1. Arrange exercise reasonably.
The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that thin people should do moderate aerobic exercise (every minute 130~ 160 times), and the weight of equipment should be moderate load (50%~50% of the maximum muscle strength). You can practice three times a week (once every other day) for one to one and a half hours each time. Practice 8~ 10 movements each time, and do 3~4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. Do a group of actions continuously for about 60 seconds, with an interval of 20~60 seconds between groups, and each action interval is 1~2 minutes. Generally, 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 actions that must be done with all one's strength, the muscle tissue is deeply stimulated, the excessive recovery is obvious, and the exercise effect is excellent.
caution
Fitness equipment has a certain weight. We should not only make good preparations before and after the exercise, organize activities well, but also pay attention to checking whether the equipment is firmly installed to prevent accidents. Pay attention to whether the weight is moderate during exercise, and never do exercise beyond your own strength. When using weights such as barbells, someone should protect them. In order to encourage each other, help each other and protect each other, it is best to exercise together.
Lay the foundation
In the initial stage of training (2-3 months), it is best for the emaciated to take part in bodybuilding training classes to learn and exercise, so as to master sports skills correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.
4. Be focused and targeted.
After two to three months of exercise, the thin man's physical strength will be significantly enhanced and his 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. 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 exercised muscles 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. Generally speaking, practice changing once every one and a half months to two months. In addition, when exercising, the spirit (thoughts) should be concentrated on the practiced parts, and it is forbidden to laugh and listen to music. The stronger the muscle ache, satiety and heat in the training area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.
5. Practice less other events.
When doing bodybuilding, thin people should take less part in other sports, especially endurance sports, such as long-distance running, football and basketball. Because these exercises consume more energy, it is not conducive to muscle growth, and the more you practice, the thinner you become. Besides, don't do other activities that consume too much energy.
Reasonable diet
Only when energy intake is greater than energy consumption can people become fat. Therefore, the diet of thin people must be reasonable, diverse and not partial to food. In addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious, conducive to digestion and absorption, plus appropriate bodybuilding exercise, you can become plump in a short time.
7. strengthen your confidence and persevere.
It doesn't take a day, two days and a month for a thin man to become strong and plump. They want to eat a fat man because they have a fever. It is not enough to practice, because the practice method is wrong and the effect is not obvious, so it is not enough to make them lose confidence. Only have firm confidence in victory and be prepared for hardship.