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The three most important points for thin people to become strong

  One, strength training

  First of all, pay attention to multi-joint weight training, using deep squats, bench press and hard pulling movements, so that muscle growth hormone secretion more, effectively improve muscle strength and circumference, to promote better muscle growth. Secondly, the appropriate training intensity and plan, so that the muscle in the scientific time to get maximum contraction and stretching, too long or too short are not suitable, the standard between the provisions of 40-60 minutes, the rest time between groups for 60-90 seconds. Finally after the muscle exercise, there should be recovery time so that the muscle will grow efficiently, generally light weight repair time in 24 hours, but overload weight exercise, generally in 48-72 hours.

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  Second, aerobic training

  For lean people, the function of aerobic training is mainly reflected in the improvement of cardiorespiratory function, so keep 1-2 times a week, each time for 30 minutes can be, but must be adhered to in order to produce results.

  Three, diet formulation

  Because of the high metabolism of lean people, nutrition and absorption rate is relatively low, during the muscle building period in the form of multiple meals, to ensure that every 2-3 hours to eat once, to keep the body in the calorie sufficiency, to provide muscle growth, but the selection of food ingredients to exquisite quality, the best choice of natural foods, high protein content, low-carbon coarse fiber carbohydrates, for example: the usual sweet potatoes, oats and brown rice.


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