1, side waist exercise
Feet shoulder-width apart, abdomen raised, hips relaxed. Put one hand behind your head and one hand at 45 degrees below one side of your body. Look straight ahead. Keep your arms in the same plane. Slowly bend your body sideways, keep your hips fixed and bend above your waist. Then slowly restore. Repeat 8- 10 times and hold 10- 15 seconds.
2. Side abdominal exercises
Lie on your side with your head on your arm, and your shoulders, hips and toes should be in a straight line. First, wrap the thigh around the back and put the calf on it. Ok, slowly lift your legs and land your hips slightly. Hold 15-20 seconds.
3, chest exercises
Sit your legs naturally and keep your upper body upright. Hands together, elbows together. When your fingers are completely close together, slowly lift your fingers. Pay attention to keep the elbow joint tight at all times. Hold for 20-30 seconds.
Step 4 practice triceps
Lie prone, chin on the ground, hands on your sides, palms facing the roof. Legs together, hips tight! Raise your hand slowly. Raise your hands as high as possible and tighten your arms as far as possible to the middle. Don't open your eyes! Hold for 2-3 minutes.
Step 5 stretch upright
Feet together, toes slightly abduction, tightening hips, inner thighs, knees, calves and ankles. Place the pelvis in a horizontal position (don't lean forward or backward) and extend your hands and fingers to the top of your head. Abdomen in, chest out, chest out Shoulders, hips and heels are in a vertical line. Shoulders sink, eyes look straight ahead, chin slightly above the horizontal position. The entire spine should extend upward in the direction of the head! Hold for 3-5 minutes.
6. Knee exercises
Stand on one leg, hold the raised knee joint tightly with both hands, abdomen in and chest out, eyes looking straight ahead. Slowly release your hand and open it to a flat position. Knees as high as possible, thighs as tight as possible to the abdomen. Hold 15-20 seconds.
7. Practice deltoid muscles
Feet shoulder width apart, abdomen in and chest out, shoulders relaxed, eyes straight ahead! Slowly lift the elbow joint until the deltoid muscle is completely contracted. The position of the arm is like holding a big tree! Hold for 2-3 minutes.
8. Squat on one leg
Stand with your back against the wall, squat down with your legs at 90 degrees to your knees and your thighs are parallel to the ground. Lift your left foot off the ground about 10cm. Hold 10- 15 seconds.
9. Push-down exercises
Bend down with your hands shoulder-width apart and your feet together. Tighten the hips, waist and abdomen. Tighten the body into a whole. Hold 15-20 seconds.
Matters needing attention for thin people to gain weight and exercise muscles
1, average. Aerobic exercise will burn off excess calories in the body and cannot gain weight. When doing muscle training, we should aim at the skeletal muscles of trunk and limbs and convert excess heat into muscles.
2. Any weight gain will make you eat more calories than you consume.
3, in the process of muscle training, you need to match some diets, such as sea cucumber, lily, tremella, Ophiopogon japonicus, yam, japonica rice, milk, duck, jellyfish, water chestnut, lotus seeds and so on. It has a good effect on the healthy weight gain and recuperation of thin people with yin deficiency constitution.
1 Ginger mutton soup can tonify yang and human qi and blood, and thin people with thin constitution and yang deficiency can often take it.
② Lycium barbarum and black-bone chicken soup can warm yang.
(3) Fried shrimps with leeks can warm the yang and strengthen the kidney, which is suitable for men with kidney-yang deficiency and cold to gain weight and recuperate.
(4) Stewing old chickens with ginseng can nourish qi and blood and provide fattening and nourishing food for people with weak body and insufficient yin and yang.
⑤ Lily porridge is especially suitable for people who are thin, upset, insomnia and irritable.