How to intensify your workouts for particularly thin people! Make it muscular?

The reason why you are so thin has something to do with your digestive system. I don't know how much you eat, whether you have three regular meals, and how much you usually eat for lunch?

Many laymen see that the muscles of the bodybuilding are developed, and they one-sidedly think that it is the result of the practice, but in fact, it is not. There is a famous saying in the line called three points to practice and eat seven points, and the key is to replenish the weight in place to grow. That's why some people don't practice bodybuilding, but their bodies are very burly.

In view of your own situation, you can eat less meat and more vegetable protein, such as tofu, or you can only eat egg white. If you're training, you can supplement with some protein powder after your workout. Don't eat muscle building powder, which contains hormones that can make you fat.

You can practice for more than an hour in the evening and it will help you with your absorption.

Drink a glass of whole milk at night before going to bed. Eat more animal offal on weekdays. When you get fat and exercise, your muscles look good.

That's not easy, drink some wine, and then eat more.

Go to the gym, plus a sensible fitness program and nutrition. It is not a problem to grow 20 pounds in three months, provided that you have to persevere and pay some money.

When I first started to practice at the gym, I had grown almost 20 pounds in three months, and I practiced every Monday to Friday, and I went to practice after work, and I went home for dinner after practice. I also bought some nutritional supplements (protein powder, muscle gainer powder and creatine). But it takes longer to make the muscles look good

Eat!!! Eat something high in protein!

Thin body fat is low, once the practice is correct, the lines are easy to practice, whether it is the back, chest or abdominal muscles, the lines are obvious, the general fitness body fat is high, it is very strong, and the lines are covered by fat.

No, because there's still meat in the house! But you can train a little stronger.

Yes! As long as you keep exercising, go to the gym!

Of course, as long as the nutrition keeps up, strengthen the exercise.

Exercise with high-protein foods and take some steroids in moderation.

Just ask, can you be a fitness trainer with a single muscle? Answer: Of course not.

In essence, this understanding is absolutely wrong, a good appearance is just a relatively basic requirement to enter the coaching industry, a member may try out your class because of this fact, but will definitely not become your client for a long time.

There is so much expertise that it takes to become a qualified fitness trainer, and if you can really achieve the level of a qualified fitness trainer, then it will become very easy to get a high income. At the end of the development of the fitness industry, you need to have a very positive learning attitude, otherwise you will definitely take a lot of detours after entering the industry. Now the threshold of the fitness coach industry is getting higher and higher, so only by constantly improving yourself, constantly learning, and constantly updating your knowledge can you develop better and go further.

I believe that there are many people who will have a fluke mentality, thinking that if their appearance is better and their sales ability is higher, they can develop very well, which is actually wrong. The fitness coach industry needs professional knowledge to assist sales more than any other industry, and only by spending energy, time and financial resources and constantly practicing can you reach a higher level, and then obtain higher income, play a greater value in your own position, and let yourself shine.

Professional theoretical knowledge can not only help fitness coaches to maintain a perfect body with half the effort, but also have a stronger persuasive power when communicating with customers, and more importantly, can really help customers effectively complete their fitness goals, so that there will be more renewals, more referrals, more income, and long-term benign development.

Thin people can build muscles, half by training, and half by eating.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and protein is needed to gain muscle. You can take the method of eating small meals often, and you should not eat too much at each meal. There should be a gap of 30 minutes to 1 hour between exercise and eating, and the absorption is better than usual after 30 minutes of exercise.

If it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight). You can take one to two scoops of muscle building powder or protein powder 30 minutes after exercising, one or two to two times a day.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curls, curls (6 sets each).

Legs: squat, lunge squat, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-ups, dumbbell neck back arm flexion and extension (4 sets each);

Back: wide and narrow pull-ups (try to do more than 10), dumbbell rows (4 sets);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

In fact, this question is only a "superficial phenomenon", for yourself, I think you should work on the following three aspects:

Strengthen the spleen and stomach: If a particularly thin person usually eats a lot of food, then the spleen and stomach function is often too weak, so the first thing to improve is the spleen and stomach function, which is a relatively long-term process.

For strengthening the spleen and stomach, there are several suggestions for reference:1Eat on time, especially breakfast; 2.

Eat less cold food 3Eat less late-night snacks 4Eat more stomach-nourishing foods such as millet porridge, yams, etc. 5

Take some Chinese patent medicines that strengthen the spleen and stomach, such as ginseng spleen pills, gui spleen pills or fragrant sand stomach pills.

Good for lung qi: low lung capacity is a manifestation of weak lung qi, to make lung qi stronger, you can achieve it through some specific exercises. For example, take a deep breath in the morning every day, and practice breath-holding (you can practice more than 50 times a day at the beginning, that is, take a deep breath and hold your breath until you can no longer continue).

Muscle exercise: specific exercises for specific muscle groups, if you want to exercise abdominal muscles, do more sit-ups every day, I once insisted on 100 in the morning and evening for most of the year (not so much in the early stage, start with 30 if you can do 30), and I have developed eight-pack abs. If you want to work your arm muscles, you can use some equipment to work specific muscle groups.

