How should thin people practice their muscles? Many men want to have a strong body, especially when they have a girl they like. A good figure will definitely give them extra points. Many people will choose to go to the gym to exercise. Here, I will tell you how to build their muscles.
How should thin people exercise their muscles? 1 muscle powder
The main components of muscle-building powder are part of whey protein and a lot of carbohydrates. The proportion of different brands of carbohydrates in protein will be different. Basically, the ratio of muscle-building carbohydrates to protein is between 2: 1 and 3: 1.
There is no doubt that long-term physical exercise is the gospel to improve our health, which is a surprise worth looking forward to. The immediate benefit and experience of fitness is such an "impulse". Let's build a fit figure together.
deep squat
Squat is the focus of strength and muscle training. Squat not only has obvious effect on leg muscle exercise, but also is beneficial to core strength. Squat is like a nuclear bomb, blowing up every cell in your body.
Hard inquiry (a way of credit inquiry)
Second only to the strength action of squatting, hard pulling will help you gain huge muscles and give you a wolf-like spirit. The next time you pull hard, add an extra layer of film to the barbell.
Bench press
Bench press is a golden movement to practice upper limbs, especially chest. It is unmatched by other movements (except push-ups), and it is also a prescribed movement in weightlifting competition. According to a survey, the most used equipment in the gym is bench press.
pull-up
You will see that bodybuilders with big muscles may not be able to do pull-ups. Pull-ups have been regarded as the best back training action by countless trainers. If you can't do pull-ups, you can use other equipment to assist.
Flexion and extension of parallel bars arm
The arm flexion and extension of parallel bars is also called upper limb squat, which will stimulate your chest muscles, three heads and triangle. Help you get strong upper limbs.
row
You can row a boat with an old dumbbell, or you can row in a sitting position. Rowing will focus on stimulating your upper limbs and bring super growth to your back!
How should thin people exercise their muscles 2 1. Make a good fitness plan, then stick to it and do more strength exercises.
There is a phenomenon in the gym. Many thin people who just entered the gym run on the treadmill every day, and then pack up and go home after running. After half a year, he may be thinner.
I'm not saying that running is not good. Running is a very good exercise. But if you are thin and want to gain muscle, then you must do more strength exercises. The strength training mentioned here is actually just some resistance training of muscles. You can go to the gym to do it with some equipment, or you can buy dumbbells and some simple equipment to do it at home. Such as bench press, pull-ups, barbell rowing, squat and so on. The main exercise is lifting iron, which can make you gain muscle, but running can't gain muscle.
Why do you need to do strength training? You use gravity to stimulate it to pull the muscle fibers into slight damage, and then through rest and nutrition (carbohydrates, protein, fat, vitamins, etc. ), the repaired muscle fibers grow thicker than before, which is the principle of muscle growth.
2. Do more compound exercises, especially squats.
This article is not only aimed at thin people, but also suitable for any fitness enthusiast. Whether you want to gain muscle or lose fat, you should do more compound exercise.
What is compound sports? It is multi-joint exercise, such as bench press, squat, hard pull and pull-ups. Compound exercise can stimulate multiple groups of muscles at the same time, which can help the whole body grow and improve our cardiopulmonary ability and basic metabolic ability.
Why do you want to do more squats? Because squat can promote the secretion of testosterone, and testosterone can transport amino acids, sugars and other substances into muscles for repair, synthesis, strengthening and other ways to make our muscles bigger. At the same time, testosterone can greatly improve our endurance, anti-fatigue ability and, of course, promote development and sexual ability.
3. Choose healthy food, eat more, five meals a day.
Five meals a day? It is difficult for me to eat three meals a day. I have no appetite at all. I can't eat a little. I'm also very picky about food. You want me to eat five meals a day? If I can eat, am I so thin? Eating five meals a day is an iron stomach, and we thin people can't eat at all! Even if you can eat it, you can't absorb it!
Please note that this is based on the premise that you have done all the above, that is, you have been exercising for some time.
As long as you keep exercising, you will know that after a period of exercise, your body will get better and better and your digestive ability will be enhanced. At the same time, because you consume a lot of exercise every day, you will soon feel hungry after eating. Tell me you have no appetite when you are hungry? Put a roast chicken in front of you, and you are sure to finish it.
When you exercise hard every day, I am sure that three meals a day will never satisfy you, and you will always be hungry.
At this time, just follow my advice and add two meals to yourself. But please note that breakfast, lunch and dinner are the most important and staple foods. Let you add two meals, not let you go out to a restaurant to eat two meals and drink two meals.
A bowl of oatmeal with a slice of whole wheat bread and two spoonfuls of protein powder is also a meal.
Two eggs with a slice of whole wheat bread and two spoonfuls of protein powder are also a meal.
Coupled with these two meals, you can ensure that the energy you consume every day exceeds the energy you consume. Only in this way can you gain muscle. In addition, if you really have gastrointestinal problems, it is recommended to go to the hospital for examination and treatment, otherwise eating too much food may affect your health.