The best way to increase muscle strength quickly and easily

　　1. In terms of exercise: thin people should exercise at a moderate amount (per minute heart rate Aerobic (between 130 and 160 reps) exercise It is appropriate that the weight of the equipment should be medium load (50% to 80% of the 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 continuously. If the number of times per group cannot reach 8 times, the weight can be appropriately reduced. ； The last two movements, which must be completed with all your strength, stimulate the muscle tissue deeply, and the "over-recovery" is obvious, and the exercise effect is excellent.

　　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.

　　2. Be focused and targeted: After 2 to 3 months of exercise, the physical strength of the emaciated person will be significantly enhanced and the energy will be more abundant 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.