If you don't pursue the bodybuilder's posture, it can be achieved.

First of all, you need to know some basic knowledge of fitness, such as training differentiation, muscle distribution and target muscle groups for specific movements, and simple nutrition knowledge.

You are underweight, you can consider adjusting your diet. First, increase the number of meals a day, and if possible, increase it to six meals a day: breakfast, brunch, lunch, lunch, dinner and dinner.

It should be noted here that you don't have to eat regular meals every meal. A banana, a bag of milk, two eggs and a few slices of bread can also be regarded as a meal.

If the food is handled well, weight gain is not a problem. Ensure that the daily intake of calories is sufficient, that is, the total amount of calories consumed by the excess body, resulting in a positive balance of calorie consumption, and you can gain weight steadily.

According to your situation, you can consider eating more high-calorie foods, such as fried food, pizza, cheese and so on.

The daily diet depends on your own situation, but it is mainly chicken, eggs, beef, fish, various vegetables and moderate fruits. The staple food is normal rice, steamed bread and noodles.

Then there is training. Training is very important. In the absence of equipment, you can search the related contents of prisoners' fitness online, aiming at how to train physical fitness and develop physical fitness without equipment.

You can divide your body into five parts: chest, back, shoulders, legs and arms.

Rough division can be divided into upper limbs and lower limbs.

For different parts, you can find many methods of unarmed training online, and time is limited, so I won't go into them one by one.

In fact, if you want to get better training results, you should go to the gym for systematic training.

Finally, I wish you success in fitness.

Everyone is working hard. I don't know how many netizens will see this post and like it for all the unknown but hard-working fitness enthusiasts!