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.
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.
The above information comes from the interviewee: 5i Fitness-Vice President 10.