Exercise three times a week, or once every other day for about 60-90 minutes, and then gradually extend it. Each exercise should include
Warm-up activities (about 10 minutes)
Exercise activities (45-70 minutes)
Tidy up (relax) activities (5- 10 minutes)
Exercise should include about 10 movements and can be practiced in various parts of the body. Each movement can be practiced in 1-4 groups, and a practice class should not exceed 30 groups.
You can arrange 2-3 elementary courses of full-body exercise. The specific exercise movements should be different. Change a course every 1-2 months, which can change the exercise to improve the effect.
Every class contains exercises for different parts of the body. There are four arrangements, you can choose one of them.
Those who practice the upper body rank first, and those who practice the lower body rank last.
Those who practice the lower body rank first, and those who practice the upper body rank last.
Those who practice large muscle groups rank first, and those who practice small muscle groups rank last.
Reasonable arrangement of exercise
The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise is suitable for thin people to do aerobic exercise (the heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is medium load (50% ~ 80% of the maximum muscle strength). Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.
warn
Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should protect them. In order to encourage each other, help each other and protect each other, it is best to exercise together.
Lay the foundation
In the initial training stage (2-3 months), it is best for the emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.
It is necessary to be focused and targeted.
After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.
Other events should be practiced less.
When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.
Reasonable diet
Only when you consume more energy than you consume can you get fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.
Firm confidence and perseverance.
Thin people can't make their bodies strong and plump in one day, two days and a month. It is not good to practice "eating a fat man at a time" because of "a fever", and it is not good to lose confidence because the practice method is wrong and the effect is not obvious. Only with the confidence of victory, we are firmly prepared for hardship, and actively carry out scientific, planned and persistent exercise with high emotions can we do it.
Those who practice small muscle groups rank first, and those who practice large muscle groups rank last.
Literature: Younan Station Service Network