Roommates are thin but insist on fitness, how should thin people exercise?

If you want to go to the gym with a thin body, then you must not choose some high-intensity training. Because we need to know that fitness is especially good for people's bodies.

And it can help us to be healthier, so that we become tallerSome people who are already thin still want to go to the gym, then I suggest that she should first gain muscle, because the muscles of the human body are really very important to us, if there is no muscle, it will appear that people are particularly thin, as if a feeling of weakness.

Moreover, thin people also lack some fat in their bodies, and our exercise is mainly to consume some excess trace elements in the human body, so as to achieve the purpose of supplementing more trace elements needed to carry out, and thin people, if they want to fitness, then they should not do some particularly strong fitness exercises at the beginning, nor do they do some fitness exercises such as shaping, but the first thing to choose is to gain muscle, because after choosing to gain muscle, we can have more choices of fitness methods to choose.

Rather than just being limited to one fitness modality, we can train our leg muscles or hand musclesIncluding abdominal muscles can also be exercised, if thin people want to go to the gym, if they do not gain muscle, then it is really difficult for the later training plan. And it's not helpful for your body.

Thin people can gain weight and exercise at the same time, and then train to lose fat after the body weight increases, which can have a good effect.

People with a thinner body, if you insist on fitness, you must pay attention to a nutrition of your body at the same time, otherwise too much energy loss is not conducive to your health, so that the nutrients are absorbed quickly after exercise, which is of great help to the body.

These thin people should supplement some needed nutrients every day, and then do some exercise appropriately.

The most important thing for thin people to exercise is to pay attention to eating, if you don't add enough energy, it will consume a lot of physical functions.

I think that thin people take in sufficient nutrients every day, because exercise and fitness consume too much energy, and if you don't have enough energy, you can't stick to it.

Thin people must pay attention to the standardization of fitness, many thin people deliberately burden heavy equipment in order to achieve the goal quickly, and it is easy to hurt themselves.

Thin people can also work out, after all, fitness is to increase muscle, although the weight is up, but the body becomes very good-looking.

I think that people with a thinner body should exercise properly to increase their muscles, and if they exercise at high intensity, it will also be harmful to their body.

First find out the reason for the lean side:

First of all, you need to know why you are on the thin side, and conduct a physical and health analysis to see if it is a potential impact of the disease. Only by addressing the root causes, then targeted fattening plans are determined.

After understanding the causes of the body's wasting, providing a daily diet plan and the support of special comprehensive nutrients such as nutrient liquid powder, after getting an effective supplement of energy, scientific and healthy weight gain.

Secondly, in the early stage of fitness, do not seek weight, only the standard of action

Find your own starting point, know your physical status, and improve yourself little by little.

Use large muscle groups as part of your training

Biceps, pectorals, back muscles, thighs, calves, abdomen and shoulders are trained in turns, one cycle for three days, legs and shoulders, chest and biceps, back and triples, etc.

Pay attention to adequate intake of protein and carbohydrates in food

Protein can be set to one kilogram of body weight grams. Carbohydrates can be set to 4-6 grams per kilogram of body weight.

Finally, take a break

At the same time, you will continue to exercise, and you will feel a particularly noticeable change in yourself for about three months.

Just start exercising, the gym equipment is too heavy for fitness. It will cause muscle injury, and at the same time, it will not achieve the purpose of building muscles, which is completely counterproductive. Secondly, beginners can not master dumbbells well, which will cause problems such as unbalanced muscle development, small muscle development but sluggish development of large muscle groups.

Before starting fitness, it is necessary to make it clear that fitness sports can not be strong, can not be brutal, the combination of work and rest can complement each other, and reasonable exercise can increase learning ability. It is recommended to do barbell exercises, there are several basic movements that can help to tone large muscle groups, so that the blood vessels are rich and nourish the muscles, so that they can grow. One set per day, 3-4 sets of each movement, 12-15 reps per set, rest for a period of time between each set, start with light weight, and increase the weight one by one.

