In your present situation, the focus of training is not exercise, but weight gain. You need to gain weight15-20kg to reach the range of health standards. Weight gain is also a purpose of exercise.
Therefore, your training has three aspects:
First, physical training Physical training is the basic training to coordinate physical development and promote physical health, and it is necessary training.
Do aerobic exercise 2-3 times a week, such as running, swimming, skipping rope and basketball. It is recommended that running is the best. 30-40 minutes at a time is enough. Running to the body is hot and sweating slightly.
Second, basic strength training, dumbbell forearm bending, a group of 6-8 times, 2 groups each time.
Dumbbell bench press, 8- 10 times, 2-3 groups each time.
Dumbbell birds, 6-8 times as a group, 2-3 groups each time.
Train 3-4 times a week.
Thirdly, diet regulation, a slightly complicated problem, is also a problem that can be simply implemented. If there is no special malnutrition, then there is no need to deliberately seek a nutritional formula. It's just that it's not easy to remember, master and execute everyday.
You only need to increase your daily food intake by a third or twice. Try to eat more high-fat foods. This is very important for your training. Good health depends partly on practice and partly on eating. Without enough food intake, you can't gain weight and your body won't be strong.
Training doesn't need to be done every day, just often. The focus of your training now is to gain weight, not to consume physical strength. Therefore, when training, we should pay full attention to the combination of training and training.