I m a skinny type, how I should train muscles

Legs should also be trained, people old legs grow old first! Beginners have to practice more, and the level has come up in targeted training, and you have to practice every part now. General principle: 3-4 groups per project, 8-12 groups each.

Give you a plan for reference.

Monday: Pectoral and triceps. Pectoral muscles: barbell chest push, push up, push flat, push down, push flat and push appropriately a few more groups. Then clamp the chest (exercise the inside). Triceps: supine neck forearm flexion and extension.

Tuesday: Latissimus dorsi: Barbell or dumbbell row. Bicep: Barbell curl.

Wednesday: Rest (you can go for a run, do aerobic exercise).

Thursday: Delt. Forearm.

Friday: Thighs: Squats. Calf.

This is rough, and the specific practice method of each item is also exquisite. A few more nonsense, it is best to practice in the evening, and eat enough carbohydrates, such as bread and steamed buns, before exercising. Timely (preferably within 20 minutes) replenish protein, eggs, and milk powder after exercise.

If you can, eat protein powder, the effect is better.

At the moment you don't have to deliberately pursue anything, stick to it and you will find rewards.

Eating fat is training muscles, it's like a fart.

If you want to eat, you have to eat protein, if you have money, you can eat protein powder, plus a heavy load of equipment exercise, the effect of three months will surprise you

Thin people gain muscle is a very slow process, you have to understand that you need muscle, not fat, so don't eat all high-fat (high-calorie) things, or get fat, ** is a big problem

As for how to exercise, since you go to the gym, why don't you ask the coach of the gym and the seniors who are there to ask for advice, this will be much better than asking here, after all, no one knows what your body is like, and the amount of exercise has to be adjusted slowly, right?

Eat more sugar and chocolate... will grow muscles;

Eat more fatty foods first, so that you can gain weight so that you can stretch your muscles, or you will train too much now, and the muscles you will train are not ideal.

Then you can ask a fitness trainer and ask him to develop a training plan that is unique to you based on your characteristics.

1. At the beginning of exercise, it is best to be moderate, don't set the goal too high, the body will be very difficult, the first is to insist on aerobic training once every two days, generally one and a half hours at a time is enough.

2. In the first two months, it is best to systematize and fix your movements, don't dry the net for more than three days, and push-ups are enough for muscle training at home, but according to the individual's physique, increase the appropriate amount. Dumbbells are mainly used to train arm strength, which can be increased sequentially.

3. After two months of basic training, I think you should be able to adapt to these exercises, and now it's time for targeted training, the most important thing is the exercise of the chest muscles and arm muscles, and the leg movement can quickly jump rope, and the practice action is best changed once a month and a half. After half a year, the body shape will change.

4. Personally, it is not recommended that you participate in sports, because more sports exercises will not be conducive to the increase of muscle shape, and if you do it for a long time, you will get thinner and thinner.

5. Food supplements are the most important, eat less salt, eat more protein foods, and eat some soy products in moderation to help digestion. and absorption.

6. Exercise is not something that can be achieved in a day or two, so everyone must insist on it and be prepared to endure hardships before exercising, after all, this is responsible for your own body.

It's also a good idea to buy gym equipment, practice when you're fine, and do more push-ups.

Make your own training plan, the easiest thing is to do push-ups and single parallel bars.

Upstairs is well analyzed!!

Ask for a novice fitness plan from the third floor, and I hope to give me advice!!