7 ways to transform a bamboo pole into a muscular man

　　1. Reasonably arrange the amount of exercise

　　The arrangement of exercise volume is science exercise one of the important links. Practice has proved that people who are emaciated should exercise at a moderate amount (per minute heart rate Aerobic exercise between 130 and 160 times is appropriate, and the weight of the equipment is preferably moderate load (50% to 50% of maximum muscle strength). The schedule can be practiced three times a week (once every other day), for 1 to 1 and a half hours each time. Practice 8 to 10 movements each time, and do 3 to 4 groups of each movement. The method is to contract quickly, pause briefly, and stretch slowly. Continuously perform a set of movements for about 60 seconds, with a 20 to 60 second interval between groups, and a 1 to 2 minute interval for each movement. Under normal circumstances, each group should be able to complete 8 to 15 times in a row. If the number of times in each group does not reach 8 times, the weight can be appropriately reduced; the last two movements that must be completed with full strength will stimulate the muscle tissue deeply, over-exertion recovery will be obvious, and the exercise effect will be excellent.

　　2. Pay attention to safety

　　The equipment for bodybuilding exercise has a certain weight. Not only do you need to prepare and organize the equipment before and after exercise, but you also need to check whether the equipment is firmly installed to prevent accidents. When exercising, pay attention to whether the weight is appropriate and do not do exercises that are beyond your ability. When using heavy equipment such as barbells, someone must protect you. It is best to exercise together so that you can encourage, help and protect each other.

　　3. Lay a good foundation

　　In the initial training stage (2 to 3 months), it is best for people with weight loss to attend a bodybuilding training class to learn exercise in order to master movement techniques correctly and systematically and comprehensively improve their physical fitness. Pay special attention to the exercise of muscle strength and endurance, gradually improve the body's adaptability, and lay a good foundation.

　　4. Be focused and targeted

　　After 2 to 3 months of exercise, the emaciated person will have significantly stronger physical strength and more energy than before. At this time, you should focus on exercising large muscle groups, such as pectoralis major, deltoid muscles, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, etc. The amount of exercise should be adjusted at any time. In addition, the same part of the muscle group can be exercised using different movements and different equipment, and the muscle groups must be contracted individually. With the improvement of muscle strength and movement coordination, the effect of exercise will become more and more significant. Under normal circumstances, the exercises should be changed every one and a half to two months. In addition, when exercising, your mind (thoughts) should be focused on the part being practiced, and talking, laughing, listening to music, etc. should be avoided. The stronger the sense of soreness, swelling, fullness, and heat in the muscles of the trained 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.

　　5. Practice less other events

　　When emaciated people perform bodybuilding exercises, it is best to participate less in other sports, especially endurance sports, such as long-distance running, playing football, and basketball. Because these exercises consume more energy, they are not conducive to muscle growth, and they will make you lose weight as you practice. In addition, do not do other activities that consume too much energy.

　　6. Reasonable meals

　　Only when the energy intake is greater than the energy consumed can a person become fat. Therefore, the diet plan for emaciated people must be reasonable and diverse, and no partial eclipse should be allowed. In addition to eating meat, eggs, and poultry that are rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables, fruits, etc. As long as you eat a nutritious diet that is conducive to digestion and absorption, plus appropriate bodybuilding exercises, you can become plump in a relatively short period of time.

　　7. Have firm confidence and persevere

　　It takes more than a day or two or a month or two for an obese person to transform his body from thin to strong, plump and toned. The practice of trying to eat a fat man in one bite is not enough, nor is losing confidence due to incorrect exercise methods and insignificant results. Only by firm confidence in victory, being prepared to endure hardships, and actively carrying out scientific, planned, and unremitting exercise with high emotions can we achieve final success.