I'm skinny, how can I build muscle?

Muscles are a kind of flesh on the body of some people who love sports. Muscles not only make a person's body look healthier, but also allow people to withstand greater gravity. Some people who love sports have more muscles and are less likely to get sick. However, for some people with very thin bodies, it is very difficult to build muscles compared to those who have more flesh on their bodies. Today I will introduce to you how very thin people can build muscles.

Having a well-proportioned body of muscles is every man's dream. But some people are very thin and are jokingly called "skinny men". It is as difficult for skinny men to become "big and muscular" men as it is for fat people to lose weight, or even more difficult.

Pay attention to the following points and there is still great hope of becoming a muscular man.

Six principles for thin people to gain muscle:

1. Digestive system

If you have never been fat, it is recommended that you go to the hospital for a check-up and buy some Chinese medicine for conditioning.

2. Diet

It is recommended to eat small and frequent meals. Give yourself some snacks after meals. For example, a sweet potato, or a cup of hydrolyzed muscle-building powder. Most skinny men still have problems with their diet structure. It is recommended to try hydrolyzed muscle-building powder, which seems to be more important for thin people.

In addition, thin people should not exercise on an empty stomach. On the one hand, it will consume too much muscle, and on the other hand, it will cause dizziness due to low sugar. It is best to consume more carbohydrates before exercising. Chocolate and bananas with high sugar content are good choices. After exercising, you should also supplement with an appropriate amount of sugar and protein.

3. Exercise

A. Reasonable exercise

Skinny men should exercise with a moderate amount of exercise, and the weight of the equipment should be of moderate load (60% to 80% of maximum muscle strength).

The schedule is to practice 3 times a week (once every other day), and it is recommended that each practice should not exceed 1 hour. 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 all strength to complete, stimulate the muscle tissue more deeply, and "super recovery" is obvious, resulting in excellent exercise results.

B. Exercise should be focused and targeted

After 2 to 3 months of exercise, your physical strength will be significantly enhanced and you will have 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.

C. Avoid endurance exercise

When skinny men do bodybuilding exercises, it is best for them to participate less in other sports, especially endurance sports, such as long-distance running, and many ball sports (the three common ball games of football, basketball, volleyball, as well as badminton, tennis, 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.

4. Pressure

"A happy mind makes the body fat." In today's society, there are various kinds of pressure. Choose appropriate ways to release them.

5. Rest

Adequate rest time is beneficial to improving the body's functions; it is recommended to ensure 8 to 9 hours of rest time.

6. The key to fitness is persistence.

One day, two days, one month, two months, one year, two years, ten years, twenty years...

As long as you stick to your goal and don't give up easily, fitness is not a one- or two-day thing, the key is persistence!