How to arrange fitness plans for people who are thin

When thin people perform bodybuilding exercises, they must first figure out which type of weight they belong to. Because weight loss can be divided into simple weight loss and secondary weight loss. Simple weight loss does not have a clear endocrine disease. Secondary weight loss is caused by organic lesions of the nervous system or endocrine system. If it is secondary weight loss, please recover from bodybuilding exercises before doing bodybuilding exercises. If it is simple weight loss, pay special attention to the following issues.

　　Reasonable arrangement of exercise

　　Arrect exercise volume is an important part of scientific exercise 1. Practice has proved that thin people should exercise moderate exercise (between 130 and 160 heart rate 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 arrangement can be performed 3 times a week (one time the next day), each time for 1 to 1 and a half hours. Each time practices for 8 to 10 movements, and each movement does 3 to 4 sets. The method is to shrink quickly, pause a little, 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 speaking, each group should be able to complete 8 to 15 consecutive times. If the number of times in each group does not reach 8 times, the weight can be appropriately reduced; 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.

　　　　Attention to safety

　　The equipment for bodybuilding exercises has a certain weight. Not only should you prepare and organize activities before and after exercise, but you should also pay attention to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate during exercise, and do not Exercises that cannot be done. When using heavy equipment such as barbells, someone should protect you. It is best to exercise together to encourage each other, help each other, and protect each other.

　　Laying a good foundation

　　The thinner person should go to a bodybuilding training class to study and exercise in the initial training stage (2 to 3 months), so as to correctly and systematically master the movement techniques and comprehensively improve physical fitness. Pay special attention to the exercise of muscle strength and endurance, gradually improve the body's adaptability, and lay a good foundation.

　　There should be focus and targeted 　　After 2 to 3 months of exercise, the physical strength will be significantly enhanced and the energy will be more abundant than before. At this time, the focus should be 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 speaking, Practice movements 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.

Practice less other events

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

Reasonable diet

Only when the energy consumed is greater than the energy consumed can people become fat. Therefore, the diet of thinner people must be reasonable and diverse, and they should not be partial to eating. In addition to eating meat, eggs, and poultry rich in animal protein, 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, With appropriate bodybuilding exercises, you can become plump in a short period of time.

　　First confidence and perseverance

　　Thin people should make their body shape from thinness to strong and plump, not a matter of one or two days or one or two months. With the "temporary heat", the practice of "eating a fat man in one bite" cannot be done, and it is not possible to lose confidence due to the wrong exercise method and the effect is not obvious. Only by firmly making the confidence to win and actively carrying out scientific, planned and persistent exercises with high emotions can you achieve final success.