Many thin bodybuilders want to grow more muscles in the shortest time when they start exercising, but when doing bodybuilding, thin people must first find out what kind of thinness they belong to. Because wasting is divided into simple wasting and secondary wasting. Simple emaciation has no definite endocrine disease, and secondary emaciation is caused by organic diseases of nervous system or endocrine system. If it is secondary emaciation, you must do bodybuilding after recovery. If it is simple weight loss, we should pay attention to the following problems when doing bodybuilding: reasonable arrangement of exercise is one of the important links of scientific exercise. Practice has proved that it is suitable for thin people to do moderate 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 time can be practiced three times a week (1 every other day), each time 1 ~ 1 half an hour. Practice 8 ~ 10 movements at a time, and do 3 ~ 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 ~ 60 seconds. Each action takes 1 ~ 2 minutes. In general, each group should be able to complete 8 ~ 15 times continuously. Thin people with good foundation had better take part in bodybuilding training classes in the primary stage (2 ~ 3 months) in order to master sports skills correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body, and lay a good foundation for future exercise. Focused and targeted training for thin people, after 2 ~ 3 months of exercise, physical strength will be significantly enhanced and energy will be more abundant than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, muscles in the same position can be exercised with different movements and different instruments. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. If you persist in this way for another six months to one year, your body shape will change obviously. When exercising bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. A reasonable diet can only make people fat if the energy intake is greater than the energy intake. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious, conducive to digestion and absorption, plus appropriate bodybuilding exercise, you can become strong in a short time. It is not a day or two, or a month or two, to make a thin body stronger. The practice of "eating a fat man in one bite" is not good, and we should not lose confidence because the exercise method is wrong and the effect is not obvious. Only by strengthening the confidence of victory, preparing for hardship, and carrying out scientific, planned and persistent exercise with high emotions can we achieve final success.