Weight training is the main way to gain weight, not aerobic exercise emphasized by dieters, because aerobic exercise promotes energy consumption and is not conducive to gaining weight, while weight training is used to increase muscle proportion. With the help of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, muscle construction can be realized.

The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise (heart rate is between 130 ~ 160 beats per minute) is the best, and the weight of the equipment is the best (50% ~ 80% of the maximum muscle strength). Work and rest hours can be practiced three times a week (1 every other day), each time about 1 hour. 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.

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. In this way, stick to it for another six months to a year, and I believe your body is great.

By the way, you are still young, so don't do too much exercise. Also, doing pull-ups or high jumps often is good for you to grow taller.

2. Diet (mainly protein)

Choose excellent protein sources, such as eggs, milk, meat and poultry, which should account for more than half of the daily protein. Soybean protein powder separated and extracted from plant protein will have better effect, because there are fewer plant fibers that hinder absorption. As for eating meat or drinking milk, which method is better? Efficient people can try to drink high-protein milk powder (such as sanduo milk protein and whey protein), which will lead to higher intake and better absorption and utilization rate of protein than drinking ordinary fresh milk and eating meat.

People who exercise regularly have a different diet from the average person. Besides eating more protein mentioned above, they should also eat more. Four or five meals a day is not much. Don't eat too much, seven achievements are enough.

rest

Get more rest. I'm sure you know this well.