Goal: Weigh 8 kg in half a year, and weigh 16 kg in one year.

(2 kg after 2 months, 6 kg after 4 months)

Family training:

Push-ups, sit-ups, squats

If conditions permit, you can do two groups of each of these projects every day, and each group can reach 80% exhaustion.

Diet: Beef, chicken breast, oysters, broccoli, milk, egg white and bananas will all promote the synthesis of muscle tissue. Fish and shrimp can ensure endurance. Don't rely too much on protein powder, creatine or L-carnitine. Don't buy anything that is sold to you. As a beginner, it can really make you "strong", but the effect will disappear after stopping taking tonic. At your present level, the principle should be to eat 7 points and practice 3 points. Eat more food every day, the better. Just take it four times, so that it can be absorbed better. If you are used to exercise at noon or afternoon, eat some fruits and vegetables that are easy to eat raw, such as cucumbers and tomatoes, supplement the trace elements such as sodium and potassium consumed during exercise, and add yogurt to supplement protein; It is best to eat two pieces of bread to supplement calories. If you eat instant noodles, you can eat some fruits, vegetables and eggs at the same time, so that the calories, protein, fat, vitamins and trace elements needed by the human body can be balanced. However, it should be noted that after fitness, it is mainly a light diet, and it is not appropriate to overeat. It is advisable to eat seven minutes full, and it is beneficial to eat half an hour to an hour after fitness.

Combination of work and rest: It is best to drink a large glass of water in the morning, which will speed up the body circulation, make the body better wake up from sleep and take a nap in the afternoon. It is not good to take a bath for too long every time, which will consume physical strength and even muscles. Sleep is very important for your muscle synthesis. Don't stay up late.

If you have nothing to do, it's okay to grow muscles, but there are still some differences between the movements in the gym and those in the gym. Increasing muscles requires the coordinated development of the whole body muscles, so the parts you need to practice are chest, back, abdomen, deltoid, second arm, third arm, head muscle, thigh and calf. Let me make a plan for you.

Push-ups in 4 groups, each reaching the limit!

Narrow hold push-ups are limited in 4 groups!

Sit-ups in 3 groups, each group reached the limit.

There are 4 groups of pull-ups, and each group has more than 6 bottoms.

There are 4 groups of backhand pull-ups, and it is better to do more than 6 bottoms in each group.

Parallel bars arm flexion and extension 3 groups, each group has 6 bottoms, which is better.

Jumping frog group 4 10-20 is very important Legs must be thick! Moreover, it is absolutely effective to practice hair in Jianghu, although it is not a fitness method.

The above plan is divided into two days, one week, three cycles, and rest on Sunday!

Let me talk about diet.

If you want to gain weight, to put it bluntly, eat more good things! What is a good thing?

Eat more eggs, milk, chicken breast, beef and mutton.

Every meal should be regular, quantitative and regular.

Regular exercise, a balanced diet and a good work and rest are the secrets of your weight gain. Many people think that these principles are too common and try their best to find the secret of muscle gain, but I want to tell you that if these three basic things can't be done, the other secrets are castles in the air. The so-called regular exercise means insisting on fitness training for about 50 minutes 3-5 times a week. The so-called nutritional balance is the combination of thickness and meat, mainly vegetables, supplemented by meat, and the processing is relatively light. A good work and rest means going to bed early and getting up early every day. All these have been done, and the weight will naturally increase and it will be healthier. If it doesn't increase, it means that there is something wrong with the body's digestion and absorption function and it needs conditioning. In terms of exercise, my suggestion is 50 minutes three to five times a week, including 35 minutes of strength training and 15 minutes of aerobic exercise. Strength training should exercise the chest, shoulders, back, abdomen and legs every time. Choose 65,438+0-2 movements for each part, do three groups for each movement, and rest for 90 seconds between the two groups.

Just do three sets of sit-ups at a time.

Don't go to the gym, just push-ups. 20-25 in each group, usually 3-4 groups. Rest for 30-60 seconds.

1. Long-distance push-ups

Main exercise side pectoralis major and biceps brachii. When the elbow angle is greater than 135 degrees, the force is mainly exerted by the biceps brachii.

2. Wide push-ups

About 1.5 times shoulder width, mainly exercising lateral pectoralis major, developing deltoid toe and triceps brachii.

3. Middle distance push-ups

Slightly larger than the shoulder width, it mainly exercises the middle part of pectoralis major (increases the thickness) and develops the toe of deltoid muscle and triceps brachii.

4. Narrow push-ups

Less than shoulder width, put your hands in front of the nipple, mainly exercise the toes and triceps brachii of deltoid muscle, and develop the inner side of pectoralis major (pectoral groove)

Breathing method

Generally speaking, there are two ways to breathe: one is to inhale every time you lie prone (you must only use your nose) and exhale when you support (you can use your nose and mouth). The other is to inhale and exhale once, two or three times. Based on the fact that you don't feel difficulty breathing. Please note that only one method can be used at a time.

Basic explanation

A. Support your body with your hands, with your arms perpendicular to the ground and your legs extended to the back of your body. Keep your head, neck, back, hips and legs in a straight line with your hands and toes.

B. Bend your elbows to the outside of your body and lower your body to be basically close to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state.

Action focus: the whole body is straight, flat and flat. Difficulty: elbow flexion and straight push.

Brief introduction of method

1, combination of speed and speed: do it several times quickly, then do it slowly or change exercises.

2. Time counting method: count the number of movements in a certain unit time, which can be divided into non-stop and pause.

3, fixed number timing method: after completing a certain number of exercises, calculate the time spent.

4. Counting exercise method: the number of times the practitioner does the maximum energy, but there must be certain requirements and regulations. It can be divided into continuous method and discontinuous method.

5. Comprehensive practice method: practice transformation with various postures and methods.