1. The basic principle of lean movement is to consume less and store more.
2. Thin people are suitable for heavy weight and low frequency exercise. That is, each group of actions can be done 7- 10 times. More than 12 times, with weight loss effect. Therefore, when choosing dumbbells and barbells, you should just reach this number.
3. Usually don't do consumptive exercise other than equipment. Such as swimming and running.
4. Each training class should be controlled at around 1 hour.
5. Practice chest, shoulders and elbows every Monday. Practice your back, elbows and legs every Tuesday. Rest on Wednesday. Thursday is the same as Monday and Friday is the same as Tuesday. It is closed on Saturday and Sunday. In short, practice four days a week at most and rest for at least three days. Rest is a long fat time, and muscles and fat grow simultaneously.
Common operations are as follows:
Exercise chest muscles: bench press (lifting the middle chest, upper chest and lower chest horizontally) and supine flying birds (shaping).
Practice latissimus dorsi: pull straight at the front or back of the neck, and press up at the back of the horizontal bar (the above two actions: wide grip on the upper back and narrow grip on the lower back)
), bend over or row in a sitting position (practice back thickness).
Biceps training: dumbbell bending and small barbell bending.
Triceps brachii training: the barbell is pressed down with a narrow grip, the straight bar is pressed down on the chest, the bell is pushed behind the neck with both hands, and the bell is pushed on the head with one arm.
Practice abdominal muscles: sit-ups (practice upper abdomen) and horizontal bar hanging knees (practice lower abdomen)
Practice thighs: squat with weight
Exercise the calf: stretch the ankle with weight
Space is limited, so I won't go into details. If you don't know the technical terms, you can ask them.
Choose 1-2 movements for each part, and do 2-3 groups for each movement, with a rest between each group 1.2-2 minutes.
6. Drink less water during exercise. Thin people have a bad stomach. During exercise, blood is concentrated on the muscles. Drink plenty of water at this time to stimulate the stomach.
Seven. Don't choose your diet. Eat more eggs, beef, milk, fish and bean products. It is best to supplement it within one hour after fitness.
If we can persist, one month is 1-2 golden dragon and one year is 15-20 golden dragon, which is impossible!
Come on!