The best exercises to build muscle

Nowadays, everyone in society advocates keeping fit, so more and more people are exercising, and there are many ways to exercise. However, for people of different ages and body shapes, it is more important to choose the right exercise method. Many thin people hope to become stronger by exercising their muscles, but if they don’t find a good way, it will be counterproductive. So here are some suggestions for skinny fitness enthusiasts.

In terms of exercise: Thin people should do aerobic exercise with moderate intensity, and the weight of the equipment should be of medium load. The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement. In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require full strength to complete, stimulate the muscle tissue more deeply, and the "super recovery" is obvious, resulting in excellent training effects.

When thin people do bodybuilding exercises, it is best to participate less in other sports, especially endurance sports such as long-distance running, football, basketball, etc. Because these exercises consume more energy, they are not conducive to muscle growth, and the more you exercise, the thinner you will become. In addition, do not do other activities that consume too much energy.

Be focused and targeted: After 2 to 3 months of exercise, those who are thin will have significantly enhanced physical strength and more energy than before. At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, and the amount of exercise should be adjusted at any time. In addition, muscle groups in the same area can be trained using different movements and different equipment, and the trained muscle groups must contract independently. As your muscle strength increases and your movement coordination improves, the effects of exercise will become more and more significant.

Generally speaking, the exercise movements should be changed every one and a half to two months. In addition, when exercising, your spirit (mind) should be concentrated on the part being trained, and you should avoid talking, laughing, listening to music, etc. The stronger the feeling of soreness, swelling, fullness, and heat in the muscles of the exercise area, the better the exercise effect will be. If you persist in this way for another half a year to a year, your body shape will change significantly.

While strengthening your physical fitness through exercise, you should also pay attention to a proper diet. People who are thin should pay attention to a reasonable and diversified diet. You can eat more protein-rich foods, as well as more soy products and fruits. This diet plus proper exercise can make muscles grow in a short period of time.