In general, do what you can. Upright raise, upright back raise, upright arm bend, knee bend row, bench press (moderate, not too heavy, it is best to be protected by a coach or student during weight exercises), squats (appropriate amount, not too heavy, it is best to be protected by a coach or student during weight exercises), sit-ups, pull-ups (feel free to adjust). When you're done, jog for 1 km to relax your muscles.

Eat as soon as one hour later. If you stick to it for the first three months, your muscles will develop quickly. In the past, I was also very thin and my shoulders couldn't support my clothes, but after a year of doing it, my muscles developed quickly and I was very confident.

At the beginning, you can do some basic exercises as follows: 1. Bench press, 2. High pulldown, 3. Squat;

4. Barbell curls, etc., you don't need to eat protein powder at the beginning of the diet, wait for a period of time, the foundation can be eaten, after exercise, no more than 25 minutes of aerobic energy, plus its adequate sleep, insist on practicing like this every day, and the body shape will change greatly in 1 3 months.

First of all, you have to eat more to gain weight, at least four meals a day, originally I don't recommend buying creatine and whey protein.

If you practice at home, then you can buy the right dumbbells, there are many ways to play dumbbells, and the following is a detailed description of how to play dumbbells:

1.Dumbbell bench press.

Main muscles used: pectoral muscles.

Other muscles: triceps, deltoids.

Starting position. Hold a dumbbell in each hand and lie on a flat bench. Stretch your arms straight with your fists facing each other. The dumbbells are located slightly outside the shoulders.

Movement Elbows spread apart and the dumbbells are lowered until the upper arms and forearms are at a 90-degree angle, and the upper arms are almost parallel to the ground. Then push the dumbbells up until your arms are straight and the dumbbells almost touch.

10 pound dumbbells? It's almost every two days to practice, just do what you can Running is also once every two days.

It's best not to do too much strenuous exercise for thin people, who are already thin, and strenuous exercise consumes too much energy!

At the beginning, you can start by doing push-ups and start quickly, do 5 sets in a group of 20 times, the time interval is not too long, and then do sit-ups, also do it in acres and virtual groups, you can do it according to your own situation, and then use dumbbells to train the muscles you want to train, and the methods are available online.

The most important thing is to supplement a lot of protein in time after exercise, you can eat some eggs (only eat egg white), and you should also pay attention to eating more foods with high protein content in your usual diet, such as fish, meat, etc.

A month to the gym won't have much effect. But you can still give it a try. It is recommended that you eat 5-7 meals a day.

Eat every three hours. Then try to lift 80% of the weight you can in the gym. Exercise for an hour or so, then go home and get some rest and nutrition.

Exercise for two days and take one day off. Don't exercise for more than four days a week. Eat something before going to bed at night before going to bed, so that the effect is more obvious.

The amount of food is increased, and at the same time, the body is relatively plump and the strength is increased. Sleep is comparatively better.

Skinny fitness is actually very easy, if you don't go to the gym, you can buy a dumbbell, dumbbell stool to practice dumbbell bench press, dumbbell bird, sit-ups, dumbbell squats, etc., dumbbell action each posture to do 3-5 groups, each group 8-15 times, you can practice every other day, all-round exercise of the upper and lower limbs, chest muscles and abdominal muscles, while the diet pays attention to maintain nutrition, low fat and high protein.

First of all, you have to determine what kind of skinny method you are:

Now in fact, it is not just to look at the body shape is thin or fat, but to look at your body fat rate, sometimes you look very thin people, but a little exercise will always sweat, which shows that the body fat rate is also relatively high, can be described as a "thin fat man", such is the worst practice, because it means that the fat content of internal organs is high.

If you are mainly to strengthen your body and spleen, and do not pursue that kind of muscular body, it is recommended to say a few basic words "keep your mouth shut and open your legs", and in addition, on a regular basis, such as doing strenuous exercise once a week to teach a large amount of exercise, such as climbing, long-distance running, etc., can also keep the body healthy.

Some people think that they don't need to work out to be thin, which is wrong Fitness is not for the sake of being thin, but to make the body better and healthier and healthier, and do some itchy exercises.

