How can people who are born thin achieve effective muscle gain? Everyone is born with different constitutions. Some people will not get fat no matter how they eat, and some people will get fat when they drink cold water. Fat people always gnash their teeth and envy these thin people, but who knows the inner pain of people who are naturally thin? Being bullied because of thinness is also common. So how can people who are naturally thin achieve effective muscle gain?

How can people who are born thin gain muscle effectively? 1 the body characteristics of thin people;

Congenital overall skeleton is small and shoulders are narrow. The figure looks thin and slim. Low body fat rate. Muscle groups are small or not obvious. The bones of limbs are slender. The ratio of leg length to body length varies greatly.

Physical characteristics of thin people:

High metabolic rate, not easy to increase body tissue. It is not easy to gain weight. Muscle growth is slow. Poor muscle strength. Poor physical talent.

Training movements and frequency suggestions:

Use zoning training to train only one or two parts at a time for a specific muscle group. Training movements are mainly based on basic compound movements, and the movement process should be guaranteed to be in place. The muscles of each part only need to be trained once a week. There must be enough rest between two trainings. If there is not enough rest, you should stop training. Training courses should be changed at least every four to five weeks. Gradually increase the training weight, times and frequency.

Training intensity suggestion:

Heavy free weight training should be used to stimulate deep muscle tissue. One or two groups are better for the warm-up group, and premature fatigue of muscle groups should be avoided. In order to avoid high frequency practice in each group, it is recommended to practice five to eight times in each group. Eight to ten groups are used for large muscle groups and six to eight groups are used for small muscle groups. Gradually increase the weight and reduce the number of times to increase the training intensity, thus rapidly increasing the meat quantity and strength.

Training recovery speed aerobic training suggestions:

The recovery period is longer, so there must be more rest days. Training should be suspended before fatigue, soreness or physical recovery. Because of the high metabolic rate, you need at least eight hours of adequate sleep every night. Do less aerobic exercise, too much aerobic exercise will hinder muscle growth. Cardiopulmonary aerobic exercise should not be more than three times a week, and it should not be too intense.

Calculation of nutritional requirement ratio:

The daily protein requirement is one and a half to two grams per pound of body weight, accounting for about 30% of the total calories. The proportion of daily carbohydrate demand accounts for more than 50% of total calories. The daily intake of fat accounts for about 20% of the total calories. You should drink at least two liters of water every day. Vitamins and minerals should be supplemented every day. Eat five to seven times a day, with an interval of about three hours, on the principle of eating less and eating more meals.

How can people who are born thin achieve effective muscle gain? 2 how do thin people practice abdominal muscles?

Abdominal rolling

1. Lie on your back on the floor with your lower back close to the ground.

2. Put your hands on your ears, put your feet flat on the ground and bend your knees.

3. Miniaturize the chin to the chest, contract the abdominal muscles, exhale and lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position.

sit-up

1. Lie flat on the ground, with your feet on the ground, your knees bent and your hands crossed on your chest. You can let others hold your feet steady, or put heavy objects on your feet.

2. When you are ready, start sit-ups and lift your lower back and shoulder blades off the ground. Keep your back straight (don't bend over) during this process.

3, and then you can restore the original' prone position'. Repeat the above process to continue the practice.

Ride a bike in the air

1. Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms.

2. Lift your legs and step on the bike slowly.

3. Exhale, lift the upper body, touch the left knee with the right elbow, hold the posture for 2 seconds, and then recover.

4. Touch the right knee with the left elbow for 2 seconds, and then slowly return to the starting position.

Squat and stretch your legs.

Step 1: Prepare for the squat posture.

Feet are about shoulder width, gradually lower your body, bend your knees, and naturally move forward until you are half squatting. Put your hands on the ground in front of your feet.

Step 2: Stand up straight.

Support your body with your hands, and then use the strength of your hips to jump backwards to form a push-up posture.

Step 3: Push-ups down.

Just like normal push-ups, keep your body close to the ground. Then lift your body.

Step 4: Prepare for squatting.

When your feet bounce forward and return to the action like preparing to squat, you must make sure that your feet are flat with the ground, the weight falls on the arch of your feet, and the center of gravity is between your feet.

Step 5: Jump vertically.

Then, in the last step, get up and change to a squat position, and jump up vertically with your hips and hands.

Step 6: Landing buffer

After landing, take a squat posture as a buffer, then return to the first action and repeat the above actions.

Exercise time

17- 19.

During this period, the physical fitness of the body is at its best, the exercise ability is at its peak, the heart rate and blood pressure are also rising, and the abdominal muscle exercise effect is relatively better.

Exercise frequency

Exercise 2-4 times a week.

It usually takes 2-3 days for human muscle groups to recover after strenuous exercise. Although abdominal muscles need to be stimulated by exercise, too frequent exercise will easily lead to abdominal muscles not only having no exercise effect, but also prone to retraction.

Therefore, it is best to exercise 2-4 times a week for about 2 days each time. This can not only get proper stimulation, but also ensure adequate rest time.