How to exercise for a thin body

Everyone's height, weight and body shape are different. Although some people want to be thinner, some people are short and thin, which will make them look very thin. Especially if men are thin, they tend to lack masculinity, which also gives people a bad impression. But in daily life, some exercises can make thin people look stronger.

Let’s start with eating:

For these people who want to become stronger, diet is of paramount importance. If you do not increase your nutrition during muscle-building training, you will most likely become thinner the more you train.

How to eat a muscle-building diet? Follow two principles: 1. Eat more meals frequently, 2. High in carbohydrates and protein.

When doing muscle-building training, in addition to promoting muscle growth, it will also cause fat growth. The advantage of being thin is that your fat percentage is low. When the training intensity reaches a certain level, the muscle lines you develop will be much better looking than those of fat people.

If you are a skinny person and you cannot get enough calories from your daily diet, you can take some muscle-building powder.

Now let's talk about how to "practice":

The purpose of "exercise" is to assist nutrient absorption, because exercise will speed up our metabolism, mobilize various hormones and enzymes in our body, accelerate the decomposition and digestion of food and the absorption and utilization of nutrients. Similarly, fitness exercise will promote muscle growth and make us stronger. Isn't this killing two birds with one stone? It not only improves the absorption problem, but also builds a strong body!

Generally, fitness beginners can train blindly. The so-called blind training means that as long as the intensity is moderate, you can start exercising from any part of the body. Start with the 7 golden fitness movements: squat, press, deadlift, bench press, pull-ups, and parallel bar dips. Train 2-3 times a week and you will see improvements in your figure in one month.

Starting from the second month, you need to be more professional and start "differentiated training" for the body, training 1 to 2 parts each time, such as the pectoral muscles, back muscles, deltoids, quadriceps, etc.

Take the shoulder exercise arrangement as an example:

Exercise 1: Seated dumbbell shoulder press

The second action is standing Smith rack pull

The third action, machine seated shoulder press

Exercise 4: Lateral Raise

Do each movement 8-12 times and repeat 3-4 sets.

After training each part of the body, you need to rest for 48-72 hours to give the muscles time to repair and grow. When the whole body has been tortured, a training cycle is over and you can proceed to the next cycle. Generally, one cycle is one week, and one week consists of 3-5 days of training.

If you train 4 times a week, you can arrange it like this:

Monday: Shoulders + Calf;

Wednesday: Back + Biceps;

Friday: Chest + Triceps;

Sunday: Thighs + abs.

Reduce aerobic exercise

Aerobic exercise burns fat while also building muscle. You're already skinny enough, and cardio isn't your top priority!

There is an old saying for those of you who have difficulty gaining muscle: Don’t run if you can walk, don’t walk if you can stop, don’t stand if you can sit, and don’t sit if you can lie down. If you are really worried about your lungs, then do aerobic exercise twice a week at most! And it should be constant speed, low intensity aerobic exercise.

Get more sleep

Muscles grow during rest and sleep. (So ​​get enough rest and don’t stay up late)