Train 2-3 parts at a time, 3-4 times a week every other day, mainly training large muscle groups, such as chest, back, abdomen and legs. Complete the action accurately and feel the "pumping feeling" of the muscles. Try to increase the intensity of weekly training, such as increasing the number of groups, increasing the weight appropriately, and avoiding overtraining.

2. Muscle recovery:

Keep yourself in the best condition to keep fit, don't feel tired, ensure 8 hours of sleep every day, take a proper rest when you feel tired during the day, and ensure the recovery time of training muscles for 2-3 days after training. Usually 2 days for small muscles and 3 days for muscles.

3. Aerobic training:

Thin people should not do too much aerobic training. They can arrange 1-2 aerobic trainings a week. Running is the best choice, which can enhance the heart and lung function.

4, nutrition guidance:

It is very important to arrange recipes and supplement nutrition accurately. Eat snacks 5-7 times a day every 2.5-3 hours. Protein, carbohydrates, minerals, vitamins, amino acids, etc. Are indispensable, mainly protein and carbohydrates, diet is generally not picky about food. After 2 months of fitness, you can consider eating muscle powder. Muscle-building powder contains all the nutrients of body muscle growth, and at the same time, it is high in carbohydrate, which is helpful for thin people to gain muscle and weight.

5. Lifestyle:

Life should be regular, optimistic and learn to release pressure. The so-called "broad-minded and fat" is reasonable.