Go to the gym if you can, or buy a pair of dumbbells to exercise at home.

Pay attention to a few points, there is still great hope to become a muscular man.

Six principles for lean people to gain muscle:

digestive system

If you have never been fat, it is recommended to go to the hospital for examination and buy some Chinese medicine to recuperate.

Second, diet.

It is recommended to eat less and eat more. Give yourself some snacks after dinner. For example, a sweet potato or a cup of muscle powder. Most sparerib men still have dietary problems. It is recommended to eat muscle-building powder, which seems more important for thin people.

Muscle-building powder mainly contains carbohydrates and protein. Research shows that when the ratio of carbohydrate to protein is 7:3, it can play the greatest role to ensure the increase of muscle. Because only when there is enough energy in the body can protein play its greatest role. Giffords (Gflex)Gainer muscle building powder is recommended. Why do you recommend it? The most advanced hydrolyzed whey protein (WPH) was used as the protein raw material, and some ingredients (branched chain amino acids, glutamine, vitamins and minerals) were added. After strict certification and recognition by the US Food and Drug Administration in Korea, it has won the favor of Koreans with high quality and low price. It not only absorbs well, but also provides us with extra energy, and the energy needed to synthesize protein and protein after exercise.

How to eat?

3~4 times a day, 4 spoonfuls (40g) each time, with warm water or cold water (200ml ~ 300ml); Take it between meals, 20 minutes after exercise and one hour before going to bed.

In addition, thin people can't exercise on an empty stomach, on the one hand, they will consume too much muscle, on the other hand, they will feel dizzy because of low sugar. It is best to eat more carbohydrates before fitness. Chocolate and bananas with high sugar content are good choices. After fitness, you should also add appropriate amount of sugar and protein.

Three movements

A. Reasonable exercise

It is appropriate for sparerib men to exercise moderately, and the weight of equipment should be moderate (60% to 80% of the maximum muscle strength).

Work and rest schedule can be practiced three times a week (1 every other day), and it is recommended not to exceed 1 hour each time. 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 fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.

B. Exercise should be focused and targeted.

After two to three months of exercise, physical strength will be significantly enhanced and energy will be more abundant 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.

C. less endurance exercise

When sparerib men are doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, and many ball games (such as common three-ball volleyball, badminton and tennis). 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.

Fourth, pressure.

In today's society, there are all kinds of pressures, so choose the right way to release them.

Verb (short for verb) rest

Adequate rest time is conducive to improving physical function; The rest time is suggested to be 8-9 hours.

Sixth, fitness is very important.

One day, two days, January, February, one year, two years, ten years, twenty years. ...

As long as you stick to your goals and don't give up easily, fitness is not a matter of one or two days, but you must stick to it!

It is every man's dream to have even muscles. But some people are very thin and are ridiculed as "ribs men". It is as difficult or even more difficult for a sparerib man to become a "big guy" as it is for a fat man to lose weight.

I hope it will help you, and I wish you an early stay away from the "ribs man";