Help me make a fitness plan ~ I'm thin, only over 96 kg. If you want to keep fit, how can you grow muscles? Mainly the upper body, chest

96 is only 48KG, first of all, you should know. The key to muscle is meat, which is 65KG even in Bruce Lee. The first is to eat more. Eat until 60. Otherwise, it is easy to get pneumothorax. You can use dumbbells with small weight. Take light weight. Many times. There are many groups, and the purpose of muscle training is to increase muscle endurance. Consume fat, but muscle size and strength are not obvious. Suitable for initial training and adaptation.

Eat more than 60 with meat.

For your requirements, the chest muscle machine adopts push-ups, dumbbells and chest width. Birds. Bench press, etc. , you can go online to find specific action methods. After reaching 60KG, the weight can be taken 8- 12 times each time. Then do 4-6 groups. Every break is 1. 2 minutes, this is to replenish muscles and strength. You can't improve muscle size and strength without lifting weights. You can use this to adapt to the initial training before.

It is not difficult to foreshadow. There's an 8-minute video to get to the negative pole. You can learn, or you can learn muscles.

The best way to exercise is to go to the gym to exercise your muscles.

There are still many scientific things, after all, far from reality. The key is to see if you have perseverance, otherwise you can't do without 1 for three months