I want to sign up for a bodybuilding class, but I m very thin... 10

The exercises in the initial stage of lean men should focus on developing muscles, and on the basis of strengthening the muscles of the whole body, they should focus on the muscles of the chest, back, limbs and shoulders. At the same time, in the process of practice, it is necessary to pay attention to strengthening the nutritional supplementation, especially the strengthening of protein supplementation. Eat more legumes, meat, and eggs in your diet.

The exercises in the primary stage of the Slim Body Fitness Program should be able to involve the muscles of all parts of the body, the weight should be mainly medium to medium, and the exercises do not have to reach the limit, but should be gradual and gradually improve the adaptability to the load. The beginner fitness program can use 40%-60% of the maximum load, 4 times a week, about 1 hour each time, 3-4 sets of each movement, 6-8 reps per group.

Week. First, the first line of the same content and load of exercises. The main movements are fitness preparation activities, dumbbell bench press (pectoralis major and triceps), dumbbell front raise (deltoid), dumbbell single arm curl (biceps), dumbbell squat (quadriceps) and 10-minute stretching.

Week. 2. 5. Perform exercises with the same content and load. The main movements include fitness preparation activities, leaning dumbbell rows (latissimus dorsi), lying on their stomachs (pectoralis major), seated dumbbell presses (deltoid and triceps), sit-ups (abs) and 10-minute stretching.

I wish you early success, if it is useful to you, please [choose as satisfied], and give a [agree] to express encouragement. Thank you.

It is recommended to participate in fitness, heavy weight, low reps, eat more beef, exercise 15 days a month, half an hour each time, and it will have a certain effect in a few months.

You can sign up for yoga to increase your temperament.

1. Three times a week is perfectly fine. In general, if you keep exercising for a year, your muscles will improve significantly.

Second, each workout should not be less than an hour, it depends on the content and quality of your workout.

3. The most important thing in muscle-building exercises is the accuracy of the movements, as well as whether the muscle groups used to exert force when doing the movements are correct, such as chest forging, try to use the pectoral muscles to do the movements, do not borrow force.

Fourth, the intensity, that is, the weight bearing can only do 8-10 exhaustion in each group, if it can still be done, the weight should be increased, so that each group can not do more than 10. At least six groups a day, up to ten groups. Depending on your condition, you can divide the muscle groups of your body into three parts, one at a time, to achieve the best results, and also allow other muscle groups to rest and recover.

Fifth, the soreness of the next day is correct, especially if you want to grow muscles with soreness works best. The concession period has a few days of adequate recovery process, which is beneficial for growth. Because after each heavy weight exercise, the muscle microfibers will be pulled off, and then thicker and stronger muscle fiber tissue will grow, so that the muscles can become bigger, just like calluses on the hands, the more you grind, the longer they get.

6. Eat some high-protein foods within 30 minutes after exercising, such as protein powder, muscle building powder or milk.

7. Usually eat more white meat (such as fish, chicken) and vegetables to facilitate the synthesis of protein when the body grows meat.

8. There are many movements to do in the pectoral muscles, at least three kinds of movements can be selected each time, each movement is 6-10 groups, 8-10 in each group, and fully stretching and relaxing between each group to increase the surface area of the muscles.

Muscle gain has nothing to do with the length of exercise, just arrange a certain amount of exercise each time.

The load of muscle gain, that is, the weight bearing of the limbs, the weight does not need to reach 100%, and the weight bearing is from two or three to ninety percent that I can bear, with four or six points, that is to say, 20 30 kg barbell first practice three to four groups, each group within 10 times, the purpose is to warm up well, adjust out a good state and achieve excitement, and then increase it little by little, so as to avoid injury, but also to achieve a better exercise effect and increase strength.

When the load is high, it is necessary to concentrate, first to avoid injury, and secondly, to exercise. When the load is high, you should pay attention not to borrow force, maintain a constant speed, adjust your breathing, don't hold your breath, holding your breath will make people dizzy, and use a small amount of explosive power.

As for the amount of exercise each time, according to your tolerance, slowly increase, at the beginning, each time according to your own situation, the thin body is arranged to arrange four to six groups of each movement, and slowly increase in the future, arrange eight to ten movements, and the interval between groups should not exceed one minute.

Keep up with your diet and get plenty of rest.

If you can exercise without money, you can take other ways

The most important thing is diet and exercise Don't take those **medicines, there are***.

You don't need to ask for a personal trainer, eat less and exercise more, buy a yoga disc, there are many movements in it to teach you to lose half of your body, such as locust three poses and so on.