Pay attention to the following points, there is still great hope to become a muscular man.
Six principles for lean people to gain muscle:
First, the digestive system
If you have never been fat, it is recommended to go to the hospital for examination and buy some Chinese medicine to recuperate.
Second, diet.
It is recommended to eat less and eat more. Give yourself some snacks after dinner. For example, a sweet potato, or a cup of hydrolyzed muscle-building powder. Most sparerib men still have dietary problems. It is suggested to try hydrolyzed muscle-building powder, which seems more important to thin people.
In addition, thin people can't exercise on an empty stomach, on the one hand, they will consume too much muscle, on the other hand, they will feel dizzy because of low sugar. It is best to eat more carbohydrates before fitness. Chocolate and bananas with high sugar content are good choices. After fitness, you should also add appropriate amount of sugar and protein.
Third, exercise.
A. Reasonable exercise
It is appropriate for sparerib men to exercise moderately, and the weight of equipment should be moderate (60% to 80% of the maximum muscle strength).
Work and rest schedule can be practiced three times a week (1 every other day), and it is recommended not to exceed 1 hour each time. 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 done with all one's strength, the muscle tissue is deeper, the "excessive recovery" is obvious, and the exercise effect is excellent.
B. Exercise should be focused and targeted.
After two to three months of exercise, physical strength will be significantly enhanced and energy will be more abundant 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.
C. less endurance exercise
When the sparerib man is doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, and many ball games (such as common three-ball basketball, badminton and tennis). 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.
Fourth, pressure.
In today's society, there are all kinds of pressures, so choose the right way to release them.
Verb (short for verb) rest
Adequate rest time is conducive to improving physical function; The rest time is suggested to be 8-9 hours.
Sixth, fitness is very important.
One day, two days, January, February, one ridge, two years, ten years, twenty years. ...
As long as you stick to your goals and don't give up easily, fitness is not a matter of one or two days, but you must stick to it!
Question 2: How to build muscles quickly if you are extremely thin? I often see friends asking the same question: how to build muscles quickly? What I want to say is that muscle exercise is a long and arduous process, and it is an exercise. If you are not prepared for hardship, you'd better not start.
Let's talk about your question again:
First, compared with your height and weight, you are thin, but then again, muscle training is not afraid of being thin. Being thin means having less fat, and the muscles will be more obvious and better-looking, which is an advantage.
Second, protein powder, I don't know what powder you bought. Now whey protein powder is the best for muscle training, and that kind of soybean protein powder is much worse. It is usually best to eat half an hour after practice.
Third, the practice method: What I give here is an instrument-free practice plan.
1, time, 40-60 minutes at a time, don't arrange too much, practice muscles for one day, take a day off, and running during the break is conducive to muscle building and fitness.
2, practice items, in fact, you should know these items, but maybe you don't know their role in muscle practice.
Push-ups, 10-20 each group, 4-6 groups. Specializing in pectoral muscles, some people rely on it to develop a good pair of pectoral muscles.
Buckling and stretching of parallel bars, each group 10, 4-6 groups. This is definitely the triceps killer.
Pull-ups, (reverse grip), 5- 10 group, 3-5 group. Main biceps exercises
Pull-ups, 5- 10 group, 3-5 group, back muscle killer, your inverted triangle figure depends on it.
Sit-ups, 15-25 group, 4-6 group. Needless to say, this.
3, practice requirements, slow and not fast, the action should be standard, so the effect is good, practicing a few non-standard actions is not as good as the standard. This is crucial. Take a break between each group for 30-60 seconds.
The above plans are basically to exercise upper body muscles. As long as you can stick to it, all muscles are fine. Do you want it or not? Look at yourself.
Question 3: How can people exercise their muscles if they are thin? Hehe, if you are thin, start with the equipment.
Here is a simple equipment exercise plan.
1: Monday: Exercise arm muscles. . . . . . (The specific practice method is to go to the gym to study)
Tuesday: pectoral and abdominal muscles
Wednesday: Back and shoulders
Thursday: Legs+Arms
Friday: chest and abdomen
Saturday: Back and shoulders
It is enough to repeat the exercise like this. It is worth noting that with the progress of training, the weight and number of groups should be adjusted appropriately, so that the training effect and muscle growth can be seen quickly.
The second is diet. The nutrition absorption of your body is inseparable from your trainer.
Here are some nutritional suggestions: 1 10 kg-very light. I suggest you have three meals a day, two meals a day.
Morning: Half a whole wheat bread, 2 eggs and a glass of milk.
/kloc-around 0/0, let's have a snack, two bananas and a cup of soaked cereal (preferably oatmeal with sugar).
Noon: half a catty of beef (fish and chicken are also acceptable), 2 bowls of rice,+an egg+some vegetables.
Have a snack at about 3 pm: mainly foods with high carbohydrate content and a proper amount of protein.
-It's time to start exercising. Your fitness plan should be strictly completed, so that it will be effective.
2 pm: This meal is more important, because the task of muscle repair and nutritional supplement after exercise is now. I suggest eating more high-fat food. In protein, eating an egg with a little meat is enough. At night 10, you can also drink some milk. If possible, buy a can of protein powder and make a cup.
