When thin people perform bodybuilding exercises, they must first figure out what kind of weight loss they have. Because weight loss can be divided into simple weight loss and secondary weight loss. Simple wasting does not have a clear endocrine disease, and secondary wasting is caused by organic lesions of the nervous system or endocrine system. If it is secondary weight loss, please recover from the illness before doing bodybuilding exercises. If it is simple weight loss, then you should pay special attention to the following issues when doing bodybuilding exercises.
Reasonably arrange the amount of exercise
The arrangement of exercise volume is one of the important links in scientific exercise. Practice has proved that people who are emaciated should do aerobic exercise with a moderate amount of exercise (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be a moderate load (50% to 80% of the maximum muscle strength). The schedule can be practiced three times a week (once every other day), for 1 to 1 and a half hours each time. Practice 8 to 10 movements each time, and do 3 to 4 groups of each movement. The method is to contract quickly, pause briefly, and stretch slowly. Continuously perform a set of movements for about 60 seconds, with a 20 to 60 second interval between groups, and a 1 to 2 minute interval for each movement. Under normal circumstances, each group should be able to complete 8 to 15 times in a row. If the number of times in each group cannot reach 8 times, the weight can be appropriately reduced; the last two movements that must be completed with all your strength will stimulate the muscle tissue deeply. "Excessive recovery" is obvious and the exercise effect is excellent.
Pay attention to safety
Bodybuilding equipment has a certain weight. Not only do you need to prepare and organize it before and after exercise, but you also need to check whether the equipment is firmly installed to prevent accidents. When exercising, pay attention to whether the weight is appropriate and do not do exercises that are beyond your ability. When using heavy equipment such as barbells, someone must protect you. It is best to exercise together so that you can encourage, help and protect each other.
Lay a good foundation
In the initial training stage (2 to 3 months), it is best for those with weight loss to attend a bodybuilding training class to learn and exercise in order to master movement techniques correctly and systematically and comprehensively improve their physical fitness. Pay special attention to the exercise of muscle strength and endurance, gradually improve the body's adaptability, and lay a good foundation.
Be focused and targeted
After 2 to 3 months of exercise, the emaciated person will have significantly stronger physical strength and more energy than before. At this time, you should focus on exercising large muscle groups, such as pectoralis major, deltoid muscles, biceps, triceps, latissimus dorsi, gluteus maximus, quadriceps, etc. The amount of exercise should be adjusted at any time. In addition, the same part of the muscle group can be exercised using different movements and different equipment, and the muscle groups must be contracted independently. As muscle strength and movement coordination improve, the effect of exercise will become more and more significant. Under normal circumstances, the exercises should be changed every one and a half to two months. In addition, when exercising, your mind (thoughts) should be concentrated on the part being practiced, and talking, laughing, listening to music, etc. should be avoided. The stronger the sense of soreness, swelling, fullness, and heat in the muscles of the trained area, the better the exercise effect.In this way, if you persist for another six months to a year, your body shape will change significantly.
Practice less other events
When people with weight loss perform bodybuilding exercises, it is best to participate less in other sports, especially endurance sports, such as long-distance running, playing football, and playing basketball. Because these exercises consume more energy, they are not conducive to muscle growth, and they will make you lose weight as you practice. In addition, do not do other activities that consume too much energy.
A reasonable diet
Only when the energy intake is greater than the energy consumed can a person become fat. Therefore, the diet plan for emaciated people must be reasonable and diverse, and no partial eclipse should be allowed. In addition to eating meat, eggs, and poultry that are rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables, fruits, etc. As long as you eat a nutritious diet that is conducive to digestion and absorption, plus appropriate bodybuilding exercises, you can become plump in a relatively short period of time.
Strong confidence and perseverance
For those who are emaciated, it takes not a day or two or a month or two to change their body shape from thin to strong, plump and toned. The exercise method of "eating a fat man in one bite" based on "temporary heat" will not work because the exercise method is wrong. It is not enough to lose confidence even if the effect is not obvious. Only by having firm confidence in victory, being prepared to endure hardships, and actively carrying out scientific, planned, and unremitting exercise with high emotions can we achieve final success.