The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise (heart rate is between 130 ~ 160 times per minute) and moderate load (50% to% of the maximum muscle strength) is suitable for thin people to do aerobic exercise. Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 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 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be done with all one's strength, the muscle tissue is deeply stimulated, the excess recovery is obvious, and the exercise effect is excellent.

caution

Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should protect them. In order to encourage each other, help each other and protect each other, it is best to exercise together.

lay a solid foundation

In the initial training stage (2-3 months), it is best for the emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques 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.

4. Concentrate and be targeted

After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic 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, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. 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. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.

5. Practice less other events.

When doing 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. Besides, don't do other activities that consume too much energy.

Step 6 eat a reasonable diet

Only when you consume more energy than you consume can you get fat. 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 and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.

7. Firm confidence and perseverance

It is not a day or two, or a month or two, for a thin man to make his body strong and plump. It is not good to try to eat a fat man at once, and you 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 actively carrying out scientific, planned and persistent exercise with high emotions can we achieve final success.

The general exercise mode is the combination of aerobic exercise and anaerobic exercise, and the combination of unarmed exercise and instrument exercise. In the exercise, according to different parts of the body and organ system, carry out various methods and times of exercise. This is a whole-body exercise process, not just to exercise a certain muscle, or several muscles. All parts of the body mainly exercise large muscles in the back, chest, abdomen, legs, hands and other parts ~ to start fitness, you need to warm up fully first. First do low-intensity aerobic exercise, jogging, cycling, etc. About 20 minutes. Through aerobic exercise, your body will gradually get better, your body temperature will rise slowly, your heart rate will increase, and your breathing will become faster at a constant speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. Then, it is necessary to fully exercise the joint ligaments of all parts of the body and stretch the muscles of the limbs and back. Then you can do anaerobic exercise. Because strength training is intensive, consumes a lot of energy, and bears a heavy burden on nerves, we must pay special attention to recovery after training. Generally speaking, after bodybuilding training, under the condition of adequate nutrition and good rest, the body needs to recover to 90% 18 hours, and it takes 72 hours to fully recover. If you do the second training without fully recovering your muscles, the effect will definitely be bad. If this continues, it will also cause muscle stiffness and fatigue, which will greatly reduce the training effect. Generally speaking, practice 3-4 times a week, each time 1-2 hours, and practice 1-2 parts is almost enough, and then pay attention to proper nutrition ~ The following are exercises for each part, for your reference. I don't know if you have dumbbells at home. If you do, will it be more convenient? (Again, for beginners, you should pay attention to the following points: gradual overload rule: the basis of enhancing any health quality is to let your muscles undertake heavier tasks than habits and let them bear more and more loads. Specifically, it is to gradually increase the weight and density, but it must be gradual. 2。 Multi-group practice rule: every movement needs multi-group training, so that every muscle group can be thoroughly exercised. Generally, there are 3-4 groups, each with 8- 12 3s. The law of chaos and unpredictability: that is, the law of changing motion It is to avoid the adaptability of muscles and often give them new stimulation. 4。 Rule of isolated exercise: for the muscle parts to be developed, try to bear the load alone to stimulate the muscles without the help of other parts. 5。 Priority training rule: for the weakest or key parts of the body, arrange them at the front of the training class to ensure the training amount with sufficient energy and physical strength. Monday: chest, waist and abdomen muscles exercise. Chest exercises: * * push-ups. Group 15-20 (times) x 3-4, which is the basic training method. Push-ups are very effective for developed pectoralis major muscles and also have a certain effect on developed triceps brachii. Feet can be close together or shoulder-width apart. Exhale when the body descends, and inhale when supporting. During the whole exercise, the body should always keep a straight posture. You can also try different actions: relax the distance between your hands and practice the outside of pectoralis major; Raise your feet, keep your head low and your feet high (the angle should not exceed 10 degrees, otherwise your shoulders are not your chest), and you can practice the upper part of pectoralis major; Keep your hands as close as possible, and even do push-ups with your hands folded. You can focus on the triceps brachii and pectoralis major. * * Bench-push bar dumbbell exercise, the most important chest exercise method, is mainly influenced by factors such as bell weight, bar grip mode, grip distance, lifting angle, lifting speed, group times, etc. The muscles to be practiced are mainly pectoralis major, and others include arm muscles and shoulder and back muscles. In the grip distance (the same as the push-up distance), it should be clear: 1. Flat grip: indicates that the grip distance is the same as the shoulder width. It has the greatest positive stimulation to the chest muscles. 2. Wide grip: the grip distance is obviously wider than the shoulder, which stimulates the outside of the pectoral muscle to the greatest extent and widens the pectoral muscle. 3. Narrow grip: the grip distance is narrower than the shoulder, which is the biggest stimulus to the inner side of the chest muscle. The different grip distances mentioned above stimulate the pectoral muscles differently. Similarly, different grip distances will also affect the auxiliary muscle: triceps brachii, which depends on the angle of elbow and shoulder during exercise. During exercise, the greater the change of elbow angle (the angle between upper arm and forearm), the greater the stimulation to triceps brachii. During exercise, the greater the change of shoulder angle (the angle between upper arm and body), the greater the stimulation to chest muscles. Because many times when everyone is doing the same action, they find that the effect is different, but they can't find the reason. Or want to stimulate the chest muscles, but often when the chest muscles are not feeling, the hands (triceps brachii) are already very sour. * dumbbell bench press 10- 12 (times) x3 group/upimg3/2005/117/0000199967.gifa. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it drops to the lowest position, it will do push-ups and exhale when it is pushed up. Then push it to the open position and sit down. D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous. * dumbbell bench press with upward inclination 10- 12 (times) x3 group/upimg3/2005/117/00. B. Starting posture: Lie on your back on a bench and tilt upward at an angle of 35-45 degrees. C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when lowering to the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups. D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength. * Dumbbell flying birds in prone position 10- 12 (times) x3 group/upimg3/2005/117/000019983.gifa. B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly flexed until the muscles on both sides of the chest feel fully stretched, and the upper arms fall to the level below the shoulders. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. training points: dumbbells fall to both sides. if your arms are straight, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction. * The parallel bars flex and stretch 10- 12 (times) x3 group/upimg3/2005/117/0000199971. GIFA, the key exercise part. B, starting position: the distance between the poles is better than the shoulder. Hold the pole with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax. C. Action process: exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be forward and your elbows should be extended to fully stretch your pectoralis major. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms are completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight, the pectoralis major is in a state of complete tightening. Repeat the exercise. D, training points: the action should be carried out slowly, and don't use the vibration of the body to help complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises. If you want to train the lines of chest muscles, you will generally use the method of repeated training for many times to carry out multiple groups of training and outline the lines of muscles. Multiple times generally means 15 times or more.

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