Fitness is very important for everyone, especially for people who have poor body resistance and are relatively thin. Being able to exercise can not only improve everyone's defense capabilities, but also improve everyone's health to a certain extent. The distribution of muscles in the body. Many times, being too thin doesn’t look good, so if you want to gain muscle and exercise, you need to make a plan. Next, let’s take a look at the weekly schedule for thin people’s Fitness Plan!
Monday and Friday: Squats + push-ups
If you want to lose weight, it is best to arrange exercises with relatively high intensity. At the beginning, it is already very good to be able to do squats and push-ups, and it can strengthen our leg muscles, arms, and back at the same time. , the buttocks are all exercised. However, this action must be paired with a reasonable diet. You can eat whole-wheat bread and milk for breakfast, chicken breast steak and half a bowl of rice for lunch, and fruit salad and a stick of corn for dinner. When exercising, we should try to eat more. If we eat too little, our fitness results will definitely be poor. When doing squats, you can first do 50, and then do three groups. You can also increase the number of times after you become proficient. As for push-ups, you need to choose between completing two sets of 100 push-ups every day.
Tuesday and Thursday: Plank + Glute Bridge
Everyone should know that plank support can exercise the core muscles, and this action has a very good exercise and has a full-body effect. When combined with the glute bridge action to exercise the buttocks and abdomen, then, on Tuesdays and Thursdays, you can Get a very reasonable workout. However, dietary matching is also very important. You need to eat two boiled eggs for breakfast, skim pasta and broccoli for lunch, and noodles and fruit for dinner. Although we don’t consume a particularly large amount of food every day, as long as we pay attention to protein supplements, we can help repair our torn muscles and build muscles faster for lean people. Plank support and glute bridge are almost done 30 times each time, and then done about three groups a day.
Wednesday and Saturday: pull-ups + silent squats
This action of pull-ups can exercise the latissimus dorsi, chest muscles and our arm muscles at the same time, and the effect is very balanced. After completing 15 pull-ups, it mainly exercises our arm muscles and latissimus dorsi. As for our chest muscles, the movement is slightly more difficult, but the exercise effect is also very good. 15 movements are required to be completed at one time, and two sets are performed a day. The main thing is that everyone should have a reasonable diet. For breakfast, you can have milk and oatmeal and a handful of nuts. For lunch, you can have half a bowl of rice, half a bowl of noodles and chicken breast. For dinner, you can have steamed eggs with the yolk removed and a purple potato. Another silent squat movement that needs to be matched can exercise the legs and buttocks. Complete three groups every day and hold each time for more than 30 seconds.
If a thin person wants to keep fit, he must eat more in his diet. Otherwise, he will not be nutritious enough and will not be able to exercise his muscles better. At the same time, he must choose the right movements and take reasonable rest. You can use it to rest.