Exercise? Gyms are the best. If you can't afford it, you can also achieve your goal by buying the right dumbbells, but the efficiency is slightly lower. Just use your classic plan of practicing three times a week to make a class schedule (you can find it). If you want to dress well, it is recommended to strengthen your chest and shoulders, practice more large muscle groups, and don't pursue your arms too much. I can understand that thin people care about their thin hands. But the overall weight will not increase, and the arms will not be thick.
Eat: That's the point. Many people can't practice whether they are fat or not. In the final analysis, it is the reason for eating. If the bamboo pole man wants to be fat, he must eat more. If he doesn't learn to eat, he can only practice, which means he hasn't started yet. Therefore, it is suggested to find a suitable fattening recipe and eat it yourself. Finally, don't be superstitious about protein powder I have eaten several barrels of whey protein. To tell the truth, it is better to eat 1 group meal every day!
The easiest way to get a fitness plan is to download a software on your mobile phone. Apple's is a miniature trainer, and the desk is a fitness book, which is very easy to use! !