Cai Fuqiang, coach of Beijing Shentong Fitness Center, pointed out that it is best for thin people to enter the bodybuilding training class 2-3 months before exercise, and master the essentials correctly and systematically under the guidance of experts. Whether the purpose is to change body shape or enhance physical fitness, we should first train muscle strength and endurance, gradually improve the adaptability of the body, and lay the foundation for future exercise. Coach Cai suggested that thin people should choose equipment for fitness, such as dumbbells, barbells, tensioners, combined fitness equipment and so on. The amount of exercise should be well controlled, the amount of exercise is too small, the muscle stimulation is not enough, and the exercise effect can not be achieved; Excessive exercise will make the energy consumption more than compensation, and it is impossible to become full. Generally, start with a small amount of exercise and then gradually increase the amount of exercise. It is best to take less part in long-distance running, football, basketball and other projects that consume more energy, which will make people thinner and thinner. Training thin people with large muscle groups should focus on training large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris. Different movements and different instruments can be used for exercise. Generally speaking, action exercises should be changed once every two months. Stick to it for half a year to one year, and your body shape will change obviously. Perseverance is very important. When you start exercising, you won't gain weight immediately, and sometimes you may lose weight. Experts say that this is because the body's fat and water are consumed during exercise. Insist on exercise, the function of various organs will gradually improve, muscles will become strong and stout, and weight will also increase. Diet must keep up with thin people's fitness, and diet must keep up. Cheng Dantong, the coach of Qiu Tong Fitness Consultant Co., Ltd, told reporters that bodybuilders must have a reasonable and diverse diet. Besides eating more meat, eggs and milk, we should also eat more bean products, red beans, lilies, vegetables and melons. In addition, maintaining emotional stability and adequate sleep is also very important for absorbing nutrition, reducing energy consumption and improving exercise effect. Cheng Dantong said that in general, men pay more attention to long muscles and can eat more high-protein and high-calorie foods in their diets; Women can keep a balanced diet.

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