170,55。 A little thin. Give you a plan to gain weight and muscle. Practice hard. The more you practice, the stronger you will be. Please refer to. Systematically practice the main muscle groups of the whole body to increase their volume and strength, so as to meet the strong requirements well. The main muscle groups of the whole body are chest muscles, back muscles, leg muscles, abdominal muscles, shoulders and arms.

Monday: pectoral and abdominal muscles

Leg-lifting push-ups 12 4 group, flat push-ups 12 4 group, 30 sit-ups in group 2, and 30 sit-ups in group 2.

Tuesday: Back muscles

Four groups of sit-ups 12, four groups of flexion 20.

Thursday: arms, abdominal muscles

Four groups of 65438 dumbbell bends +02, four groups of 20 sit-ups, two groups of 30 sit-ups and two groups of 30 leg lifts.

Friday: Shoulder

Dumbbell shoulder lift 12 points 4 groups side lift 12 points 4 groups.

At the same time, we should strengthen our diet, listen more and eat foods rich in protein, such as eggs, milk, lean meat and fruits. If possible, you can add another meal in the afternoon and evening.