I am 177 weight 150 how to exercise,,,, and how to gain weight...

Take a brisk walk for an hour every day. If you want to gain weight, run long distances every morning, and then fall asleep after eating heavily.

Easy to learn.

Indoors** Sports.

Here are a few simple and easy ways to exercise:

1.Neck exercises: stand on different legs, bend your head forward, lean back, reset, turn left, turn right, wrap around, wrap left, and do 4 cycles.

2.Arm wrap: Stand with your legs apart, raise your arms up, wrap the ring 4 times forward, 4 times backward around the ring, and do it 2 times.

3.Chest expansion: Stand on the legs, bend the chest with both arms flat and posterior, and extend the arms to the back, do 4 times.

4.Body rotation exercises: 4 reps on the left and right, do 2 sets.

5.Prebody curvature: 8 reps.

6.Body loop: Take the waist as the axis, circle the left and right sides, and do it twice.

7.Kick: 10 times before and after, do.

2 groups. 8.Front lunge leg press: 4 reps on the left and right, do 2 sets.

9.Side leg presses: 4 reps on the left and right, do 2 sets.

10.Squat: 12-20 reps.

11.Foot Wrap around the wrist: 12 times each.

12.Sit-ups: 8-15 reps, do 3 sets.

13.Push-ups: 8-12 reps, do 2 sets.

14.Relaxation activity for 3 minutes.

Each exercise should be controlled for 40-60 minutes.

15.There are milk** capsules available online, you can look them up. It works well.

Tips for weight gain: Eat more, get a good night's sleep, exercise.

1. To increase dietary intake and increase body weight, it is necessary to provide the body with various nutrients needed to synthesize tissues, and the dietary content should be rich and diverse, not picky eaters, not partial eaters, and the meals should be as delicious as possible. In terms of nutrition, maintain a balanced diet, eat a variety of foods, and eat more protein foods (such as milk, eggs, fish, legumes, etc.).

With adequate protein intake, it is advisable to eat more foods rich in fats and carbohydrates (i.e. starches, sugars, etc.). In this way, the excess energy can be converted into lipid group and stored under the skin, so that the thin person can be enriched.

2. Get a good night's sleep.

Adequate and good sleep should be maintained. If people get more sleep, they will have a better appetite and will also be conducive to the digestion and absorption of food. At the same time, you need to maintain a good attitude.

3. Exercise appropriately.

Especially for those who have been sedentary for a long time, they should take a certain amount of time to exercise every day, which is not only conducive to improving appetite, but also can make the muscles stronger and more fit.

It's okay to eat more, and my brother is

Do push-ups, do sit-ups, 10 a day, but stick to it.