In daily life, you can do the following "stomach-strengthening exercises" at your convenience:
On an empty stomach, lie on your back and straighten your legs naturally. After taking a deep breath, bend your knees upward, hold your legs with your hands and keep your thighs as close to your abdomen as possible. After a few seconds, relax your legs and let them return to their original state. Do it five times.
What is needed to gain weight is the weight of muscles. Weight gain after muscle gain, in addition to achieving the purpose of weight gain itself, muscle gain also has the following benefits:
1, improve basal metabolic rate, help burn excess fat, and prevent cardiovascular diseases caused by a large increase in fat during weight gain.
2. Enhance muscle strength and endurance, and reduce fatigue in daily life and work.
3. When the muscles around the chest and abdomen increase, it can support the spine and reduce the occurrence of backache.
Increasing muscle mass is the weight gain that is in line with physical and mental health.
Reasonable arrangement of exercise
The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise is suitable for thin people to do aerobic exercise (the heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is medium load (50% ~ 80% of the maximum muscle strength). Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement.
The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Each group should be able to complete 8 to 15 times in a row. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.
Refer to the above contents: Baidu Encyclopedia-fattening, Baidu Encyclopedia-fattening methods