First of all, you are thin, so don't do intensive exercise yet. First, add some body fat to make your figure symmetrical. Eat more and practice less at this stage. Strengthen diet, eat more high-calorie foods and eat more meals a day.

Too thin is not conducive to muscle training. When you are in good shape, start with the big muscle group and practice blocking first. Three ace moves of fitness: squat, bench press and hard pull. It is to develop leg muscles and pectoralis major muscles, and another classic movement is to pull-ups to develop latissimus dorsi. Exercise your back and chest first, and then start to develop your limbs. This is your fitness direction.

Latissimus dorsi exercises:

If you want to widen the latissimus dorsi, do pull-ups, 10, 4~5 groups, rest between groups 1 minute or so. If you don't have enough pulling ability, you can use the auxiliary pull-ups and let the coach hold your legs for you.

If you want to thicken your latissimus dorsi, practice barbell bending and rowing. Similarly 10 group, 4~5 groups, rest between groups is about 1 minute.

Pectoralis major exercises: pectoralis major exercises are generally divided into upper chest, whole chest and lower chest.

Keywords flat bench press, developing whole chest,

Keywords upward oblique bench press, developing upper chest,

Lower oblique bench press to develop lower chest.

Recumbent dumbbell bird

Squat, squat has too many functions. Squat is the king of strength sports and a compulsory course for bodybuilders. Squat can stimulate your testosterone secretion, not only exercise the leg muscles, but also benefit the muscle development of the whole body. Squat can also promote the whole body strength. You know, leg strength+hip strength+waist strength, which is the majority of the whole body strength.

After that, I began to practice shoulder and arm muscles.

Shoulder exercises: mainly deltoid exercises, which are divided into three types: deltoid toe, middle toe and hind toe.

Sit on the dumbbell and press to develop the deltoid middle bundle, 10 group, 4~5 groups, and rest between groups for about 1 minute.

Lift dumbbells horizontally in front and develop deltoid toes.

Bend the dumbbell bird and develop the deltoid posterior bundle.

The biceps brachii is relatively easy, and dumbbell bending can be done by most people. If you want to improve the difficulty, you can bend it with an inclined bracket.