Fitness is to promote the absorption of protein and other nutrients, thereby increasing your weight. Because you are thin, you don't need to lose fat, so you should directly carry out strength and muscle building training. It is recommended to buy protein powder to supplement, because you are too thin, otherwise your body will be overwhelmed.

Plan:

1. Fitness program:

Monday: chest and humerus. Chest: bench press 10 x four groups, upward inclined bench press 10 x four groups, dumbbell bird chest clip 10 x two groups. Rope tension clamp box 15× three groups.

Brachial 3: dumbbell in sitting position with one hand extended behind the neck 10 x group, barbell in lying position with both hands extended behind the neck 10 x group, rope down 10 x group.

Wednesday: back and humerus. Back: Pull down from the back of neck with T-bar 10 x four groups, pull down from chest with T-bar 10 x four groups, row with stretcher 10 x two groups, row with one hand dumbbell 10 x two groups.

Brachial 2: dumbbell bending 10 x, grasping bending 10 x, low arm-pulling bending 10 x and high arm-pulling bending 10 x.

Friday: Shoulders: sitting Smith barbell neck 65,438+00x four groups, sitting barbell neck 65,438+00x four groups, dumbbell grip 65,438+00x three groups, sloping stretcher 65,438+00x four groups and standing posture 65,438+00x three groups.

Trapezius: shrug and lift barbell 15 x four groups.

Saturday: Legs: the first four groups of 65,438+00 x body, the first four groups of 65,438+00 x body, the legs of fitness equipment 10 x four groups, and the heels lifting 65,438+00 x four groups.

In the above plan, abdominal muscles have been practiced (at home). There are many exercises for abdominal muscles. There is an exercise plan for abdominal muscle tear on the internet, which is quite good. Go and learn.

Fitness precautions:

1. The weight of each action must be the limit, that is, you can only do a group of actions ten times and then you are exhausted, that is, the limit weight.

2. The rest interval between each group should not exceed one minute, otherwise the effect of stimulating muscles will not be achieved.

3. The movements must be standardized, breathing well, exhaling when exerting force, restoring when inhaling, moving slowly when muscle stretching is maximum, and keeping muscle stretching.

The best time for exercise is from 4 pm to 8 pm.

Step 2: Recipe

I won't repeat the recipes here, such as how many grams to eat when eating. These are recipes used by professional bodybuilders.

Morning: Be sure to eat enough in the morning, and the staple food is casual. Drink a glass of milk (Weiwei soybean milk is recommended) or soybean milk, 2-3 eggs, one yolk, and others only eat egg white.

Noon: You can make your own staple food at noon, but if you want to eat meat, try to eat more than 250g of meat every day.

Half an hour before exercise: a piece of bread and a banana.

Half an hour to 90 minutes after fitness: 35g protein powder, one cup, only three eggs and egg whites.

Dinner: customized.

Half an hour before going to bed: 2-3 eggs, one yolk, and the rest is only egg white. In addition, eat a piece of banana oatmeal bread.

If you don't exercise today, everything will remain basically the same. You don't need to drink protein powder, and you can eat two fewer eggs.

For fitness, try to sleep before 1 1, and 10: 30 is the best.

I hope my answer is helpful to you ~ ~ Please adopt it in time ~ ~ Ask me if you don't understand ~ ~ Hehe.