1. Increase calorie intake: If you want to gain muscle, you need to consume enough calories first. This can be achieved by increasing the intake of protein, carbohydrates and healthy fats. At the same time, maintain a balanced diet and ensure adequate intake of vitamins and minerals.
2. Make a reasonable training plan: A comprehensive training plan including strength training and aerobic exercise can be made for the goal of thin boys. Strength training helps to increase muscle mass, while aerobic exercise can improve cardiopulmonary function and create favorable conditions for muscle gain.
3. Strength training: Strength training is the key to building muscles. Thin boys should start with big muscle groups such as chest, back, legs and shoulders, and do full-body strength training at least 2-3 times a week. Each movement can be done in 3-4 groups, each group is 8- 12 times, and the appropriate weight is selected to achieve the degree of muscle fatigue.
4. Ensure adequate rest: Muscle growth mainly occurs during rest, so thin boys need to ensure 7-8 hours of high-quality sleep every day. In addition, muscles should be given enough recovery time after each exercise, and it is generally recommended to take a rest 1-2 minutes between exercises in each group.
5. Monitor the progress and adjust the plan: Thin boys should regularly record their training results, such as weight, body fat rate and muscle mass. Adjust the training plan according to the actual situation to achieve the best muscle gain effect.
6. Keep a positive attitude: Muscle gain is a long-term process, and thin boys need to keep a positive attitude and believe that they can achieve their goals. When encountering difficulties, you can seek help and support from your coach or friends around you.