How do thin people build up body

How do thin people build up body
Thin people should clarify first which kind oneself belongs to to become thin while carrying on body-building exercise. Because become thin and become thin and continue the taking place difference becoming thin getting simply. It does not have clear endocrine disease that simple to become thin, it is caused by organic disease of the nervous system or endocrine system to continue the taking place and become thin. If belong to then the sending becomes thin, please carry on body-building exercise after recovering. If become thin simply, should pay special attention to the following several question while carrying on body-building exercise.
Amount of exercise of the rational arrangement
The arrangement of the amount of exercise is one of the important links which the science tempers. Practice has proved, the persons who have become thin should be between 130 to 160 times of heart rate with medium-sized amount of exercise (every minute) Oxygen do exercises,apparatus weight by load (50% to 80% of muscular strength greatest)s medium-sized It is good. Time arrangement can be practised for 3 times (once every other day) every week ,It takes a half an hour each time. Practise 8 to 10 movements each time, do 3 to 4 groups each movement. The method is to shrink soon, stop slightly, spread slowly. It is about 60 seconds to make time of a group of movements continuously, the intermittence is 20 to 60 seconds among the groups, each kind of movement intermittence is 1 to 2 minutes. Generally speaking, should be able to finish each group continuously 8 to 15 times,last 8 times each group of number of timeses, but lighten the weight appropriately; With the movements that could be finished with all strength, it is relatively deep to stimulate the muscular tissue by the last two, " ultra quantity resumes " Obvious, it is dandy to temper.
There is certain weight in the apparatus of body-building exercise, will do a good job of warming-up exercise and cool-down before and after not merely doing exercises, and should notice that checks whether the apparatus is installed firmly, provides against any misfortune. Should notice whether the weight is appropriate, make sure not to do strength in power to practise while doing exercises. While using heavy apparatus such as the dumb-bell, want someone to protect. Had better do exercises in a group, in order to encourage each other, help each other, protect each other.
Lay a solid foundation
The persons who become thin are during the course of practising for the first time (2 to 3 months) You had better enter the callisthenics training class and learn to do exercises, so that know movement technology correctly and systematically, improve body constitution in an all-round way. Especially should pay attention to the exercise of muscle strength and endurance, improve the adaptive capacity of the organism progressively, lay a good foundation.
Want with particular emphasis and pointed
Person who become thin, after doing exercises in 2 to 3 months, physical power will strengthen obviously, energy can more plentiful than before too. At this moment, should temper big muscles, such as pectoralis major, deltoid muscle, bicipital muscle of arm, the upper arm's triceps, latissimus dorsi, buttocks big skin and four heads of skin of strand,etc. especially, the amount of exercise will be adjusted at any time. In addition, skin group of the same position can adopt different movements, different apparatus to do exercises, it is practised and make the skin group shrinks alone. With the improvement of the stingy and movement harmony of muscle strength, the result tempered will be more and more prominent. Generally speaking, practise movements and vary once from one and a half months to two months. In addition, the spirit (idea) while tempering It must guard against talking and laughing, listening to the music etc. to concentrate on the position practised. The stronger the sour, bloated, full, hot sense of the position muscles practised is, it is the better to temper the result. In this way, insist on half a year more until one year, the size will change prominently.
Practise few other projects
The persons who become thin had better participate in exercise of other sports events few when carrying on body-building exercise, especially the sports of the endurance event, such as long-distance race, play soccer, playing basketball etc.. Because there is more consumed energy of these movements, are unfavorable to the growth of muscles, and will practise the thinner. In addition, should not consume other activities with too much energy at ordinary times
Rational meal
The energy only taken in is greater than the energy that is consumed, people could become fat. So, it must be rational, various that the meal of the persons who become thin is allocated, can't be partial to a limited variety of food. Kind except eating the meat, egg, birds rich in animal protein at ordinary times, also eat more soyfood, red bean, lily, vegetables, melon and fruit,etc. appropriately. So long as diet nutrition is overall, do benefit to digesting and assimilating, combine with appropriate body-building exercise, can become plump within relatively short time.
Enhance confidence to persevere
Person who become thin want, make size by tight to strong, plump callisthenics, it is not the thing of one or two days, a few months, according to " hot for the moment " ,Think " one are eaten to a fat person " White silk law more not all rightly to be lose confidence, strengthen confidence of victory, make delicious planning bitter only, go on scientific, planned, unremitting exercise so as to high mood actively, could obtain the last success.
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