We must first find out what kind of emaciation we belong to. Because wasting is divided into simple wasting and secondary wasting. Simple emaciation has no definite endocrine disease, and secondary emaciation is mostly caused by organic diseases of nervous system or endocrine system. If it is secondary emaciation, please do bodybuilding after recovery. If it is simply emaciation, then bodybuilding exercise should pay special attention to the following issues:

Reasonable arrangement of exercise

The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise (heart rate is between 130 ~ 160 times per minute) is suitable for thin people to do aerobic exercise, and medium load (50% to 80% of the maximum muscle strength) is better. Schedule can practice three times a week (every other day 1 time), and the time of each practice varies from 1 to 1.5 hours. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times of each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.

caution

Fitness equipment has a certain weight, so we should not only prepare and organize activities before and after exercise, but also check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using heavy equipment such as barbells, someone should protect them. It is best to exercise under the guidance of a professional coach, so as to encourage, help and protect each other.

Lay the foundation

In the initial training stage (2-3 months), it is best for thin people to enter the bodybuilding training class to study and exercise, so as to correctly and systematically master the motor skills and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.

We should concentrate and be targeted.

After 2-3 months of exercise, thin people will obviously enhance their physical strength and have more energy than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be trained should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice once every one and a half months to two months. In addition, when exercising, the spirit (idea) should be concentrated on the part being practiced, and laughing and listening to music are forbidden. The stronger the pain, bloating, fullness and fever of muscles in the exercise area, the better the exercise effect. In this way, if you persist for another six months to one year, your body shape will change significantly.

Practice less other events.

When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. In addition, don't do other activities that consume too much energy.

Reasonable diet

Only when you consume more energy than you consume will you get fat. Therefore, the diet of emaciated people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat and eggs rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables, fruits and so on. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will soon become full.

◇ Firm confidence and perseverance.

It doesn't take a day or two, or a month or two, for thin people to become strong and plump. It is not good to practice "eating one fat person at a time" because of "a fever", nor is it good to lose confidence because of the wrong exercise method and ineffective effect. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we achieve it.