How do thin people do machine exercises, and how do thin people exercise muscles without machines

Thin people don't exercise, I can't stand it.

A great way to exercise for thin people:

Arrange the amount of exercise reasonably.

Arranging the amount of exercise is one of the key aspects of scientific exercise. Practice has shown that people who are emaciated should be given aerobic exercises with a moderate amount of exercise (heart rate between 130 and 160 beats per minute) and a moderate load (50 to 80% of maximum muscle strength) should be given a weight of equipment. In terms of schedule, you may wish to practice 3 times a week (1 time every other day) for 1 to 1 and a half hours each time.

Practice 8 to 10 movements at a time, with 3 to 4 sets of each movement. Method: Contraction quickly, pause slightly, stretch slowly.

The duration of a continuous set of movements is about 60 seconds, with an interval of 20 to 60 seconds, and an interval of 1 2 minutes for each movement. Typically, each set should be able to complete 8 to 15 reps in a row.

Lay the groundwork. In the primary stage (2 to 3 months), it is best for those who are thin to enter a bodybuilding training class to learn and exercise, so that they can master the movement technique correctly and systematically, and improve their physical fitness in an all-round way. In particular, we should pay attention to muscle strength and endurance training, and gradually improve the body's adaptability and lay a solid foundation for future exercise.

Focused or targeted exercises.

After 2 to 3 months of exercise, the emaciated person will have a significant increase in physical strength and more energy than before. At this time, large muscle groups should focus on exercise, such as pectoralis major, deltoids, triceps, biceps, latissims, gluteus maximus and quadriceps muscles and other muscles, and the amount of exercise should be adjusted at any time.

In addition, the muscles of the same part may be exercised with different movements and different equipment. Normally, you need to change the exercises every 1/2 to 2 months. In addition, when exercising, the spirit (mind) should be concentrated on the part of the exercise, and do not talk and laugh, listen to **, etc.

In this way, if you persist for another half a year to 1 year, there will be a noticeable change in body shape.

When emaciated people do bodybuilding exercises, it is best to participate in other sports less exercise, especially endurance sports, such as playing football, long-distance running, basketball, etc. Since these exercises consume more energy, they are not good for muscle growth and will make you thinner and thinner the more you exercise.

Eat a reasonable diet. The diet of the emaciated person must be reasonable and varied, and do not eat too much. In addition to eating eggs, meat, and poultry rich in animal protein, we should also eat some soy products such as lilies, red beans, vegetables, melons and fruits. As long as the diet is comprehensive and nutritious, which is helpful for digestion and absorption, and the bodybuilding exercise is appropriate, you can become strong in a short time.

Firm faith and perseverance.

If the emaciated person wants to change from thin to strong, it is not a matter of one or two days, one or two months, and it is not possible to "eat a fat man in one bite" practice, and it is not okay to lose confidence because of the wrong exercise method and the effect is not significant.

Do too few push-ups, 30 can only be a group, to achieve the effect, at least 5 sets a day, not to do a lot at once, but to do several sets. Jump rope can.

Is there a basketball court near your house, it's good for boys to play basketball, office workers are like that, they don't have time to go to professional exercises, play with that arm strength machine or something, plus you practice by yourself, it's almost the same.

1. Run 2km a day, and do chest expansion exercises while running; 2. Do push-ups, which can be divided into three methods, the first is to do it on flat ground, the second is to prop your hands on a flat object 70cm from the ground, and the third is to put your feet on a flat object about 70cm from the ground, and your hands are supported on the ground, it is recommended to do 30 at a time, and the three methods are trained in groups together, and it is best to do more than 200 per day.

3. Put your feet on a flat object at a similar height to the back half of your arm, your body is parallel to the ground, your forearms are supported on the ground, your body is left or right, exercise your psoas muscles, pay attention, you need to do it on both sides, in order to achieve the effect of balancing the double silver wax difference, and see how long you can hold on to it, generally 1 minute on one side.

There are several possibilities for thinness: one is that if you don't exercise, your muscles are not developed; The second is that the absorption is not good, the intake is not as good as the consumption, of course, you can't get fat. Like your physical condition, it should be a matter of absorption that is more important.

So for you, the first thing is to confirm your digestion and absorption. The second thing to consider is the matter of nutritional intake. In order to grow muscle, it is necessary to consume more protein, such as eggs, meat, and dairy foods. When your intake is greater than your consumption, you will naturally gain weight slowly.

While strengthening your nutrition, you can pay attention to some simple and effective ways to build muscle and make yourself stronger. For example, use dumbbells, push-ups, pull-ups to exercise the chest, shoulders, and arm muscles, and use frog jumps, running, and calf raises to exercise the legs. As long as you stick to it, you will definitely grow to a satisfactory figure.

First, the diet to gain weight is divided into two phases, the first of which is the fattening period. If you eat 2,000 calories a day, if you eat 1,000 calories, the remaining 1,000 calories will be converted into fat, which is fat. If you consume 2,000 calories a day, but you consume 3,000 calories, that's **.

During this time, you can't avoid eating, what is high in calories, eat more high-protein and high-carbohydrate water, and maintain your appetite. Many people don't eat enough during the fattening period, and the daily food must be more than 5 catties during the fattening period. Second, this period belongs to the muscle-building phase.

After the weight is normal, the diet will change, but it is still mainly high in carbs and high protein. Seven o'clock breakfast with steamed bread and milk. Oatmeal and three eggs.

Lunch at 11:30 a.m. with rice, meat and vegetables. Four-and-a-half rice, meat and vegetables. Fitness starts at six o'clock.

Eight o'clock a cup of protein powder, a banana, 5 egg whites. Second, health training: aerobic exercise and anaerobic exercise are the two ways of fitness. Calisthenics includes swimming, running, basketball, cycling, and more.

It can exercise cardiopulmonary function and enhance physical fitness, especially suitable for obese people**. Anaerobics is mainly about strength training. The biggest effect of anaerobic exercise is to increase muscle contractility and strength.

Being thin does not mean that you have less fat, and you can decide whether to run or not depending on how much fat you have. The time is 30 minutes to 1 hour.

Strength exercise is something that thin people have to do, and it is something that thin people who want to exercise must do, otherwise you are so thin and only do aerobic and get thinner and thinner like a tall man in a sedan chair?

However, strength training is not summarized in such a short search time and large amount of exercise.

Generally speaking, 3-4 days a week for strength training, the time is controlled to about 45-1 hours.

Boys in general. In the high school slag car chain will continue to develop later.

Your own physique is thin and thin.

You don't have to run for too long.

A ten-minute jog will do.

Individuals can go to the gym and use machines to do specialized training for various muscle groups in the body.

The coaches in the fitness club are very responsible.

It will also help you design a diet plan.

To enable you to meet the standards that you are satisfied with.

You're not too old, don't worry.

By the time you get to college, you're going to have a big change.

There's no rush. Pay attention to what you eat.

I wish you a speedy achievement of your goals. Forget.