Which star artist in the entertainment industry is everyone's ideal husband? There must be a place for Zhu Yawen. is just like what netizens said: Anyone compares with him, she will not hesitate to choose Zhu Yawen and always carry the banner for Zhu Yawen.
Zhu Yawen is really popular the older he gets, and he is very hungry when he laughs, not only is he 183 tall, but he is also very down-to-earth, stable and reliable, as soon as he speaks, he is a subwoofer casually, and even the material for everyone's dreams is available all at once.
Some netizens left a message, saying: After watching "Red Sorghum" Zhu Yawen's disheveled clothes, it is like seeing Yu Zhanao in the sorghum field and seeing Jiu'er, which can be called a gluttony! With this looming abdominal muscle, it's no wonder Jiu'er can't bear it...
Boy! I don't even know, it turns out that my brother has been secretly working out for several years. At the beginning, in order to shoot this TV series well, Zhu Yawen gained 20 pounds in two months with good training and diet, and it took two months to lay a solid foundation for fitness.
At that time, Zhu Yawen successfully captured the hearts of many men, women and children by playing the role of Yu Zhanao, whether it was in or out of the play, Zhu Yawen has always had the title of "walking hormone", even you and I have to avoid him when I see him.
It was through that TV series that Zhu Yawen maintained the habit of fitness for so many years. From thin and white, he has become a muscular man, and now he is more robust and burly, and he is more handsome in clothes. No wonder people say: It's my husband.
Of course, the robustness that celebrities understand is definitely not the same as the bodybuilding muscle hypertrophy we understand, and the aesthetic perspective is not the same, they need to maintain a certain muscle line, and the key is to maintain low body fat.
It is said that Zhu Yawen now carries fitness equipment in the crew, and as long as he is not filming, he will take out the equipment for training anytime and anywhere. Regarding how to get fit right, Zhu Yawen said this:
Exercise every day should be carried out according to different parts of the body, there should be a gradual and reasonable fitness plan, and the other is to strictly control the diet, both of which are indispensable.
I have to say that what my brother said is very correct, there must be a step-by-step and reasonable fitness plan and strict control of diet. Here is my opinion, especially like Zhu Yawen, how to perform it correctly for thin people to gain muscle-
(1) Develop an effective fitness plan
There are many reasons for being small, whether it is congenital or acquired, because both of them imply that we need to exercise and make ourselves stronger through fitness.
So it's important to have a consistent training plan.
Here, I suggest that each training plan be arranged on a weekly cycle, and refer to the monthly phase, and do not transition to one year or two at once, because the goal is too far away and it is easy to give up because of some things.
You can buy yourself a fitness-related check-in book, or set up some convenient check-in options on the wallpaper and memo of your phone to remind yourself that today's exercise is not finished every day.
For beginners, especially if you are thin, don't exercise for more than two hours a day, train 5 days a week, and rest for the other two days to allow your muscles to recover.
Don't stack up the two days off, it can be Tuesday and Saturday off, or Wednesday and Sunday off, try to stagger as much as possible, because the novice training volume will not allow the muscle tear to recover more than 72 hours.
(2) How to develop an effective fitness program
Now that we have a systematic training plan, it's time to think about what effective fitness programs to do during such a planning time.
If you have the conditions to go to the gym, it will be much easier, you can play with various equipment under the guidance of the coach, and the three major items of bench press, squat and deadlift are more routine and efficient exercises.
But if you don't have the means to hire a trainer, with or without equipment to train on, don't be too diverse in your fitness program, and try to screen for exercises that can improve your cardio fitness, such as weighted squats or deadlifts.
These sports follow the principle of being able to achieve progressive overload.
(3) Enrich your fitness knowledge
At this stage, our fitness plans and projects have been listed, and the next step is to enter the implementation stage, but often at this time, we must continue to enrich ourselves, continue to learn fitness knowledge, and avoid misunderstandings.
Many people will say: Gaining weight is just about eating more and practicing less? It is true that this method can also achieve the effect of fat, but its starting point is wrong, and in the end of cultivation, you only have one left: fat, which has nothing to do with health.
For another example, many people will say: I am so thin, if I continue to practice like this, will I be even thinner? Will the muscles get smaller and smaller? These are actually all fitness misconceptions.
Here, it is recommended that you read some relevant fitness books, rather than some fragmented information, which seems to be helpful but will disturb our understanding of muscles and spirits.
(4) Dietary arrangements during the fitness period
I think you have also heard such a sentence: three points of practice and seven points of eating, let's not discuss it right or wrong, but at least it shows that in terms of eating, we must eat reasonably, nutritionally balanced, and a reasonable diet will make fitness exercise twice the result with half the effort.
We must know that muscles are made up of protein, so if you want to make yourself strong and have muscle lines, you must deliberately supplement things with high protein content while exercising, such as eggs, salmon, beef, etc.
But these foods are actually a test of your absorption ability, after all, you need to supplement them during the effective time period after exercising, especially when you ask me fitness questions, most of them are college students, and it takes a lot of time to make a diet alone. Therefore, some suitable supplements are worth entering.