What about people who think they're thinner? If you work out, it's more effective, and it's easy to train your abs.

The body fat percentage itself is relatively low.

And what about a skinny man? I just want to build muscles.

What about thin people? will only get better and better as the body is practiced, and at the same time, the male body will become healthier and healthier.

It is recognized that it is difficult for fat people to gain muscle and thin people to gain muscle, but do you know why it is difficult for thin people to gain muscle? Today, let's take a look at how thin people gain muscle!

Thin people often give people a feeling of weakness, giving people a sense of insecurity, especially the higher the person to others, the stronger this feeling, being said to be chopsticks is really bad, so do everything you can to make yourself stronger rather than fat.

As the saying goes, three points of exercise, seven points of eating, the importance of diet in gaining muscle and weight can be imagined, the focus of weight gain is to consume more calories than to consume calories. Calories are very important, only if you eat enough food, you can increase calories, your weight will grow, you can't meet the need for calories, let alone grow meat, it's good to maintain weight.

Calories are mainly provided by the three major energy sources of carbohydrates, proteins and fats in food. If you want to eat supersaturated calories, the existing three meals a day is not enough, you need to add more meals several times a day, you can eat several more meals a day, in addition to the necessary breakfast, lunch and dinner, you can add afternoon tea in the afternoon, and add a supper in the evening. Properly replenish calories before exercising, don't eat too much, or don't exercise too much, your stomach will sag, and you will have appendicitis.

It is also necessary to supplement protein after a workout and drink some protein drinks.

Exercising is a process of persistence, absolutely not relying on three minutes of heat, one day when the interest comes, just practice more, one day too lazy to move, just rest for a day, this is absolutely not possible, but also has no effect. It is necessary to strictly follow the prescribed time and amount of practice every day, and do enough warm-up before the exercise, the warm-up can effectively prevent muscle damage, and after the end of the relaxation, it is best to take a shower with warm water at home, and massage the sore area by yourself. After a certain amount of time, the muscles will adapt to this exercise, but after adaptation, you need to increase the intensity so that the body can adapt to the new intensity, so that the muscles will be strengthened.

Muscles are strengthened in a cycle of first soreness, then slow adaptation, soreness, and adaptation. From weak to strong, it is strengthened.

Let me share my own personal experience.

In fact, I changed from a thin boy trying to gain muscle, although it is not very powerful, but it is still very effective.

Share your experience.

At the beginning, he was 178cm tall and weighed 118 pounds, and he was really thin with only bones, and then it rose to 140 pounds in half a year.

High-energy warning ahead.

High energy ahead. Early warning (although it is not very powerful, but it is also considered to be some achievements @ Zhang Zhongzheng mr) muscle gain is also from the three aspects of exercise, diet, and work and rest.

1. Exercise:

If you can, try to go to the gym and get in touch with the equipment to exercise, but at the beginning, you must pay attention to the standards of action and posture, start with the lightest weight, don't rush to add weight, give yourself 1 3 months to find the feeling It is recommended to spend more time on the three major muscle groups of the chest, back and legs at the beginning, don't spend too much energy to do small muscle groups, and then slowly start to get worse (pay attention to protection).

Try the basic principles of large weights, fewer reps, and more sets.

2. Diet:

Thin people generally have picky eaters, do not eat much or overeat, first of all, we must get rid of these bad habits, eat three meals regularly, eat more staple foods, high-protein foods, meat and vegetarian combinations.

Because the consumption of exercise is relatively large, consider adding meals in the middle of the morning and afternoon, that is, eat some bread, nuts, fruits and the like, and finally 2 spoons of protein powder after workout to supplement nutrition.

3. Work and rest:

Only when you rest well can you practice well.

Don't do it 7 days a week, the effect is very poor, muscles don't grow when you exercise, but when you rest.

Try to get 7 hours of sleep a day.

You can choose the exercise method, practice 2 days off 1 or practice 3 days off 1

Remember: don't think that 1 or 2 months will have noticeable results.

Unrealistic! But I'm sure you'll definitely change a lot in half a year.

Fitness is really, no pain, no gain.