Sports suitable for thin people to gain weight are basically based on thinness. Too fat is not good, it will affect the external and physical health. But there are still many people who are too thin to get fat no matter how they eat. Being too fat and too thin is a very unhealthy performance. Here are some exercises suitable for thin people to gain weight.

Exercise suitable for thin people to gain weight 1 1. What exercise can thin people do to gain weight?

There are many exercises to gain weight, such as push-ups, lifting dumbbells, chest expansion training, squat training and so on. These exercises can improve the muscle strength of shoulders, back, chest, upper limbs and lower limbs, and play a role in shaping muscles.

2. What can thin people eat to gain weight?

If thin people want to gain weight quickly, they must first adjust their bodies. After the recovery of gastrointestinal function, they can gain weight by eating high-calorie foods such as chocolate, full-fat yogurt and squid, or they can gain muscle by eating high-protein foods after exercise, all of which can gain weight quickly.

3. What Chinese patent medicine does thin people eat to gain weight?

In the view of Chinese medicine, emaciation is mostly caused by low spleen and stomach function and insufficient qi and blood, so thin people can eat Chinese patent medicines that tonify spleen and stomach and qi and blood in their lives. It's just a three-point poison. If you want to recuperate, it is best to take the medicine under the guidance of a doctor to avoid discomfort.

4, thin people gain weight recipes

The three nutrients of normal people are carbohydrate, protein and fat. If thin people want to gain weight, it is suggested to adjust the nutrient intake ratio to 60% of carbohydrate, 65,438+00% of protein and 30% of fat.

Exercise suitable for thin people to gain weight 2 First, do you have to gain weight before gaining muscle?

For thin people, it may be incorrect to say that you must gain weight first and then gain muscle. Muscle gain and fat gain are two totally different processes in physiology. The physiological principle of muscle gain is that the intake of body heat is greater than the output, while the physiological principle of fat gain is that the intake of body heat is less than the output, so it is completely unbelievable to say that you must gain weight before gaining muscle.

When we talk about gaining weight, we don't just eat and drink, and then increase the body fat. But by adjusting the ratio of fat to muscle, we can increase the body's fat and muscle mass healthily. Because many thin people lose weight easily, it is not easy to gain weight. So how to gain weight healthily?

Second, how do thin people gain weight?

Many thin people, because they don't like to do sports at ordinary times, are lazy when they first come into contact with fitness, and often give up after a short time. Eat less fried food, avoid eating too much fat, and use the correct training method instead of doing a lot of aerobic training. Make a training plan that suits you according to your actual situation.

Because the metabolic rate of lean people is relatively high and the efficiency of nutrient absorption is relatively low, the number of meals per day can be increased from 2-3 times to 5-6 times per day, and you can eat some foods with high protein content for each meal. For example, eggs and milk are good choices. Proper carbohydrate intake will also be very helpful for weight gain.

Third, how do thin people exercise if they want to gain muscle?

For people who are new to fitness, don't do too much heavy anaerobic training at first, but make their own training plan according to their actual situation. At this time, we should focus on improving our cardiopulmonary function and core strength. Push-ups and squats are both good exercises, and the training of lower limbs helps to release growth hormone, so you must practice your legs for fitness.

For thin people, standard push-ups may be a little difficult. You can do some kneeling push-ups at first. Pay attention to the standard action. Hands should be shoulder width or slightly wider, big arms should be clamped, and the back should be straight. Squat can be done without weight, feet are slightly wider than shoulders, body leans forward about 5 degrees, hips extend backward, and body squats until thighs are parallel to the ground.

Exercise suitable for thin people to gain weight 3 What kind of exercise can make them fat?

Not long ago, some experts pointed out that not all sports are aimed at losing weight. On the contrary, some sports make people "fat". To this end, experts have listed three kinds of exercises that are conducive to gaining weight:

Rapid explosive motion

Human muscles are composed of many muscle fibers, which can be mainly divided into two categories: white muscle fibers and red muscle fibers. During exercise, if you do rapid and explosive exercise, you will get white muscle fibers with thick cross sections, so the muscle groups are easy to develop and be strong. In this way, the reduction will become more and more "rough".

High intensity exercise

If the amount of exercise increases, the oxygen, nutrients and metabolites needed by the human body will also increase accordingly, which depends on the heart to strengthen the contraction force and contraction frequency and increase the output of the heart for transportation. When doing a lot of exercise, the blood output from the heart can't meet the body's demand for oxygen, leaving the body in an anaerobic metabolism state. Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body.

Because in the anoxic environment, fat can not only be used, but also produce some acidic substances, such as ketone bodies, which reduce human exercise endurance. After a short period of strenuous exercise, the blood sugar level will decrease, which is an important reason for hunger. At this time, people tend to have a strong appetite and then gain weight.

Short-term exercise

In aerobic exercise, glycogen stored in the human body is first used to release energy; After 30 minutes of exercise, the energy released by glycogen began to be converted into the energy released by fat; Exercise 1 hour or so, the energy required for exercise is mainly fat. For example, aerobics, which is common to lose weight and shape, lasts only about 1 hour. In other words, people stop exercising when fat just begins to break down.

In a word, in order to gain weight, it is best not to do moderate-low intensity and long-term (above 1 hour) endurance aerobic exercise with a heart rate of 120- 160 times per minute. For example: aerobics, jogging, long-distance swimming and so on.

3. What food can thin people eat to gain weight?

1, chestnut

Chestnuts contain a lot of starch and are very high in calories. Besides starch, chestnut also contains protein, fat and B vitamins. In addition, 100 grams of chestnuts contains 24 mg of vitamin C, much more than the same amount of tomatoes. Eating chestnuts after every meal can strengthen the calories absorbed by the body.

2. Chocolate

Everyone has always known that chocolate is a high-calorie food, and 20 grams of chocolate contains 1 10 kcal. Eating chocolate can not only increase the body's heat absorption, help to lose weight, but also relieve mood and protect the heart. Chocolate is a delicious food because it tastes silky and unique. However, it should also be noted that chocolate should not be eaten in excess, so as not to cause stomach pain, bloating, diarrhea and other symptoms.

3. Squid

Squid has a high cholesterol content. Every100g of squid contains 615mg of cholesterol, so eating squid helps to gain weight. In addition, squid also contains calcium, phosphorus, iron and other elements, which contribute to the development of body bones and hematopoiesis. Eating squid can prevent anemia, relieve physical fatigue, improve liver function and protect eyesight. Squid is a healthy fattening food.