Buddies are born with fast metabolism and are often called "skinny". Of course, thin people can practice.
However, the premise is that you have money, leisure and perseverance. Being rich means buying some nutrients. If you want to pursue short-term results, you can take some protein powder, but you should take it within 30 minutes after practice. Long-term use has some side effects, but taking it for three months is absolutely no problem. Eat more protein, fish, eggs and beef. For your lean physique, eat a banana or a snickers bar before strength training, and replenish protein and carbohydrates in time after training. Drink a bag of milk before going to bed at night to avoid excessive drinking at night.
Leisure means that you can't be tired often, physically and mentally exhausted, and it is difficult to grow muscles without a good rest. The so-called three-point practice, three-point eating and four-point sleeping all talk about the importance of rest. As long as you do a little aerobic exercise, you can have a piece of sugar in your mouth when you do it, so you won't lose too much energy. Finally, we must have perseverance. As thin as you are, you won't have much strength at first, so don't worry about the weight. You'd better be light than fake, and your movements should be standard. Protein and carbohydrates should be supplemented in time. Thin physique, this is the effect of Bruce Lee, with high definition! Come on, man, I wish you success! First of all, if you want to practice your chest muscles, you need a dumbbell that can adjust your weight (warm up for ten minutes, run leg press, do some push-ups, and then
Flat dumbbell bench press 4X 12 bust.
Inclined dumbbell bench press 4X 12 upper chest
The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.
The parallel bars bend and stretch 3X8 under the chest (reducing nipple fat and refining into square chest muscles must be done with the chest).
As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.
Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)
Take a day off (still doing abdominal muscle tear)
Practice back+double-headed pull-ups (no one can help you hold them). Six groups of 4~ 10 depend on individual situation.
One-arm dumbbell rowing (watching videos online, I can't explain clearly ~) Take a break between the six groups, not too long, one minute at most.
You must know how to do this action of practicing two heads.
The next day, shoulder exercises+leg exercises+dumbbell side lifts+dumbbell front lifts (in the super group, one action is finished and then another action is done without rest) 4x20.
Dumbbell rotary lifting 4X20
Walk 4X20 with dumbbells in hand (the action is very simple, available online).
One-handed dumbbell and one-legged heel 4X 15.
Abdominal ripper
You can check the abdominal ripper online, there are videos, remember, any method must be adhered to to to be effective!