When lean people are undergoing bodybuilding exercises, they must first understand what type of weight loss they belong to. Because weight loss has a simple weight loss and secondary weight loss points. There is no clear endocrine disease in simple weight loss, and secondary wasting is caused by organic diseases of the nervous system or endocrine system. In the case of secondary weight loss, please go for body-building exercises after recovery. If it is a simple weight loss, then to exercise bodybuilding should pay particular attention to the following questions.
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1. Reasonably arrange the amount of exercise
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The arrangement of exercise capacity is one of the important aspects of scientific exercise. Practice has proved that weight loss should be moderate exercise (between 130 and 160 beats per minute) of aerobic exercise is appropriate, the weight of the device to moderate load ( 50% to % of the maximum muscle strength) is better. Schedule may be practiced three times a week (day 1), each one to one and a half hours. Each time you practice 8 to 10 moves, make 3 to 4 sets for each move. The practice is to shrink quickly, pause, and stretch slowly. The continuous operation time is about 60 seconds, and the interval between the groups is 20 to 60 seconds. Each action is intermittent for 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 consecutive times, if the number of each group can not reach 8 times, can appropriately reduce the weight; in the last two must use full force to complete the action, deeper stimulation of muscle tissue, The overweight recovery is obvious and the exercise effect is excellent.
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2. Pay attention to safety
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Bodybuilding equipment has a certain weight, not only to prepare before and after exercise and finishing activities, but also pay attention to check whether the equipment is installed in order to prevent any eventuality. Exercise should pay attention to whether the weight is moderate, and do not do exercises that cannot be done. When using barbells and other heavy equipment, someone should be protected. It is best to go hand in hand in order to encourage each other, help each other, and protect each other.
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3. Build a good foundation
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Weight loss people in the initial training phase (2 to 3 months) can learn to exercise in a bodybuilding training class in order to correctly and systematically master the movement techniques and improve overall physical fitness. Particular attention should be paid to the exercise of muscle strength and endurance, and gradually increase the adaptability of the body and lay a good foundation.
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4. Be focused and focused
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After 2 to 3 months of exercise, the weight-reducing person will noticeably gain strength and energy. At this time, it is important to exercise large muscle groups such as pectoralis major, deltoid, biceps, triceps, latissimus dorsi, gluteus maximus, and quadriceps, and the amount of exercise must be adjusted at any time. In addition, the same part of the muscle group can use different movements, different equipment for exercise, and to make the muscles contracted alone. With the increase in muscle strength and coordination of movement, the effect of exercise will become more and more significant. In general, the practice moves from one month to two months. In addition, the spirit (mind) during exercise should be focused on the parts of the training, not to laugh, listen to music and so on. The stronger the acid, bloated, fullness, and thermal sensation of the muscles that are trained, the better the exercise effect. In this way, if we insist on six months to one year, there will be significant changes in body size.
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5. Less training other projects
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When the bodybuilder is performing bodybuilding exercises, it is better to take part in other exercise programs, especially endurance sports such as long-distance running, football, and basketball. Because these sports consume more energy, it is not conducive to the growth of muscles, and it will be more and more lean. In addition, do not do other activities that consume too much energy.
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6. Reasonable meal
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Only people who consume more energy than they consume can gain weight. Therefore, the diet of the lean ones must be reasonable and varied, and they must not be partial eclipse. In addition to eating meat, eggs, and poultry, which are rich in animal protein, we also need to eat more soy products, red beans, lilies, vegetables, and fruits. As long as dietary nutrition is comprehensive and conducive to digestion and absorption, coupled with appropriate bodybuilding exercises, it can become plentiful in a relatively short period of time.
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7. Confidence in Perseverance
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The thin person should make the body from lean to strong, Fengjian bodybuilding, not a day or two, a month or two, with a moment of heat, want to eat a fat man's training method does not work, due to improper exercise methods, the effect is not obvious and lose confidence Nothing, only a firm, confident victory in preparation for hardship, and active, scientific, planned, and unremitting efforts in high spirits can achieve final success.
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