Can gain weight. All you get is muscle, and your physical fitness will improve. Too much body fat is harmful to the body. Can do aerobic exercise: running, high jump, swimming, anaerobic exercise: if there is no condition, do push-ups at home and practice pectoralis major and triceps brachii, trapezius and deltoid; Sit-ups can practice abdominal muscles; Squat, you can practice thigh muscles; Lift your heels (lift yourself with your toes) to exercise your calf muscles. Aerobic exercise is combined with anaerobic exercise. Usually eat more high-protein foods, such as eggs, milk, meat, fish and so on. The arm is mainly composed of forearm and biceps brachii, triceps brachii and deltoid muscle. The biceps brachii is mainly pulled, 1. You can bend and stretch the dumbbell with the big arm, but don't put it last when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger's method, which has a nice name of 2 1 salute, that is, when you bend over and stretch the dumbbell arm, because it is 65438 from straight to bent. 2. Shoulders do pull-ups. Triceps brachii is the main push, 1, push-ups; 2, bench press, 3, do arm flexion and extension on the parallel bars; 4. The one-arm dumbbell arm behind the neck bends and stretches. When doing the above exercises, you can practice your forearm and increase your grip strength when lifting dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do push-ups and tiptoe bench presses to practice; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arm back up. Repeat. Scientific fitness will naturally have a strong body. It won't take long to gain weight, all muscles! Supplement: Aerobic exercise, such as running, is recommended after sunrise in the morning. Good air can keep a good mood all day. Anaerobic exercise, such as push-ups, is recommended to be carried out two hours before going to bed and will not affect sleep. If you do it during the day, muscle fatigue will make you feel weak all day. Aerobic exercise usually lasts for 20-30 minutes, so be sure to sweat. Every time you do anaerobic exercise, remember not to do it every day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue. To put it bluntly, muscles grow out at rest after anaerobic exercise. Scientific fitness will naturally have perfect muscles.