There are two reasons for thinness: simple emaciation and secondary emaciation.

1: Simple emaciation has no definite endocrine disease and can be changed through bodybuilding.

2. Secondary emaciation is caused by organic pathological changes in nervous system or endocrine system. If it is secondary emaciation, please do bodybuilding after recovery.

The following plan is for reference only (it is best to go to the gym)

Aerobic training plan reference: run twice a week for 20 minutes at a distance of 3-4 kilometers (don't worry about getting thinner! Running is good for your heart and lung system. It can promote your digestion and absorption. It's good for muscle building.

Strength training plan reference: (the intensity should be mastered according to your own situation)

Jump rope warms up for 5- 10 minutes each time.

Then stretch the part to be trained.

(times) refers to the number you can barely complete! (Select the weight according to the number of times)

The first leg training day (high-intensity leg training is beneficial to the secretion of growth hormone)

Dumbbell Squat 8- 10RM (times) x3 group

Dumbbell straight leg hard drawing 8- 10RM

Dumbbell scissors squat 8- 10RM

The third day chest training

Push-ups 15-20 (times) x3 group

Dumbbell chest push 10- 12RM

Dumbbell wide chest 10- 12RM

Dumbbell bird 10- 12RM

Day 5 Back Training

Dumbbell single-arm rowing: 8- 12RM (times) x3

Hard drawing of dumbbell bent leg: 8- 10RM

Dumbbell bending stroke: 8- 12RM

Day 7 Shoulder and Abdominal Training Day

Sitting dumbbell press 10- 12RM (times) x3

Standing dumbbell side lift 10- 12RM

Vertical dumbbell rowing 10- 12RM

Sit-ups 15-20RM (times) x3

Supine leg lifts 15-20RM

(Take a break between the above action groups for 60-90 seconds. Take a 90-160s break between actions)

(Action pictures and videos can be found by Baidu! ! ! )

dietary respect

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.

Protein should eat more foods rich in fat and carbohydrate (starch, sugar, etc.) when it has sufficient intake. ), so that the thin body becomes strong. Thin people with weak gastrointestinal function can choose the liver of chickens, ducks, fish and sheep to eat. In addition, fish is easy to digest and absorb.