Hehe, the growth and repair of muscle tissue can't be separated from protein, as well as the consumption of the body-for example, exercise consumes a lot of carbohydrates, and I recommend it to you based on these two foundations. I hope you can stick to it and finally succeed.
Question 4: Can extremely thin people build muscles? Five points. You and I are very similar. So did I when I started.
I run 15 minutes every day. No rest. You can't finish running. Let's leave now.
Run for a week. Then there are various exercises. I was very nauseous the week before.
Then I practiced strength for a week, and then I officially started to practice my whole body muscles.
I am thin, too.
Nutrition is particularly critical. Pork is not recommended. Eat more fish. Beef.
Five meals a day. Eat eight points at a time. Don't eat too much.
It is best to have protein powder if possible. Buy some vitamin C.
Drink protein powder while practicing. It absorbs well ~
It's also good to drink some protein powder after meals. Although it absorbs slowly, it also absorbs ~
Eat well. Only the physical strength to lift weights ~
Question 5: Can very thin people build muscles? Answer according to the topic:
line
can
middle
can
Question 6: I am thin. How to exercise muscles when you gain weight? Haha, it's very simple. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First of all, it is best to eat some pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within three to five years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that all beautiful and handsome guys like to be around you. Wouldn't it be better?
Wish you success!
Question 7: I am thin. I want to exercise my muscles, but I'm afraid I'll lose weight as I practice. What should I do? Everyone has muscles, and some people can't see them because they are covered with fat. Many thin people around us have abdominal muscles, and obviously everyone will laugh at him: haha, look at his thinness. In fact, this is muscle. It's just that the muscles are not strong enough. Too little muscle.
I suggest eating a little before practicing. I remember in the gym, the coach said the same thing.
Eat more food from protein and add more fat. The muscles transformed from fat are beautiful muscles.
In fact, the landlord can now supplement nutrition and exercise muscles, which is very effective. The reason for losing weight is aerobic exercise ... aerobic exercise is used to lose weight, such as swimming and running. The landlord should supplement protein, and then do strength exercises to make loose meat firm and turn your newly supplemented nutrition into muscle. The landlord actually has innate conditions. . . . I said that thin people are more likely to build muscles because there is no excess fat. I hope the landlord will come on. Never do aerobic exercise. . .
Question 8: I am thin. How can I exercise my muscles? What are you practicing? Go straight to hell.
Question 9: How do thin people exercise their muscles? Thin people don't do manual labor, which means that they usually eat less and the nutrition absorption is not good. First, he should take good care of his body, usually eat more, do more aerobic activities, run and so on, and then wait until your weight goes up before considering exercising muscles, otherwise it will only get thinner and thinner, because long muscles need full nutrition absorption, physical recovery, poor body absorption and poor nutrition will only make you a bamboo pole.
Question 10: How do very thin people exercise their muscles? Hello, my friend, I'm a fitness instructor, and I'm glad to answer your question.
Dumbbell bench press
A. Key exercise parts: pectoralis major, deltoid and triceps brachii.
B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up.
C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it drops to the lowest position, it will do push-ups and exhale when it is pushed up. Then push it to the open position and sit down.
D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.
Dumbbell bird in prone position
A. Key exercise areas: pectoralis major and deltoid.
B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest.
C. Action process: Two hand-held dumbbells fall to both sides in parallel, and the elbows are slightly flexed until the muscles on both sides of the chest feel fully stretched and the upper arms fall below the shoulders. Take a deep breath when the dumbbell is nailed. Exhale when holding the bell and lifting it back to its original position.
D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.
Dumbbell push
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles.
B. Starting position: Hold the bells on both sides of the head with both hands.
C. Action process: Push the dumbbell vertically with both hands until the arm is straight. Then slowly lower it to the starting position.
D. training points: dumbbell grip has greater freedom than barbell.
Side lifter
A. Key exercise site: the lateral middle bundle of deltoid muscle.
B. Starting posture: stand naturally, with dumbbells in each hand in front of the anterior pituitary, elbows slightly flexed and eyes forward.
C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to the head level. Then, slowly fall back to the original position along the original path and repeat it.
D. training points: in the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of deltoid muscle. When the dumbbell is lifted to both sides, at the same time, the wrist is turned up slightly higher than the thumb until it is lifted to the highest position. When the dumbbell falls, the wrist turns back.
Use dumbbells or barbells to lift horizontally before.
A. Key exercise areas: upper chest and deltoid toes.
B. Starting posture, standing naturally, holding a bell in each hand or lifting a barbell in front of your legs.
C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight. Then, slowly put down the reduction and repeat it.
D. training points: if you use dumbbells, put your fist forward and hold the bell in front of you. This method is to concentrate on training deltoid toes alone.
I wish you a happy fitness and early success. If you have any fitness questions, you can ask them or ask our coach to answer them.
Feeling helpful to you. I hope I can be chosen as a satisfactory answer. Thank you for your encouragement and support to our team.