Question 1: How do thin people exercise? Fitness equipment is too heavy at first. It will hurt the muscles, and at the same time it will not achieve the purpose of exercising the muscles, which is completely counterproductive. Secondly, beginners can't master dumbbells well, which will cause problems such as unbalanced muscle development, small muscle groups developing but large muscle groups developing slowly. Before starting fitness, it should be more clear that fitness exercises should not be bravado, foolhardy, and combine work and rest. Reasonable exercise can increase learning ability. It is recommended to do barbell exercises. There are several basic movements that can help to exercise large muscle groups, enrich blood vessels and nourish muscles, so as to grow. One group a day, exercise 3-4 groups at a time, each group 12- 15 times, and there is a rest period between each group, starting from a light amount and gradually increasing the weight. Generally speaking, do what you can. Upright lift, upright back lift, upright arm flexion, rowing with knees bent, bench press (moderate, not too heavy, preferably protected by a coach or student when practicing weight), squat (moderate, not too heavy, preferably protected by a coach or student when practicing weight), sit-ups and pull-ups (adjusted at will). Jogging 1 km after finishing to relax muscles. Eat in an hour at the earliest. Stick to it in the first three months and your muscles will develop rapidly. I used to be too thin to hold my clothes, but after working for a year, my muscles developed rapidly and I became confident.

Question 2: How to make thin people fat in the gym? If you are a boy and want to gain weight, you can refer to the diet of bodybuilders. Eat a certain amount of meat every day, even if you don't want to eat it, you should swallow it as medicine. You should ensure a certain amount of exercise every day, because the best way to gain weight is to exercise your muscles first, and then gradually gain weight. You'd better choose equipment to exercise, so that you won't get hurt easily, and you won't practice your muscles in a mess because of irregular movements. If it is a girl, it will be easy. You can start with aerobic exercise. You don't need to eat too much meat, but you still need to fix the amount of exercise every day and exercise with equipment. Because girls are fatter than boys, you must control the ratio of fat to muscle. To bluff, eat regularly, go to bed early and get up early. If conditions permit, it is best to sleep before 10 at night (good for the skin). Finally, I wish you success in gaining weight!

Question 3: How long will it take to see the effect of the slimming, fitness and fattening plan? For running, the best time is 9- 1 1: 00 in the morning and 4-6: 00 in the afternoon. The length of time depends on your current physical condition. 1 to 2 hours is appropriate. In the afternoon, it is better to exercise before 10 pm.

Question 4: Seek a fitness plan for thin people! Sure, I have to go to the gym. Fitness means being strong, thin and fat. This plan really depends on the situation. Get used to it first, and you'll get tired of backache. After entering the state, you usually train every other day, that is, having a good night's sleep and taking a day off is conducive to excessive muscle recovery. Choose your own way, you can guarantee four groups of strength, each group is 8- 12, and no strength is just the best. When you see the results, go every day, or even exercise only a part every day.

Question 5: How can thin people exercise their muscles reasonably? Come to three groups of push-ups after six o'clock in the afternoon, with 20 in each group and 2 minutes in the middle. If you think it is not enough, you can increase the quantity appropriately. This is used to practice chest muscles. Just sit-ups to exercise abdominal muscles. Don't practice every day, practice every other day.

Question 6: How do thin people gain weight in fitness 100? It is as difficult for thin people to gain weight as for fat people to lose weight. I have been a fitness instructor for 8 years and have helped some friends gain weight successfully (we are stronger). The method is simple, just stick to it.

At first, I did more aerobic exercises such as climbing, running and swimming. Using these exercises can not only improve your heart and lung function, but also improve your digestive function and increase your appetite. When you eat more than before, reduce your aerobic exercise intensity appropriately, so that after a period of time, your body will change.

Question 7: What can thin people do when they go to the gym? I won't. Ha ha. Everyone only cares about practicing by themselves.

Warm up for 10 minutes before doing the following exercises, and then you can run.

The number of each group is 8 to 12. When the weight is adjusted to 8 to 12, each group will consume once, and the rest will not exceed 1 minute.

The Quaker's name for Sunday

Chest: barbell bench press 6 groups

There are three groups of upper and lower inclined table presses.

Dumbbell flying bird 4 zu

Biceps biceps brachii: 6 groups of dumbbells bent with one arm.

Barbell bending 6 groups

abdominal muscle

the next day

Legs: Squat 6 groups.

