How can thin people gain weight and muscle effectively?

Obesity has become a common phenomenon in today's life. While fat people are still worrying about how to lose fat on their bodies, thin people are already starting to worry about being too thin and whether they should gain weight. Life is like this, a continuous cycle. Thin people want to get rid of the problem, while others want to lose fat on their bodies. So how can thin people gain weight and muscle? How can thin people exercise to help gain weight?

Fitness plan for thin people to gain weight and muscle:

Choose basic movements, higher intensity, moderate training time, lower frequency, and strict diet. Exercise three times a week, or once every other day, for about 60-90 minutes each time, and then gradually extend it.

Each workout should include:

Warm-up exercises (about 10 minutes)

Physical activity (45-70 minutes)

Clean-up (relaxation) activities (5-10 minutes)

Exercise should include about 10 movements and exercise all parts of the body. Each movement can be practiced 1-4 sets, and one exercise class should not exceed 30 sets. A beginner's program that can include 2-3 full-body workouts. Specific exercise movements should be different. Change the course every 1-2 months to vary the exercise to improve the results.

Each class includes moves that work a different part of the body. There are four arrangement orders, and you can choose any one of them.

Those who train the upper body should be in front, those who train the lower body should be in the back.

Those who train the lower body should be in front, and those who train the upper body should be in the back.

Those who train large muscle groups are in front, and those who train small muscle groups are in the back.

Arrange exercise properly

The arrangement of exercise volume is one of the important links in scientific exercise. Practice has shown that thin people should do aerobic exercise with a moderate intensity (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be moderate (50% to 80% of maximum muscle strength).

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 exercise results.

be safe

Bodybuilding equipment has a certain weight. Not only should you do warm-up and cool-down exercises before and after exercise, but you should also pay attention to check whether the equipment is installed firmly to prevent accidents. When exercising, pay attention to whether the weight is appropriate and never do exercises that are beyond your ability. When using heavy equipment such as barbells, someone should be there to protect you. It is best to exercise with friends so that you can encourage, help and protect each other.

According to relevant research, being too thin and being too fat are two extreme problems, which both represent an unhealthy body. So for fat people to lose weight and thin people to gain weight, they can adjust through exercise. So how can thin people gain weight and muscle? The best way is to exercise. You can enhance your physical health and gain weight through fitness, running, and exercise.