Practice running first. Run at 20,50,100,200,400,1000,3000,5000, 10000. Among them, 100 and 400 are the main distances, and other distances are occasional running exercises.

First of all, solve the running posture and healthy life rules, such as the adjustment of diet and sleep.

Then add strength and endurance training, leapfrog and squat.

Practice the lower body and then practice the upper body. Step by step to avoid injury.

Especially for weight gain, leg strength exercises have the most obvious effect in the initial stage of weight gain. Do enough warm-up and relaxation, jog with your face, or you will lose weight and have problems with your heart and lungs.

When your weight gradually increases, running and jumping are barrier-free, coupled with physical exercise, the initial upper body exercise is mainly comprehensive exercises such as push-ups, bobby jumps, pull-ups, and flat support.

Chest muscles and arms don't have to rush for success. Because it is useless, small in size, and too much exercise is a burden. First, support the muscles on the legs, the muscles at the back of the neck and the muscles in the waist and abdomen. These muscles determine your weight and strength base.