I hope that the subject will set a goal of gaining muscle and weight for himself first, and only recommend the following practices such as APP, with extremely poor results.
Goal: The goal of muscle gain can be set at the level of three major items 1 double body weight. At this time, you basically have all the muscles you should have.
APP: recommend FitTime (two models, yellow label and blue label), Keep and NIKE+
(The APP doesn't need too much, just keep it simple. You don't have enough discrimination at the beginning of fitness, and the above customized courses are enough for beginners and advanced users)
Books: Schwarzenegger's fitness book, hardcore fitness, muscle bodybuilding training map.
Cross-reference to the above three books can basically solve most of your puzzles and problems during exercise. Whether a prisoner is suitable or not needs to be treated selectively, which is a bit extreme. )
Supplement: early stage: muscle-increasing powder; Mid-term: whey protein powder; Late stage: whey protein+nitrogen pump; (bias: hormones)
You need enough supplements to gain weight, which depends on your personal financial resources and ideas.
Surrounding environment: earplugs, goggles, sports headphones, quick-drying towels/clothes, sports shoes, elastic bands, gloves. ...
(depending on personal financial resources)
If you find it useful, please adopt (? )