Push-ups are a good exercise for exercising the overall arm muscles, and it is important to persevere.

You are like me. I was the same when I started.

I run for 15 minutes every day. No breaks. If you can't finish running, you can walk quickly.

Ran for a week. This is followed by a variety of workouts. The week before I was very much like throwing up.

Then I practiced strength for a week, and then I started to work on the muscles of my whole body, and I was very thin.

Nutrition is particularly crucial. Pork is not recommended. Eat more fish. Beef.

5 meals a day. Eat 8 minutes at a time. It's not okay to eat too much.

It is best to have protein powder if possible. Buy some vitamin C

Drink protein powder while exercising. Absorption is exceptional

It's also good to drink some protein powder after eating. Although the absorption is slow, it is also absorbed, and it has to be eaten well. Only then can you have the physical strength to train a large weight

It is necessary to keep exercising, you are too underweight, and you should strengthen your muscles. Long-distance running, an aerobic exercise, is a natural enemy to a certain extent, because muscle growth requires a lot of energy, and long-distance running consumes a lot of energy at the same time, so in the case that you don't consume so much nutrients every day, weight gain and endurance can not be completed at the same time.

Personally, I recommend that you gain weight first, especially now is winter, it is a good time to gain weight, eat more meals, you are too lightweight, and at the same time consume some high-protein foods, insist on fitness for more than 45mins a day, specific fitness plans, you can find fitness plans that suit you on Muscle Engineering, Muscle Network, and those online. Strive to gain about 4kg of weight this winter, and then do aerobic exercise to reduce fat in summer, the muscle line will be obvious, and at the same time, you can't relax anaerobic exercise. Fitness is hard work, and I hope you succeed.

Do middle and long-distance running every morning, don't run your hands into a half-grip shape, keep your fingers together, straighten, your thumbs spread or together, and then swing your arms as much as possible The distance and time of running do not have to be forced, step by step Run to the end to do a strong sprint, swing your arms widely

Take a break after running and do chest expansion.

Then do push-ups, with your hands open at arm's width and your feet higher than the lowest point when you push your arms down (and within a certain range, the higher the better) Exhale when moving downward, and exhale thoroughly before you can push up; Inhale as much as you can when moving upwards to open your lungs Do one or two on your own when you feel tired You can do it again after a short rest, or more times

Then use dumbbells, choose a dumbbell that you feel "just right" for a slightly heavier dumbbell, do the supine bird movement, can't do it for too long, and stop and do it again when you are tired, until your chest feels sore

The regularity of the effect of exercise on the muscles (these are very important).

Exercise in the morning to build muscle and strength, and exercise in the evening to build endurance; Higher intensity and relatively short exercise of long muscles and strength, on the contrary, long endurance does not grow muscles, and high-intensity and long-term exercise will damage muscles

Rest, adequate nutrition, sufficient energy (or a little excess), exercise can strengthen the body; Otherwise, the body is strained

Don't do bodybuilding, weight training and punching bags, explosive muscles don't look so stiff.

There is no inevitable connection between being muscular and not being afraid of being beaten. Muscular people are, of course, a little more resistant than ordinary people, and if they haven't learned fighting and fighting training, they still can't resist fighting. And the extent of muscle development depends on your exercise style, teacher, and your own muscle innate conditions.

No matter how you exercise your muscles, there doesn't seem to be a way to be fast.

Eat more protein powder, practice sandbags, and press zero. If you can practice martial arts again. Guaranteed that you can play. Hitting is speed plus strength and reaction, and finally endurance.

You don't have to be fit.,Fight.,Just look for weaknesses.,No matter how powerful a person is, he can't stand up to a brick.,Add an iron plate to your stomach.,When it beats you, your arm will be scrapped.。。。

It doesn't matter if you're muscular or underdeveloped. Whoever is taller than me will judo and cripple him in one fell swoop. I can boxe someone who is stronger than me, and I can take him down after three rounds.

Muscles and bulks can only scare weak chickens. If you have the money to get a fitness card, it's better to learn to fight. When he was twenty years old, he became a fan of judo and broke a few bones in exchange for a third-degree black belt certificate in judo.

From then on, I was the only one who bullied people, and no one could bully me. I turned Chinese New Year's Eve last year, and I felt that I could no longer learn to fall around and become obsessed with boxing when I was young. After a year of entry, I have been able to walk with the coach for more than a dozen rounds without falling.

Self-improvement is the challenge of self-improvement. Only by overcoming oneself can we defeat others. It's useless to just train muscles to scare people.

I don't know if I can scare others, but I can't be scared anyway.

Being muscular and not being afraid of being beaten are two different things. Exercise should be done gradually, there are no shortcuts.

Set your own goals and fitness plan, stick to it strictly, and you will be effective in a few months.

You go to the gym to work out, and you stick to it for a long time and you find that your body is full of muscles.