What exercises are suitable for thin people to gain weight?

Thin people also have their troubles. They always think about how to make themselves fatter so that they will no longer look frail and without any youthful vitality. In fact, it is not difficult for thin people to gain weight. First of all, they must arrange the amount of exercise reasonably. Don't try to become fat in one go, and don't fish for three days and then rest for two days. Instead, they must lay a good foundation and improve their physical fitness in an all-round way. Finally, they must have targeted training.

1. Arrange the amount of exercise reasonably

Arranging the amount of exercise is one of the key links in scientific exercise. Practice shows that thin people should do aerobic exercise with moderate intensity (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be of moderate load (50 to 80% of maximum muscle strength). In terms of time arrangement, you may want to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Perform 8 to 10 reps per exercise and 3 to 4 sets of each. Method: Quick contraction, slight pause, slow stretch. The time for performing a set of movements continuously is about 60 seconds, with 20 to 60 seconds of rest between sets, and 1 to 2 minutes of rest between each movement. Typically, each set should be completed 8 to 15 times in a row.

2. Lay a good foundation

In the initial stage (2 to 3 months), it is best for those who are thin to attend bodybuilding training classes for study and exercise, so that they can master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Special attention should be paid to muscle strength and endurance training, which will gradually improve the body's adaptability and lay a solid foundation for future training.

3. Focused and targeted training

After 2 to 3 months of exercise, the physical strength of the thin person will be significantly enhanced and he will have more energy than before. At this time, the large muscle groups should be trained emphatically, such as the pectoralis major, deltoids, triceps, biceps, latissimus dorsi, gluteus maximus and quadriceps, and the amount of exercise should be adjusted at any time. In addition, the muscle groups in the same area can be trained with different movements and different equipment. Normally, the exercise movements should be changed every one and a half to two months. In addition, when exercising, your mind should be focused on the part you are exercising, and you should avoid talking, laughing, listening to music, etc. If you persist in this way for another half a year to a year, you will see obvious changes in your body shape.

4. Practice other items less

When thin people do bodybuilding exercises, it is best for them to avoid participating in other sports, especially endurance sports, such as football, long-distance running, basketball, etc. Since these exercises consume a lot of energy, they are not conducive to muscle growth and will make you thinner the more you exercise.

5. Healthy diet

People can only get fat if their energy intake is greater than their energy expenditure. Therefore, the dietary arrangements for obese people must be reasonable and varied, and they should not be picky eaters. In addition to eating animal protein-rich foods such as eggs, meat, poultry, etc., you should also eat some soy products such as lilies, red beans, vegetables, fruits, etc. As long as the diet is comprehensive and nutritious, which helps digestion and absorption, and bodybuilding exercises are appropriate, you can become strong in a relatively short period of time.

6. Strengthen your confidence and persevere

If a thin person wants to change his body shape into a strong one, it is not a matter of one or two days or one or two months. It will not work if he wants to "eat a fat man in one bite". It is also not okay to lose confidence because of wrong exercise methods and unsignificant results. Only when you have firm confidence in victory, be prepared to endure hardships, and do scientific, planned, and persistent exercise with high spirits, can you succeed.