1. In terms of exercise: People who are thin should take moderate exercise (heart rate between 130 and 160 beats per minute) aerobic exercise, and the weight of the equipment should be moderate load (50% to 80% of the maximum muscle strength). The schedule can be practiced 3 times a week, 1 to 1.5 hours each time. Practice 8 to 10 movements at a time and do 3 to 4 sets of each movement. The practice is to contract quickly, pause briefly, and stretch slowly. The duration of a set of exercises is about 60 seconds, the interval between sets is 20 to 60 seconds, and the interval of each action is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times in a row. If each group does not reach 8 times, the weight can be reduced appropriately; the last two actions that must be done with full strength will stimulate the muscle tissue deeply.” “Excessive recovery” is obvious, and the exercise effect is excellent.
When weight-loss people do bodybuilding exercises, it is best to participate in other sports activities, especially endurance sports, such as long-distance running, playing football, basketball, and so on. Because these exercises consume more energy, it is not conducive to muscle growth, and the more you train, the thinner you get. In addition, don’t do other activities that consume too much energy.
2. Focus and pertinence: After 2 to 3 months of exercise, people who are thin will have significantly increased physical strength and more energy than before. At this time, you should focus on training large muscle groups, and the amount of exercise should be adjusted at any time. In addition, the muscle groups of the same part can be exercised with different movements and different equipment, and the muscle groups to be trained should be contracted separately. With the improvement of muscle strength and movement coordination, the effect of exercise will become more and more significant.
3. Reasonable diet: Only when the energy intake is greater than the energy consumed can a person become fat. Therefore, the diet of the wasting person must be reasonable, diverse, and not partial. 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 beneficial to digestion and absorption, coupled with proper bodybuilding exercises, it can become plump in a relatively short period of time.
4. Firm confidence and perseverance: It is not a matter of one or two days or one or two months for the weight-loss people to change their body shape from thin to strong, but the practice of “eat a fat man in one bite” will not work, because The exercise method is wrong, the effect is not obvious, and the loss of confidence is not acceptable. Only if you have the confidence to win and prepare to endure hardships, and actively carry out scientific, planned, and persistent exercises with high emotions can you achieve ultimate success.
