At first, the fitness equipment was too heavy for fitness. It will hurt the muscles, and at the same time it will not achieve the purpose of exercising the muscles, which is completely counterproductive. Secondly, beginners can't master dumbbells well, which will cause problems such as unbalanced muscle development, small muscle groups developing but large muscle groups developing slowly. Before starting fitness, it should be more clear that fitness exercises should not be bravado, foolhardy, and combine work and rest. Reasonable exercise can increase learning ability. It is recommended to do barbell exercises. There are several basic movements that can help to exercise large muscle groups, enrich blood vessels and nourish muscles, so as to grow. One group a day, exercise 3-4 groups at a time, each group 12- 15 times, and there is a rest period between each group, starting from a light amount and gradually increasing the weight. Generally speaking, do what you can. Upright lift, upright back lift, upright arm flexion, rowing with knees bent, bench press (moderate, not too heavy, preferably protected by a coach or student when practicing weight), squat (moderate, not too heavy, preferably protected by a coach or student when practicing weight), sit-ups and pull-ups (adjusted at will). Jogging 1 km after finishing to relax muscles. Eat in an hour at the earliest. Stick to it in the first three months and your muscles will develop rapidly.
I hope I can help you! ! !
Feel satisfied, hope to adopt! ! !
If you have any questions, please ask! ! !
Question 2: Do thin people need to do aerobic exercise to keep fit and gain muscle? Different training purposes have different training methods, so we can't generalize. The key is moderation.
Strength training: muscle strength and muscle size have increased significantly.
Aerobic training: reducing fat, improving endurance and significantly improving cardiopulmonary function.
First, if your goal is only to gain muscle, then take off aerobic training and focus on becoming bigger and stronger.
Second, if your goal is to gain muscle, but you want to improve endurance and cardiopulmonary function, then aerobic is necessary, which is about 1/3 of the time you spend on strength training.
3. If your goal is to gain muscle and lose a little body fat at the same time, it is very necessary to control the ratio of strength to aerobic reasonably. You can try 5:2 or 2: 1, depending on your personal situation.
Question 3: How long does it take for thin people to keep fit? Yes, fitness muscles will grow. When you stop exercising, your muscles will gradually turn into fat, and you will bid farewell to the skinny life. I suggest you buy a dumbbell yourself and don't go to the gym to spend a lot of money. The coach just teaches you fitness movements and sells nutrients to earn your money. (Fitness movements can be searched online. Personally, I suggest that Tudou search: * * Teach you dumbbell fitness 1 ~ 65438+. Personally recommend cheap nutrients: glucose, amino acids, boiled eggs, milk, soy milk) Thin camels are bigger than horses. Even if you are the thinnest in the whole gym, no one is stronger than you on the street with bare arms. Unless he is also engaged in fitness, the one who plays basketball every day is at most rough. Compared with our health, he is fat. Do you want to be a gladiator? Girls nowadays don't like muscular people. A small muscular man with a good figure like Edison Chen. Stick to the secret of fitness. When you are too tired to give up every day, touch your muscles, and you will find that they are bigger and stronger than before, so you will be addicted to muscles. Pick up the dumbbell and start practicing. In the future, when you go shopping with bare arms, or when you are with your girlfriend XXX ... show off more, ha! )
Question 4: How to make thin people fat in the gym? If you are a boy and want to gain weight, you can refer to the diet of bodybuilders. Eat a certain amount of meat every day, even if you don't want to eat it, you should swallow it as medicine. You should ensure a certain amount of exercise every day, because the best way to gain weight is to exercise your muscles first, and then gradually gain weight. You'd better choose equipment to exercise, so that you won't get hurt easily, and you won't practice your muscles in a mess because of irregular movements. If it is a girl, it will be easy. You can start with aerobic exercise. You don't need to eat too much meat, but you still need to fix the amount of exercise every day and exercise with equipment. Because girls are fatter than boys, you must control the ratio of fat to muscle. To bluff, eat regularly, go to bed early and get up early. If conditions permit, it is best to sleep before 10 at night (good for the skin). Finally, I wish you success in gaining weight!
Question 5: Can thin people keep fit? Yes, it can strengthen their physique and is beneficial to the circulation of various systems of the human body. If you are worried about losing weight, you should pay attention to your diet, increase your intake of protein and carbohydrates, eat more fruits and vegetables, and replenish enough water.
Question 6: What can thin people do when they go to the gym? I won't. Ha ha. Everyone only cares about practicing by themselves.
Warm up for 10 minutes before doing the following exercises, and then you can run.
The number of each group is 8 to 12. When the weight is adjusted to 8 to 12, each group will consume once, and the rest will not exceed 1 minute.
The Quaker's name for Sunday
Chest: barbell bench press 6 groups
There are three groups of upper and lower inclined table presses.
Dumbbell flying bird 4 zu
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Barbell bending 6 groups
abdominal muscle
the next day
Legs: Squat 6 groups.
Prone leg flexion 4 groups
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Return: 6 groups of wide pull-ups (try to do more than 10)
Barbell bend over and row 4 groups
Sitting posture, neck pull-down (on gym equipment) 4 groups
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
Dumbbell shrug 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: 4 groups at each end.
Supine leg lifting group 4
Abdominal roll 4 group
Support the plate for a minute.
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Practice abdominal muscles more than five times a week.
Is to practice the cycle of three days off.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder (suitable for obesity) or gain muscle.
Question 7: Can thin people keep fit? Will they get thinner and thinner? A simple truth is that most people's right arm is thicker than their left arm because they move a lot. Therefore, if you exercise regularly, your body will become stronger and stronger.
Question 8: Can thin people keep fit by running? Anyone can keep healthy by running.
Question 9: Can thin people exercise muscles? What's the difference with normal people? Stop abdominal exercises first, and do special abdominal muscle training at the lower muscle level, which will touch the solar plexus of your abdomen and stop the whole body muscle growth. This is Vince Gironda's view.
Pull-ups and dumbbell exercises can be done, but the exercise time should not exceed 45 minutes every day. Too much practice will be counterproductive. It is best to exercise the main muscle parts once a week to set aside time for excessive recovery.
Wade 14 principle should be observed, especially the deceleration principle, which is most easily overlooked. Lightness is better than falsehood, and the effect is fundamental. One group 10 insisted on exercising chest muscles and shoulders, and adopted the combination of flying birds and bench press. Do the flying bird 6 to 8 times first, and then do the bench press 2 to 4 times. Birds exert great pressure on the shoulder joint, which must be alleviated with lighter weight.
Abdominal muscles are difficult for thin people, and body fat is up to standard (below 7%). You can have beautiful abdominal muscles in 6 weeks. All the difficulties focus on reducing fat, so it is very difficult for fat people.
Question 10: Do thin people need to eat more for fitness? Haha, it's very simple. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First of all, it is best to eat some pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 25, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical protection and protection, technical essentials, precautions, self-defense martial arts routines, etc. of physical exercise, and then carry out specific exercise and implementation. Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within three to five years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable and general situation, so that beautiful handsome guys like to be around you. Wouldn't it be better?
Wish you success!