I 178, 60kg tall, a little thin.

But I have my own exercise experience, so my physical fitness has always been good.

First of all, you should know that the key to muscle performance is muscle fat ratio. So, you have to lose weight and gain muscle, and then get in shape.

First talk about reducing fat, and then run every other day, that is, take a day off after running. Every walk 10 minute (warm-up with sugar), then walk at a moderate speed for 20 minutes (reduce sugar and fat), and then walk 10 minute (restore physical strength). You can also run every day, but that's a little tired.

Then gain muscle, say diet first, and refuse oil, spicy and greasy. Eat three eggs in the morning, only egg whites but not egg yolks (otherwise the cholesterol will be high), then a glass of milk (high-protein skim milk), eat as much beef, fish and chicken breast as possible at noon, eat three egg whites at night (just start eating some other staple foods and get used to it), and then drink milk before going to bed at night. You must drink milk after exercise.

Let's talk about fitness What you need to do every day is,

Abdominal muscle training (abdominal muscles are hard to get out without perseverance): abdominal contraction (adding the lower four muscles) and sit-ups (adding the upper four muscles) and Russian twisting (abdominal contraction muscles), lateral plate support (adding oblique muscles) and twisting leg lifting (shaping).

Chest muscle training: dumbbell bench press (lateral chest muscle), upper dumbbell bench press (upper chest muscle), and birds clamping chest (clamping chest to shape).

Ignore him in the leg, and you will lose weight slowly.

Do one round for each exercise, with three groups of 8- 15 for each group. The rest between groups shall not exceed 45 seconds, and the rest between rounds shall not exceed 1.5 minutes. Fight for all the routines three times. Practice first, then practice, this order is reasonable, practice for about 3 months, 1 month. Let me tell you something. It is not that the wider the scope of action, the more useful it is. Sometimes, every time you lift the height, you will exercise to a different position. The key is frequency.

Fitness is a boring and unexpected process, improvisation is the best form, as long as you understand the principle and have a firm will.

You can ask questions and hope to adopt them.