1, arrange exercise reasonably.
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 times per minute) and moderate load (50% to% of the maximum muscle strength) is suitable for thin people to do aerobic exercise. Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an 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 done with all one's strength, the muscle tissue is deeply stimulated, the excess recovery is obvious, and the exercise effect is excellent.
Step 2 pay attention to safety
Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises 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.
Step 3 lay a solid foundation
In the initial training stage (2-3 months), it is best for the emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques 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 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic 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. 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, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.
Step 6 eat a reasonable diet
Only when you consume more energy than you consume can you get fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually, 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 and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.
7, firm confidence and perseverance
It is not a day or two, or a month or two, for a thin man to make his body strong and plump. It is not good to try to eat a fat man at once, and you should not lose confidence because the exercise method is wrong and the effect is not obvious. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we achieve final success.
What are the taboos after male fitness exercise?
1, you shouldn't eat a lot of sugar.
Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and other foods.
2, can't drink to relieve fatigue.
After strenuous exercise, people's physical functions will be in a state of excitement. Drinking alcohol at this time will make the body absorb alcohol faster and enter the blood, which will do more harm to organs such as liver and stomach than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. Even if drinking beer after exercise is not good, it will increase uric acid in the blood, which will greatly stimulate the joints and cause joint inflammation.
3, can't drink carbonated drinks
Carbonated drinks are listed as junk food by foreign nutrition experts. Aerated carbonated drinks have few other nutrients except sucrose. Carbonated drinks are mostly added with carbonic acid, citric acid and lactic acid, which will make human body fluids in an acidic state and human body fluids in an alkaline state. Therefore, carbonated drinks are not conducive to the elimination of human fatigue, but also easily interfere with the alkaline state of male semen. Studies have shown that the combination of acidic substances, additives, preservatives and caffeine in carbonated drinks will reduce sexual ability and limit sperm strength to some extent.
4. Avoid smoking to relieve fatigue
Smoking after exercise will accelerate the metabolism of the human body, and the organs in the body are in a high-level working state, so that a large amount of smoke will enter the body. After exercise, the body cannot be satisfied because it needs a lot of oxygen, and it is more vulnerable to carbon monoxide, nicotine and other substances. So at this time, smoking is more harmful to you than usual, and poor oxygen absorption also affects the recovery of the body after exercise, making people feel tired more easily.
5, can't rest right away
If you stop to rest immediately after strenuous exercise, the rhythmic contraction of muscles will stop, and a large amount of blood that originally flowed into muscles cannot flow back to the heart through muscle contraction, resulting in a drop in blood pressure and temporary ischemia of the brain, which may lead to palpitation, shortness of breath, dizziness, pallor and even shock and fainting.
6. Don't take a shower right away
If you take a cold bath immediately after exercise, the blood vessels will contract immediately due to sudden stimulation, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick. If you take a hot bath, it will increase the blood flow to the skin, and the blood will flow into the muscles and skin too much, resulting in insufficient blood supply to the heart and brain, ranging from dizziness to collapse shock, which is easy to induce other chronic diseases.
Fitness exercise is to have a better figure. If you don't pay attention to the taboos of methods and exercises, the result will be self-defeating.