I am 23 years old, very thin, how can I train abdominal muscles and arm muscles, increase weight, an

First of all, you have to understand that the one you just talked about is not a large muscle group, but the abdominal muscles are the core strength, and the arms are small muscle groups, and the most important thing is that you need to improve your diet and rest habits now, and you must eliminate all foods that ignore your nutrition.

The next thing is exercise, exercise you now mainly lay the foundation first, for large muscle groups, such as pectoralis major, latissimus dorsi, lower limbs are thighs, abdominal muscles, etc., you have a certain foundation and then add to your plan, because your waist and abdomen are already bearing your body weight, you had better not want to practice everything at first, 40 minutes to 1 hour at a time is the best exercise time for novices. When it comes to exercise, you try to be anaerobic exercise, you can learn online, aerobic exercise should not be too long, because this is to consume fat and calories, if you are thin, don't practice too much such exercise, but you can't stop practicing, because your cardiopulmonary function must be improved by aerobic exercise, remember to rush. When it comes to nutrition, if you have the conditions, buy muscle powder and egg whites to eat, it's really just a student, just eat more eggs, don't have more than 3 egg yolks, egg whites are fine, don't eat spicy ones, add 5 to 6 meals a day, vegetables must be eaten, don't make this low-level mistake, muscle gain is not fat, bananas and fruits are a must, and don't hold too much.

If you are interested, you can add me. I'm not a coach, but I'm doing sales in the gym, and I'm also gaining muscle now, and now I've gained about 13 pounds, so I can communicate.

Simple you can play with horizontal bars and do push-ups. If you have dumbbells, hold a dumbbell in each hand, lift it up at a right angle, and you will have a rough shape after practicing for a few more months, and it is good to practice harder. Eat more nutritious drops, do not overeat, and arrange ...... rationsI'm not that expert, I don't understand ......Ask him more......

First of all, take care of the spleen and stomach, and as for the abdominal muscles, sit up and abdomen.

First of all, you have to understand that the one you just talked about is not a big muscle group, but the abdominal muscles are the core strength, and the arms are small muscle groups, and you need to improve your diet and rest habits now, and you must eliminate all foods that don't care about your nutrition.

The next thing is exercise, exercise you now mainly lay the foundation first, for large muscle groups, such as pectoralis major, latissimus dorsi, lower limbs are thighs, abdominal muscles, etc., you have a certain foundation and then add to your plan, because your waist and abdomen are already bearing your body weight, you had better not want to practice everything at first, 40 minutes to 1 hour at a time is the best exercise time for novices. When it comes to exercise, you try to be anaerobic exercise, you can learn online, aerobic exercise should not be too long, because this is to consume fat and calories, if you are thin, don't practice too much such exercise, but you can't stop practicing, because your cardiopulmonary function must be improved by aerobic exercise, remember to rush. When it comes to nutrition, if you have the conditions, buy muscle powder and egg whites to eat, it's really just a student, just eat more eggs, don't have more than 3 egg yolks, egg whites are fine, don't eat spicy ones, add 5 to 6 meals a day, and vegetables must be.

You have to eat, don't make this low-level mistake, gaining muscle is not to grow fat, bananas and fruits are necessary, and don't hold on too hard to return to harm. If you are interested, you can add me. I'm not a coach, but I'm doing sales in the gym, and I'm also gaining muscle now, and now I've grown about 13 pounds, so I can feast on hunger.

If you're a kid, it's not recommended to do too much muscle exercise, but if you want to, I have three great ways to do it.

1. Pectoralis major and deltoid muscles (the upper body looks good when exercised, don't exercise too much.) Use push-ups, according to your personal ability, for example, ten at a time, then you can do three sets a day, starting with ten for each set, not adding one more group. Practice this way until you feel effortless, and you can become 13 or more for the first time.

2 abdominal muscles, sit-ups can be, I personally feel that the effect is obvious, and the obvious effect will be obvious in a month, as long as you move properly. In the same way, according to your situation, do three sets of 20 starts, each set has the same number of times, you are not very old, I think this start is enough, gradually increase later, but do not increase indefinitely, each time you have added less.

These two suggestions are to practice at night.

3 brachial muscles, pull-ups. This movement must be standardized, each according to the requirements of the standard, if your muscles are not strong, I think you can not do 10 at most. It's the same loop exercise, divided into three groups, each group starts with 5, add one each time, do three sets you must be tired, do less at first, otherwise your arms are very sore, this one doesn't do much at a time, I don't want sit-ups and push-ups, I can have about 100, and this standard point is 20.

Children practice like this, as long as you stick to it for a few months, you will definitely be strong. Keep up with your diet, and if you want to grow muscle, you should often eat foods such as beef.

Eat more every night before going to bed, do 100 push-ups a day, and pull the dorm bed frame to do pull-ups.

Can you do one-legged take-offs?

This one doesn't require any equipment, and it's very strong and suits you.

5 groups per day, 5 sets per day, each group with an interval of 40s.

Within a week to two weeks, you will notice a great improvement in your leg muscles.

It's normal to have pain overnight after the first day.

When you eat fat, you have meat, you have exercise, and your muscles come.

Eat more beef, eggs, and the like. Then it is best to insist on exercising every day, and there are also muscle building powders that sell on ** will have an effect.

It depends on which muscle you plan to train.

You're skinny, and exercising alone isn't enough.

You should supplement with protein.

Then intensify your workouts.

For example, taking protein powder.

The effect is very strong.

Adopt it, brother.

Except that sports are sports... If you want to have muscles, you can be a porter for two months, and this is the fastest. The rest of the way is to exercise slowly.