Four tips for fitness and muscle growth

1. In terms of exercise: thinners should exercise aerobic exercises with moderate exercise (the heart rate is between 130 and 160 beats per minute), and the weight of the equipment is better to have a moderate load (50% to 80% of the maximum muscle strength). The time can be arranged to practice 3 times a week (one day every other day), each time for 1 to 1 and a half hours. Each exercise will be practiced for 8 to 10 movements each time, and each movement will be performed 3 to 4 sets. The practice is to shrink quickly, pause slightly, and stretch slowly. The continuous set of movements is about 60 seconds, with 20 to 60 seconds between groups, and 1 to 2 minutes of intervals between each movement. Generally, each group You should be able to complete 8 to 15 times in a row. If the number of times per set is less than 8 times, you can appropriately reduce weight; the last two movements that must be completed with all your strength will have a deep stimulation to the muscle tissue, obvious "over-recovery", and the exercise effect is excellent.

　　When thinner people perform bodybuilding exercises, it is best to participate less in other sports activities, especially endurance activities, such as long-distance running, playing football, playing basketball, etc. Because these exercises consume a lot of energy, which is not conducive to muscle growth, and will become thinner as you practice. In addition, do not do other activities that consume too much energy. .

　　2. Be focused and targeted: After 2 to 3 months of exercise, thinner people will have significantly enhanced physical strength and their energy will be more abundant than before. At this time, focus on training large muscle groups, such as pectoralis major, deltoid, biceps, triceps brachii, latsimus dorsi, gluteus maximus and quadriceps, etc., and the amount of exercise should be adjusted at any time. In addition, muscle groups in the same part can be exercised with different movements and different equipment, and the trained muscle groups should be contracted separately. With the increase of muscle strength and the coordination of movement, the exercise effect will become more and more significant.

　　Generally, practice exercises to change every one and a half months to two 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 music, etc. The stronger the soreness, swelling, fullness, and heat of the muscles in the training area, the better the exercise effect. In this way, if you persist for another half a year to a year, your body shape will change significantly.

　　3. A reasonable diet: Only when the energy intake is greater than the energy consumed can people become fat. Therefore, the diet of thin people must be reasonable and diverse, and they should not be partial to eating. Usually, except for eating meat rich in animal protein,

　　In addition to eggs and poultry, you should also eat more soy products, red beans, lilies, vegetables, fruits, etc. As long as the diet is nutritious and conducive to digestion and absorption, and appropriate bodybuilding exercise, it can become plump in a short time.

　　4. Firm confidence and perseverance: Those who are thin must make their body shape become stronger and plump and fit, not a matter of one or two days or one or two months. With the "temporary heat", they cannot practice "eat a fat man in one bite", and they cannot lose confidence because of the wrong exercise method and the effect is not obvious. Only by firmly maintaining the confidence of victory, making preparations for hard work, and actively carrying out scientific, planned, and persistent exercises with high emotions can you achieve the final success.