The world is always too crowded out for fat people and too tolerant for thin people. In fact, in my opinion, being fat or thin is never the direct standard of beauty, but health is. If someone looks at me and says "God, you look great", it always makes me happier than "God, you look so thin". So, thin people, hurry into the arms of fitness!
First of all, why do thin people exercise?
Let me talk about my own situation, 162cm, and my current weight is 46.7kg. I have never been linked to losing weight in my life, and I just reached 50kg at the peak of my weight. I belong to the legendary "I won't get fat no matter how I eat" star. Some people may say envy, jealousy and hatred, but you should know that everything you get will be lost, and the digestive system is behind you. I believe that many girls who are not fat have similar problems. How to eat high-protein and high-calorie food without getting fat? Because you can't absorb it! This leads to the fact that really nutritious things will be directly ignored by the intestines, so my figure has always been thin. Poor immunity, when I was a child, I went to the hospital easily, and I was bound to catch a cold every winter.
The common problems of thin people are low body fat content and low skeletal muscle content. What problems will this lead to? What's more, being thin, skeletal muscle directly affects the body's protein content, and low body protein content will affect the body's immune system. Many people feel tired easily, and a kind of low back pain is probably because the skeletal muscle content is too low.
How can thin people train to avoid getting thinner and thinner?
Many people think that fitness means running, aerobic training and sweating. In fact, for thin people, too much aerobic training is not good, which consumes some fat in the body. So quantitative anaerobic training and proper cardiopulmonary training are really suitable.
1, anaerobic training
Anaerobic training should be adjusted according to your body shape, and it is mainly divided into several large muscle groups to train separately.
Upper limbs, chest muscles, abdominal muscles, waist muscles, gluteal muscles, thigh and calf muscles.
Practice where to lose weight. It should be noted that the training should be gradual, and you should make your own plans. For example, you should practice upper limbs in the first month and abdominal muscles in the second month. You can't practice upper limbs for a while and abdominal muscles for a while, so the muscles can't get a good memory and the training effect will be halved.
Another point that needs special attention.
When doing anaerobic training, all your movements should use "the muscles you want to train to exert strength." For example, if you want to practice abdominal muscles, do sit-ups at home. When doing exercises, you must focus on abdominal muscles, and don't use other muscles (such as deltoid or psoas of the head and neck). This is the first lesson I learned from the fitness instructor. Only in this way can your exercise really fall on the part of your muscles that you want to exercise, instead of exercising elsewhere for no reason.
Many people may not be able to do it anywhere else at first. It is possible that the strength of the target muscle is not enough. It doesn't matter, but you must work hard in this direction, and you will gradually feel that you can control which part you use. This will get twice the result with half the effort.
There are many muscle training strategies that can be done at home on the Internet. In fact, you can also learn them, but it is really useful to know which part of the target muscle to exercise first, and then pay attention to which part of the muscle to use when doing the action.
One way to test whether you exercise to the target muscle group is to see if the part you want to exercise is sore the next day after training. If there are other parts, it means that you have used some places that you shouldn't use, so pay special attention next time.
Pay attention to breathing assistance when PS exercises. All movements are exhaling, inhaling and relaxing.
Gradually update some movements you are training, mainly indicating the target muscle group of each movement, regardless of the picture quality. I wish I could understand it. The red is the target location, and the gray is the easy-to-borrow location.
A. For upper limb training, use dumbbells, pay attention to biceps brachii, and don't borrow wrists.
B. Upper limb training: Sit in a chair with your back straight, lift the dumbbell over your head, backward, hold the elbow joint of the movable arm with the other hand, keep the upper arm of the movable arm vertical to the ground, and lift the dumbbell upward at the same time. The key of this movement is to use the triceps brachii to exert force, which is the position of butterfly sleeve as the saying goes, which can help to tighten this part of muscles. Don't borrow it anywhere else, so you will find that this action is not as easy as it looks. Remember, be sure to use only the target muscle group.
C. chest muscle training: lie flat on the bed, lift the dumbbell flat on your chest, and then push it online, which gives you a feeling of doing push-ups against the ceiling and exercises the pectoralis major and triceps brachii.
2. Aerobic training
Thin people's aerobic training is mainly to strengthen the heart and lung function, so the corresponding key word of aerobic training is "short and fast", so that the heart rate can rise to a higher level in a short time, then rest and then rise again. Such aerobic training is more effective for thin people. Such as sprinting or intermittent skipping.