First of all, chicken breast is malnourished, and ribs can be seen under the breast. Can't fill it first (the chest muscles can't even cover the ribs, and the deltoid muscles can't see the shoulder joints clearly. Even the simplest training, a mistake and a slight strain on others may cause irreparable harm to you.
You are too thin, so you should eat as hard as you can, regardless of obesity-related issues. Even to some extent, if it is difficult to eat a lot at once, you can add more meals. Any normal person can easily switch between two meals a day and five meals a day (morning meal, afternoon meal and bedtime meal), depending on whether you are afraid of trouble.
Eating too much at breakfast, mainly high-protein food such as coarse rice, 50g oatmeal that can't be eaten, washing the leftover steamed bread and bread with a bag of milk, and finally swallowing 2 eggs raw and calcium tablets at a time.
10 plus a meal, 1, 2 fruits and a bag of milk (if you are at school, you can eat this after the second class).
Lunch should be enough to ensure at least three ounces of lean meat and a proper amount of vegetables, mainly leafy vegetables. Soup can be used to stimulate appetite. Although it is not taboo, fried food may not be digested if you eat too much.
Dinner should be 7 minutes full of staple food, and the rest can be supplemented by fruits and vegetables. Pigeons and black chicken chops can be added to Radix Angelicae Sinensis, Radix Astragali, Radix Codonopsis and Fructus Lycii (twice a week is enough, and rich people can add 3 pieces of velvet antler 1 piece/ginseng over kloc-0/0). If you live by the sea, you can also cook sea cucumber with chicken rack lean meat after stewing soup on weekends (the small sea cucumber is cut in half at a time and cooked in a bowl of soup 1 minute, and the whole cup is warm.
1 Half to two hours before going to bed, swallow 2 eggs raw, drink a bag of milk, and then swallow calcium tablets.
Make up for at least 2 months before training, or continue it once or twice, and it will collapse sooner or later.
The following is the primary fitness link, which I told an adult fitness enthusiast the year before last. Remember to warm up 15 minutes before practice, except that the chest is solid and the arms are the center of gravity, such as shoulders and back.
A chest press rm 12×5 bird rm 15×3 supine arm flexion and extension rm 12×4 still has the strength to push up completely at this time.
Three-headed kneeling posture, one-arm flexion and extension, sitting posture, neck and back arm flexion and extension, flexion and extension, choose two at random, and do rm 12×3 after chest exercise. When you are strong, you can bend and stretch your arms in parallel bars, which is extremely exciting. One push-up has three (but people who can do 30 push-ups may not be able to do it 10).
B Shoulder dumbbell front/side lift/bending bird rm 12×4 dumbbell bending stroke rm 10×3 rm20×3 (three groups of light and heavy dumbbells are mainly used to practice latissimus dorsi, with arms folded in the middle to practice more deltoid hindquarters). If the strength is strong enough, just do the pull-ups and wide grips and make up 50 yuan (this group is really difficult and unnecessary). Dumbbell is hard to pull RM 65438.
C double-headed dumbbell hammer bending rm 10×3 dumbbell alternately bending rm6~8×4 dumbbell concentrated bending rm 15×4 dumbbell supine bending rm20×3 biceps is different from other muscles, so it is difficult to fatigue, so it is not necessary to choose so many action supplements 10 group for at least 2 months, and then gradually increase strength (this strength is long).
Abdominal muscles: Do sit-ups before going to bed if you want. You don't have to group at first. You can come every day. When you can finish 40 at a time without stress, you can start to do 30 groups, start 3 groups, end 5 groups, and then add a lot.
Do the cycle according to abc order, first do the two most powerful movements in each part, and then add lessons slowly to increase the amount. The rest can be inserted, but it is not recommended to reverse the order, otherwise fatigue accumulation will affect the effect and even cause strain.
In terms of density, at least in the first month, you practice every other day, then gradually increase the density, and finally keep practicing for 4 days and 3 times, until 17~ 18 years old, the height stops completely, and people begin to obviously widen and thicken laterally (I visually observe that you are at most 15 years old, and if you exceed 18, you can only say that.