growth. It is generally recommended that the daily intake of protein accounts for 20%-30% of the total calories. You can choose high-protein foods such as chicken breast, fish, milk, eggs and tofu.
3. Ensure adequate carbohydrate intake: Carbohydrate is the main energy source of the body. For thin people, ensuring adequate carbohydrate intake is helpful to improve the training effect. You can choose foods rich in carbohydrates such as oats, rice, bread and potatoes.
4. Carry out strength training: Strength training is the key to increasing muscles. You can exercise the major muscle groups of the whole body by lifting weights, squatting, hard pulling and other actions. Conduct strength training 2-3 times a week, with 8- 12 movements each time, 3-4 movements in each group and 8- 12 movements in each group.
5. Maintain recovery and rest: Muscle growth needs enough recovery time. Thin people should ensure 7-8 hours of sleep every day, and at the same time, they can carry out appropriate stretching and massage to help muscles recover. Avoid overtraining to avoid affecting muscle growth.
6. Patience and perseverance: Muscle building is a long-term process, and thin people need to have enough patience and perseverance to keep training. In the process of exercise, we should pay attention to our physical reaction and adjust the training plan and methods in time.
In a word, thin people want to increase their muscles through fitness, so they need to arrange training plans reasonably, ensure adequate nutrition intake, carry out strength training, maintain recovery and rest, and have enough patience and perseverance. In this process, you can seek the help and guidance of professionals in order to better achieve the purpose of muscle gain.