You'd better go to the gym to exercise, where the equipment and atmosphere are much more beneficial to your muscle gain than doing push-ups yourself. Fitness and muscle building are not a simple process. The whole body includes the front, middle and back of the shoulders, trapezius muscles (which can make your neck look less long), two or three arms, chest muscles, back muscles, waist, front and rear thigh muscles and calves all need proper weight training. The training methods and movements of each part, as well as the whole training plan, are all particular about what to eat and how to eat when practicing. To tell the truth, if you can, you'd better go to the gym and ask a personal trainer to take you from the beginning. I started going to the gym when I was a freshman. By the way, I am 172, so 100 kg. At first I thought I could figure it out, so I practiced it myself. Later, I became strong and fat, but my figure was not good. The most serious thing is the shape of my chest, which is called one. Well, I won't say it. After two years' rest, I found a coach to take me this year and began to change. It seems to be beside the point. I'm sorry, so I really suggest that you find a knowledgeable person to take you to exercise in real life. Of course, the coach is the best.

It's not too late to be 24 Muscles are no better than bones. As long as you exercise properly, eat properly and rest, you can achieve your goal.

Of course. . . . If you really want to exercise by yourself. I suggest you run for a period of time, such as half a month, half an hour every day, and first adjust your body to a state suitable for exercise. Then start doing push-ups (changing different support points), pull-ups and parallel bars arm flexion and extension (although these are simple, they are all golden moves, which can develop the muscles of the upper body well. If you have dumbbells, you can do some two-headed and three-headed movements, shoulder movements (pushing shoulders, flying birds, etc. ) and back movements (rowing with dumbbells, etc. You can find videos and pictures online. If there is a bench similar to fitness, you can do chest bird and bench press. First of all, simple dumbbell flat push is not good for the shape of chest muscles. In terms of diet, while supplementing protein (egg white, beef and muscle), fruits and vegetables are also essential for muscle growth. It depends on personal objective conditions, training and physical condition. There is also the problem of training volume, which also depends on your personal situation. The principle is to achieve exhaustion on the premise of ensuring safety. The muscles you practiced the day before will be sore the next day, and that's basically in place.

I actually wrote this pile. I hope it's not nonsense. I hope it helps you. If it doesn't help, there will be some enlightenment, haha. I used to be a very thin person, and I especially hope that you can reach the physical state you want.