It's similar to my previous situation. No matter how I eat, I am not fat and my stomach is not good. So pay attention to diet and rest at ordinary times. I must be regular, don't stay up late and exercise. I used to do more than 200 push-ups 100 sit-ups 100 squats every day, and I didn't gain weight, just because my line strength came out, so I had to gain weight with the help of equipment. I bought a double one. Buy some creatine and protein powder. You can wear it at home. There are many detailed exercise methods on the Internet. At first, it is an adaptation period, so that the body has an adaptation period, and it is not necessary to practice too hard. Getting used to it for about 2 weeks is basically practicing a part every day. At first, I mainly practiced several large muscle groups, chest, back, shoulders and legs. I have been practicing for some time now, and the effect is good. It is estimated that half a year can be much longer. My stomach is still bad. Stick to it and you will grow stronger than me. The neck is made by resistance. Put your hand against your chin and press down slowly until you are exhausted. The second action is to put your hands together, head backwards, in the opposite direction, and so on. It is better to pull with a towel, instead of practicing every day, three or four times a week. In addition, I will practice my neck with my shoulders when I exercise. I hope it will help you.