Strong bodybuilding: thin people can also practice
When carrying out bodybuilding exercises, thin people must first understand that they belong to weight loss.
Because weight loss is divided into simple weight loss and secondary weight loss.
Simple wasting has no clear endocrine disease, and secondary wasting is caused by the organic nature of the nervous system or endocrine system.
In the case of secondary wasting, ask for bodybuilding exercises after you have recovered.
If it is simple weight loss, then pay attention to the following issues when performing bodybuilding exercises.
● Arrange the exercise amount reasonably The exercise amount arrangement is one of the important substitutes for scientific exercise.
Practice has proved that people with weight loss should use moderate exercise (130-160 heart rate per minute) aerobic exercise is appropriate, the weight of the equipment is moderate (50% to 80% of the maximum muscle strength) is better.
The schedule can be practiced 3 times a week (once every other day), 1 to 1 and a half hours each time.
Practice 8 to 10 moves at a time, doing 3 to 4 sets of each move.
The approach is to shrink quickly, pause a bit, and slow it down.
One continuous action time is about 60 seconds, the interval between groups is 20 to 60 seconds, and each action interval is 1 to 2 minutes.
In general, each group should be able to complete 8 to 15 times in a row. If the number of times in each group is less than 8 times, the weight can be appropriately reduced; the last two actions that must be performed with full force can deepen the muscle tissue”Excess recovery” is obvious, and the exercise effect is excellent.
● Pay attention to the equipment for safety and bodybuilding exercises. They must have a certain weight. Preparatory activities and finishing activities must be done before and after exercise, and whether the equipment is adequately installed to prevent accidents.
When exercising, pay attention to whether the weight is moderate, and do not do exercises that can’t go far enough.
When using heavy equipment such as barbells, be protected.
It is best to exercise in pairs, the armors encourage each other, help each other, and protect each other.
● Well-founded people in the initial training stage (2 to 3 months) should be able to enter the bodybuilding training class to learn to exercise, apply the brakes correctly, systematically master the movement technology, and improve their physical fitness.
Special attention should be paid to the exercise of muscle strength and endurance, to gradually improve the body’s ability to adapt and lay a good foundation.
● Focused and targeted weight loss After 2 to 3 months of exercise, physical strength will be significantly enhanced and may be more abundant than before.
At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoid, biceps, triceps, latissimus dorsi, glutes, and quadriceps. The amount of exercise must be adjusted at any time.
In addition, the same group of muscle groups can use different movements, different equipment for exercise, and the muscle groups to be exercised to contract individually.
With the increase in muscle strength and coordination of movement, the effect of exercise will become more and more significant.
In general, practice movements change once every one and a half months to two months.
In addition, during exercise, you should concentrate on the area you are practicing, and avoid talking, laughing, and listening to music.
The acidity, swelling, and satiety of the muscles in the area being trained, the stronger the heat, the better the exercise effect.
In this way, if you continue for six months to one year, your body shape will change significantly.
● When practicing lean bodybuilding exercises for less weight, it is best to take less exercise in other sports, especially in endurance sports, such as long-distance running, football, basketball, etc.
Because these exercises consume energy, they are not conducive to muscle growth, and they become thinner and thinner.
Also, don’t do other activities that consume too much.
● Reasonable precipitation Only when the energy absorbed is greater than the energy consumed can a person become fat.
Therefore, the expected allocation of weight loss must be reasonable, diverse, and not partial.
In addition to eating meat, eggs, poultry and other animal protein, usually also eat more soy products and red beans, lilies, vegetables, fruits and so on.
As long as the diet is comprehensive, it is good for digestion and absorption, plus appropriate bodybuilding exercises, you can gradually become plump before and after.
● Perseverance in self-confidence. The weight-loss person must change his body shape from lean to strong, plump and fit. It is not a matter of a day or two. With the “temporary heat”, thinking of “eat a fat man” is not possible because of exercise.The method is wrong, the effect is not obvious, and it is not enough to lose confidence. Only when you have the confidence to win in a consistent manner and be prepared for hardships, and actively carry out scientific, planned, and persistent exercise with high emotions, can you finally succeed.