Hello, this is impossible. The best state is to build muscles. Diet: Meat, fish, milk, beans, and eggs are rich in protein. Protein is needed to build muscle. You can eat more of these foods in three meals. You can eat less and more meals. It is not advisable to eat too much at each meal. full. There should be an interval of 30 minutes to 1 hour between exercise and eating, and absorption is better 30 minutes after exercise than usual. If it is inconvenient to eat at ordinary times, you can take some protein powder or muscle-building powder (thin people are more suitable to eat muscle-building powder to gain weight first). If you choose these things, you can check it out at pqfitness, after all, there are physical stores. Choose something reliable that suits you. Muscle-building powder or protein powder can be eaten 30 minutes after exercise

In bodybuilding theory, RM is used to represent the highest number of repetitions that can be done continuously for a certain load. For example, if the practitioner can only lift a weight 5 times in a row, the weight is 5RM. Beginners can do a load of 8 to 12RM, and do about 8 to 12 reps in each group. Rest for no more than one minute after each group and no more than 2 minutes after each movement. Warm up for 10 minutes before doing the following exercises. You can jog.

Chest: Dumbbell bench press, dumbbell fly, push-ups (4 groups each, do about 20 push-ups);

Biceps: Dumbbell single-arm curls, curls ( 6 groups each);

Legs: Squats, lunges, calf raises (6 groups each);

Triceps: dumbbell dips, close-grip push-ups , Dumbbell neck arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 groups each);

Shoulders: Press, front raise, lateral raise (4 groups each);

Abs: 4 groups of supine leg raises.

Reach failure or 15 to 25 abdominal muscles in each set. The rest time after each set is 20 to 30 seconds. Do abdominal muscle training about 3 times a week. Exercise the chest muscles and biceps on the first day, the legs and triceps on the second day, the back and shoulders on the third day, and rest on the fourth day.

Practice a cycle of four days