The key lies in a kind of persistence. The following fitness plan is the same.
Judging from your height and weight, you should be thin. Then the first thing is that nutrition should keep up. The main protein, calcium; Eat three simple meals, eggs and milk, fresh vegetables and fruits, and eat more high-protein foods such as fish, meat, beef and muscle. Eat less of those fried foods. This is very important. There is a saying in the fitness circle that "three points of fitness depend on practice and seven points on eating".
If you plan a fitness program, it depends on what kind of effect you want. Your condition should start with the initial muscle exercise, which will help your body to be strong, increase your body resistance and reduce diseases.
If possible, I suggest you get a gym membership card, go to the gym after work to receive the guidance of the coach, and conduct systematic training more than three times a week, which will not cost much. Because some muscle training requires a lot of equipment, which is generally not available at home, and the scheme of reading these words is not as good as someone teaching you on the spot. There are many specific gym fitness plans online, and the coach will teach you to ask more, so I won't say much.
If the conditions are insufficient, you can only do some short exercises. It is difficult to build a lot of muscles in this kind of exercise, but it is still possible to enhance the body's immunity and keep the body from getting sick.
First, run every morning (before meals). You don't need to run very fast, just jog for 30-45 minutes. Running too much will consume your hard-earned meat. This kind of aerobic exercise helps to improve health, enhance immunity, increase appetite, and make you eat more and grow faster.
Second, do some muscle exercises every night (two hours after meals), such as push-ups, sit-ups, squats-standing. According to your own situation, there are other contact methods that can be supplemented. Practice 3 groups each, and each group has a rest 1 minute. The number of people in each group is determined according to individual circumstances. (Specific methods: For example, push-ups, try how many you can do at a time. If there are at most 20, then the number of each group is 80%. 16). Complete the same action and rest for a few minutes before doing the next action.
The key to a fitness program is to suit yourself, and others' may not be useful. You should find a set to practice first, and then change it slowly according to your own situation.
In the end, it's no use fishing for three days and drying the net for two days. I still recommend you to go to the gym, find a good friend, practice together, and be more motivated. Moreover, there are many instruments and heavy weight. If you want to increase your muscles, the key is weight training.