First of all, you should know that fitness is a key to open two doors, one is to make thin and strong, and the other is to make fat normal (only the way of exercise and nutrition intake are different). How can you become strong when you are so thin? This mainly depends on weight-bearing training, or "anaerobic training" (short-term intense stimulation, muscles have no time to use oxygen). Simply put: make some dumbbells, barbells and other heavy equipment to fully stimulate and grow muscles. Doing less aerobic exercise, such as running, dancing and swimming, are all slimming, but doing it occasionally is helpful for physical strength and internal health.

Choose a fitness place: ask around if there is a gym and get a fitness card. Because in the initial stage, the fitness atmosphere is very important. If a person has no atmosphere at home, he can't persist in many times (when you feel that fitness has become a habit and you feel uncomfortable, you can choose to practice at home). In addition, the facilities in the gym are relatively complete, which can meet all kinds of fitness needs. Gyms generally have air conditioning and bathrooms, so it is more convenient to exercise.

If you really can't find a gym, buy some dumbbells, barbells and other fitness equipment and exercise at home.

It is best to wear some short fitness clothes and shorts when exercising, because all aspects need exercise, and long ones will hinder exercise. (Plus: Gyms generally have mirrors, so you can observe your muscle growth at any time. )

With all kinds of fitness equipment, you also need to know that muscles and proper fat need some resources to react and assemble (this is also a complete civilization, as the law of everything says: everything can be a resource for assembling other things, for short: spelling the source). Protein (the main resource, it is more convenient to buy protein powder and eat it after fitness. If not, you can eat beef and eggs), calories (protein is the source of energy for muscles, and also the source of appropriate fat, mainly including rice, pasta, bread, some chips, ice cream, peanuts, bananas and other carbohydrates), sleep (ensure 6-8 hours of sleep every day, and try to sleep as much as possible, because muscles grow when sleeping). Thin people should pay attention to: eat more rice than usual, from one bowl in the past to two bowls now (at least two bowls for lunch and two bowls for dinner), and add some heart at night. Bananas have a lot of calories and are suitable as snacks. If you eat protein powder, you'd better eat honey at night to protect your kidneys (protein powder is digested by your kidneys). Drink plenty of water, because most of the human body is made of water, and new muscles can lock water.

With fitness equipment, food and sleep, the rest is the problem of fitness methods. Everything is composed of three kinds of resources (spell source elements), namely, shape source (shape and shape), energy (energy) and potential source (position). Everything is made up of different energy through different forms and different positions. In fitness, energy is: the gravity of equipment or human body and the biological energy of human body. The source of form is: our own body and various postures, and the source of position is: the position of various actions. So: As long as we hold the fitness equipment/our bodies in different positions and use different postures (it's as simple as that), we can exercise all the muscles. What is the best posture and position? You can try one by one, as long as you can make a muscle most nervous, it is the best posture and position. Posture+position = fitness action (posture and position are different, so are the muscles to be exercised). It should be noted that the standard movements mentioned by the coach are generally actions that pass the test of time, reduce the harm to the body and stimulate a certain muscle to the greatest extent. You can watch videos or watch others do these actions. The most common thing is to straighten your back and exercise your back muscles, which can protect your lumbar spine. When doing exercise, don't be confused and consume energy. Keep your wrist straight when lifting dumbbells and barbells (unless you deliberately exercise the muscles in the wrist and the front of your hand).

In addition to equipment, our own gravity can also be used as energy for fitness. For example, sit-ups, push-ups and squats are commonly used and effective.

Knowing the fitness action, we should also know that a key to gain muscle is to break through the limit and produce a new state of balance. Otherwise, muscles won't grow, because the body will think that your strength and muscles are enough to cope with those sports, and you don't need to add any more. Moreover, our body has a mechanism, that is, if we are in a certain state for a long time (for example, thin), even if you change a little occasionally or in a short time, we will rebound as long as we stop.

This is the inevitable movement from the storage difference to the storage level mentioned by the complete natural civilization. Anything can store other things, referred to as empty storage. For example, xx in xx is an empty storage. So, everything is just a different storage space. The state of stable storage and empty balance is called storage level for short. A state different from the standard of storage-air balance, an unstable state, referred to as storage difference. Balance between difference and balance (from imbalance to balance) is the essence of all actions. For example, the air balance standard is the average density. When the sun heats the land and makes the air density above it sparse, the high-density air over the ocean will naturally move to the land, resulting in "wind".

Therefore, in order to get another state of balance, we must first break the original state of balance, break through the normal stress range of the body, break through the limit, and feel very tired and exhausted, so as to achieve the effect of fitness. And it will take a long time to happen, so that the body will have a new balance standard (even if it becomes thinner for a short time, it will rebound to this new balance standard).

Knowing the key to fitness movements and muscle training, you need to know the fitness time and muscles need to rest, so reasonable time arrangement is also very important.

We usually do 3 ~ 4 groups of each movement, 8 ~ 10 times in each group. Interval time 10 ~ 30 seconds

It is enough to exercise for 30 minutes to 1 hour every day, but the intensity is higher.

If you have less time, you can exercise every other day or two.

If you have enough time, you can exercise every day, but the muscles you exercise are different, so the muscles you exercised yesterday can still have a rest. Generally speaking, exercise chest muscles+back muscles+hand muscles on the first day, thighs+calves+abdominal muscles on the second day, and so on.