Thin people can exercise and you can grow stronger!
Although today is a popular age for weight loss, there are still many “thin people” who are eager to increase their weight.
First of all, most of the thin people are also weaker, and it is easy to encounter setbacks by blindly trying to gain weight.
Therefore, many thin people have doubts about fitness: Does fitness need a certain physical foundation, and whoever can practice can receive results?
In fact, there is no need to have such concerns at all. The National Sports General Administration of Sports Medicine and the Sports Hospital Huang Guangmin, a physician, said that as long as they recognize the position and the method is right, it will be no problem to lean and lean.
Dr. Huang Guangmin said that the causes of lean people are complex and often caused by a combination of factors, such as genetics, nutritional disorders, digestive tract dysfunction, lack of physical activity or strength training during adolescence, and targeted comprehensive measures should be used.Coping with it can get better results.
The thin man is mainly engaged in the “long block” from the three insertions of appropriate strength training, improved nutritional structure and conditioning of digestive tract function.
Change your “thin body weight” Huang Guangmin said that regardless of gender, the normal body composition contains a certain proportion of “thin body weight”. The so-called “lean body weight” is mainly composed of bones and muscles, which is relative to the body’s micro-weight.In terms of.
After adulthood, bone development is mature, and there is no obstructive weight change. Muscle becomes the decisive factor affecting lean body mass.
So simply speaking, the biggest goal of weight gain for lean people should be to lock in the change of their own “lean weight”, that is, gain muscle.
Muscle growth is due to strength stimulation.
The exercise that wants to increase muscles is mainly based on weight training. Contrary to the aerobic exercise that consumes energy consumed by dieters, weight training can be used to reverse the use of dumbbells, barbells, etc., in conjunction with the full contraction and relaxation of large muscle groups.The purpose of stimulating muscle growth.
After continuous formal scientific weight training and reasonable dietary supplements and rest, the weight training alternates the bodybuilder’s large muscle groups to grow and gradually accumulates some weight.
Huang Guangmin reminds the bodybuilders that they should pay attention to the balanced development of muscle strength training during training. Otherwise, it is not easy to receive the exercise effect, but also affects the appearance. At the same time, the asymmetry of the whole body muscle strength may cause sports injuries during training.
Reasonable arrangement of exercise volume Thin people need to gain weight, and the arrangement of exercise volume is one of the key changes.
Body weight loss should be moderately exercised in fitness, and the weight of the device is moderate (50% to 80% of the ultimate strength).
The schedule can be practiced 3 times a week (once every other day) for 1 to 1 and a half hours each time.
In the two or three months of the initial training, the trainer does not respond to the situation. Because of his thin body, it is necessary to lay a preliminary foundation for the body, and at the same time correctly and systematically grasp the correct use of various instruments.
After two to three months of basic exercise, the bodybuilder will feel a significant increase in physical strength and thus more abundant than before.
At this time, the focus of the exercise should be on the large muscle groups, such as the pectoralis major, deltoid, biceps, humerus triceps, latissimus dorsi, gluteus maximus and quadriceps muscles.The amount of exercise is combined with large weight stimulation and small and medium weight recovery, and the bodybuilder should adjust at any time according to the growth and recovery of his muscles.
This will continue for six months to one year, and the body shape will undergo significant changes. It should be reminded that when bodybuilding is training, it is best to take less exercise in other sports and give more strength to stimulate the muscles to rest.time.
In particular, the exercise of endurance programs, such as long-distance running, playing football, playing basketball, etc., consumes less energy, which is not conducive to muscle growth, and will be more and more thin.
Three points to practice seven points to eat three points in practice, seven points in eating.
Although this sentence is widely circulated in the bodybuilding circle, although it is absolutely absolute, it accurately reflects the essence of diet for muscle growth.
Dr. Huang Guangmin said that lean people need to pay more attention to supplementing nutrition. You can eat some high-calorie foods such as cream chocolate, nut dessert, sugary drinks, etc. 1 to 2 hours before training.
At the end of the training, drink less ice water.
In the usual diet, pay attention to increase protein intake, such as meat, eggs, poultry, soy products, milk foods; at the same time ensure the basic needs of staple food (diet) to prevent the intake of protein as heat energy is consumedYou can take some fortified protein whole nutrients, cream products, etc.
Special attention should also be paid: you should learn to consciously eat three meals in a targeted manner, do not picky eaters, and eat less snacks.
In addition, if there are too many people in the lean person to supplement the dysfunction of the digestive tract, you should ask the doctor to adjust the condition before starting the exercise, and lay the foundation for you to strengthen yourself.