Prone leg flexion 4 groups

Heel lift 6 groups

Triceps brachii: 4 groups of dumbbell flexion and extension.

Narrow distance push-ups 4 groups

Dumbbell neck and back arm flexion and extension 4 groups

abdominal muscle

the third day

Return: 6 groups of wide pull-ups (try to do more than 10)

Barbell bend over and row 4 groups

Sitting posture, neck pull-down (on gym equipment) 4 groups

Shoulder: 4 groups are recommended.

Qianpingju 4 zu

Side lift 4 group

Dumbbell shrug 4 group

abdominal muscle

Rest on the fourth day

Practice abdominal muscles after other actions.

Abdominal muscles: 4 groups at each end.

Supine leg lifting group 4

Abdominal roll 4 group

Support the plate for a minute.

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Practice abdominal muscles more than five times a week.

Is to practice the cycle of three days off.

Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder (suitable for obesity) or gain muscle.

Question 8: How can a very thin person keep fit and gain weight quickly in one month? To gain weight healthily, the human body must meet two conditions. First of all, you must consume an extra 500 kilocalories a day. When the human body consumes more calories than it does, there will be extra calories for the growth of muscle and adipose tissue. Secondly, the distribution of calorie intake must be scientific. About 50%~60% of calories consumed by human body should come from carbohydrates, about 20% from protein and the rest from fat. Only in this way can we increase our "weight"-feel strong, not "fat"-feel puffy and improve our physical condition.

Eating and drinking is unscientific.

Many people think that if you want to gain weight, you need to eat and drink without fear. Therefore, they constantly eat snacks and foods with high fat and high protein. After a long time, their weight naturally goes up, but they feel puffy. Therefore, unscrupulous eating and drinking is not a scientific way to gain weight, but only to gain weight.

In fact, weight is like a bank deposit. When you can't eat more calories than you need, you can't keep your weight naturally. Of course, there are many reasons for not being fat. Physiological factors include: diseases, gastrointestinal function, drugs, psychological factors, such as anxiety, tension, depression, and bad eating and living habits. Therefore, if you want to gain weight, you must prescribe the right medicine according to the reasons why you are not fat.

Don't be afraid of exercise when you gain weight.

Many thin people are worried about exercise to lose weight, so they are cautious about exercise and are afraid of losing their hard-won weight. But experts believe that for those thin people who sit in the office for a long time, they should take some time out for exercise every day, which will not only help to increase their appetite, but also make their muscles strong and fit. The muscles of the human body are "used in and discarded". If you don't exercise for a long time, muscle fibers will contract and weaken, and people will look thin.

In terms of exercise mode, jogging is a good choice, because the number of gastrointestinal peristalsis increases obviously when people jog, which can consume human energy and make people have a big appetite when eating. Generally speaking, a large amount of exercise, short-term exercise and rapid explosive exercise can all have the effect of gaining weight, which is also the most taboo for people who lose weight.

Question 9: Is slimming effective? Yes, fitness muscles will grow. When you stop exercising, your muscles will gradually turn into fat, and you will bid farewell to the skinny life. I suggest you buy a dumbbell yourself and don't go to the gym to spend a lot of money. The coach just teaches you fitness movements and sells nutrients to earn your money. (Fitness movements can be searched online. Personally, I suggest that Tudou search: * * Teach you dumbbell fitness 1 ~ 65438+. Personally recommend cheap nutrients: glucose, amino acids, boiled eggs, milk, soy milk) Thin camels are bigger than horses. Even if you are the thinnest in the whole gym, no one is stronger than you on the street with bare arms. Unless he is also engaged in fitness, the one who plays basketball every day is at most rough. Compared with our health, he is fat. Do you want to be a gladiator? Girls nowadays don't like muscular people. A small muscular man with a good figure like Edison Chen. Stick to the secret of fitness. When you are too tired to give up every day, touch your muscles, and you will find that they are bigger and stronger than before, so you will be addicted to muscles. Pick up the dumbbell and start practicing. In the future, when you go shopping with bare arms, or when you are with your girlfriend XXX ... show off more, ha! )

Question 10: How do thin people gain 5 points by exercising? Go to the gym right away.

Then buy some muscle gain powder or protein powder to eat.

The fat man thinks, really wants to be fat, and if he is really fat, he can't get down! Ha ha.

Then I have to buy eggs, three egg whites a day. It doesn't matter whether you want to practice six proteins or not.