People with slimmer bodies also have the desire to grow muscles, but muscle growth is very difficult. Especially if you want to build muscles, you not only need to rely on exercise, but also need to improve your eating habits. Only by matching exercise and diet can you build muscles. Give everyone a better chance of muscle growth. However, before doing this, you must make a plan first. Next, let’s take a look at the thin man’s muscle-building plan with bare hands. If you are also interested, keep reading!

Morning: Glute bridge + evening plank

If a thin person wants to exercise, he must exercise in the morning and evening and eat a reasonable diet. For breakfast, he can choose to eat whole wheat bread with a handful of nuts and milk. For lunch, he can choose chicken breast with non-fat pasta and yogurt. For dinner, he can Choose a bowl of noodles. When doing the glute bridge action, your buttocks and abdomen will be exercised, and when you do this action, you must persist for more than 30 seconds. About three groups a day are enough. In addition, the plank support should be held for as long as possible until everyone is exhausted. Three groups should be maintained every day. This combination can exercise the muscles of the buttocks, abdomen and thighs, which is formulated for thin people. of.

Noon: Lunge stretching + squats at night

This action can exercise everyone's leg muscles, and although this exercise is very effective, the exercise intensity is not particularly high. It is very suitable for thin people to improve their leg shape, especially to add weight to their legs. Some muscle will keep the legs from looking too thin, but it must also be paired with a reasonable diet. For breakfast, choose a steamed egg and a brown sugar bun, for lunch, choose a bowl of rice with pork and vegetables, and for dinner You can choose the noodles you want to eat at any time. Thin people also need to consume appropriate amounts of sugar and protein during exercise, so they also need to pay attention to their diet. Doing squats at night can help everyone exercise their legs and buttocks. After the leg exercise, stretching can also clear up the parts of the body, make our body healthier, and better absorb the nutrients we eat.

Evening: running + evening crunch

Jogging is a well-known aerobic exercise. If you can jog in the morning and have steamed eggs, milk and oatmeal for breakfast, steak and broccoli for lunch, and corn and vegetable salad for dinner, you will have enough nutrition for the day. It is enough, and it can improve your body's immunity during exercise, and combined with the abdominal crunches at night, you can exercise your abdomen and back, so that you can gain muscle in all aspects and improve your body. For the problem of being too thin, do three groups of abdominal crunches a day, each group can do about 30 exercises.

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