Post Date November, 16 2024
Because I am very thin, I often say: thin as a bamboo pole, blown down by the wind. But being born thin is not our fault, so what are the ways to change the shape of bamboo poles the day after tomorrow? Can it be more attractive? How can you be more masculine?
1. Reasonably arrange the amount of exercise
The arrangement of exercise volume is one of the important components of scientific exercise. Practice has shown that individuals who are thin should engage in moderate aerobic exercise (with a heart rate between 130 and 160 beats per minute), and a device weight of medium load (maximum muscle strength of 50 beats)% to% is optimal. The schedule can be practiced 3 times a week (once the next day), with each practice lasting 1 to 1.5 hours. Practice 8 to 10 actions each time, with 3 to 4 sets of each action. The method is to quickly contract, pause slightly, and slowly stretch. Do a continuous set of actions for approximately 60 seconds, 20 to 60 seconds, with each action lasting for 1 to 2 minutes. Generally speaking, each group should complete 8 to 15 consecutive tasks. If each group does not complete 8 tasks, weight can be reduced appropriately; The last two must be completed, with deep stimulation of muscle tissue, obvious excessive recovery, and excellent exercise effect.
2. Pay attention to safety
Fitness equipment has a certain weight, so it is not only necessary to prepare and organize activities before and after exercise, but also to check whether the equipment is firmly installed to prevent accidents. When exercising, pay attention to whether the weight is moderate and do not engage in exercises that are out of reach. When using heavy equipment such as barbells, they should be protected. It's best to exercise together in order to encourage, help, and protect each other.
3. Building a solid foundation
In the initial training stage (2-3 months), it is best for those who are thin to enter a fitness training class, master movement techniques correctly and systematically, and comprehensively improve their physical fitness. Pay special attention to exercising muscle strength and endurance, gradually improving the body's adaptability and laying a good foundation.
4. Be focused and targeted
After 2-3 months of exercise, lean individuals will significantly increase their physical strength and have more energy than before. At this point, it is important to focus on exercising large muscle groups, such as pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus, quadriceps femoris, etc. The amount of exercise should be adjusted at any time. In addition, muscle groups in the same area can be exercised using different movements and equipment, and the muscle groups can be contracted separately. With the stinginess of muscle strength and the improvement of exercise coordination, the exercise effect will become increasingly apparent. Generally speaking, practice changing every one and a half months to two months. In addition, the spirit (thoughts) during exercise should be focused on the practice area, avoiding lively conversations, listening to music, etc. The stronger the soreness, bloating, fullness, and heat of the muscles in the exercise area, the better the exercise effect. In this way, if you persist for six months to a year, your body shape will undergo significant changes.
