Thin people have less muscle fat and faster metabolism. Such people are hungry. This muscle building effect is not obvious. To change the emaciated physique, long-term fitness exercise and nutritional adjustment are needed. Pay attention to the diet structure in life, avoid eating too much, avoid staying up late, and form a regular routine.

1, health training:

Train 2-3 parts at a time and 3-4 times every other day, focusing on training large muscle groups such as chest, back, abdomen and legs; Complete the action accurately and feel the "pumping feeling" of the muscles. Try to increase the intensity of weekly training, such as increasing the weight of multiple groups appropriately.

2, muscle strength recovery:

Keep exercising and don't feel tired. Sleep 8 hours a day. If you feel tired during the day, you should have a proper rest. After training, you should have 2-3 days to recover. Small muscles usually take 2-3 days.

3. Aerobic exercise:

Thin people can't do too much aerobic training, and they can arrange 1-2 aerobic exercise a week. Running can enhance heart and lung function, so it is best to choose running.

4. Nutrition:

It is very important to make a good diet and accurate nutritional supplements. Take it in 5-7 times, once every 2.5-3 hours every day. Protein, carbohydrates, minerals, amino acids, etc. They are all inedible, mainly protein and carbohydrates, which can be satisfied without being picky about food. You can eat more muscle powder 2 months after exercise. Muscle-building powder contains all the nutrients of body muscle growth, and the carbohydrate content is also high, which helps thin people gain muscle and weight.