I m 20 years old, I m generally thin, how to exercise to get muscular, and my body looks good

As long as you are not afraid of hardship and can persevere, here are my suggestions:

1000m from 6 o'clock in the morning, whether you believe it or not, running is always the best way to exercise, save a thousand words.

Breakfast must be eaten, eat starchy food to be full, lunch can not be eaten, really hungry to eat a fruit or yogurt coconut milk with this as you like, as long as it is not starchy, 6, 7 o'clock dinner, remember to eat only vegetables and protein foods such as fish, shrimp, lean meat, etc., in addition to meal time, do not eat snacks, drink more water, do not stay up late at 11 o'clock to sleep to ensure 7 hours of sleep, to ensure that daily life is almost this law, the above is the tube.

Let's talk about exercise, go swimming on weekend nights and go to fitness for a day, the most suitable exercise at night is common sense, I won't say it, no matter how to ensure a minimum of 8 hours of exercise a week, whether you are divided into a few days or a day, swimming and running is the best way to exercise physical fitness, running at the beginning can not insist on running every day every other day, 1000m before 800m jogging, after 200m force, and then return to the original way to walk slowly 1000m is half an hour of things, If you swim, breaststroke is good 2000m a night, no problem, as you swim a few times, I'll talk about fitness, it's best to go to the gym if you have the conditions, no professional coaches, just have equipment, I recommend you this book to you "Muscle Bodybuilding Training** Buy it can also be done, very good book, you are a boy should understand at a glance, where do you want to practice, remember not to eat after practice, it's best to come back to sleep, I can't help but eat some protein food or drink milk (for repairing muscles while sleeping), don't eat more, otherwise practice in vain, If you don't have the conditions to go to the gym, push-ups, sit-ups and pull-ups are to be insisted on, if you have the strength to do 100 Indian squats, basically the whole body can be practiced, the equipment to be prepared are, the tension device, generally three springs are enough, dumbbells I don't know how you level between 10kg and 20kg, too light not to train muscles only to practice endurance, too heavy and easy to strain, and then practice according to the book, work and rest yourself mastered only, but remember that muscles and endurance come and go as fast as they come, not more every day but must persevere, I hope it can help, by the way, I'm 182cm 135 pounds, 1000m running for 4 minutes, swimming for 15 minutes, just two months, so come on.

The easiest way is to find a nearby club with a fitness trainer, which will make you eat creatine and protein. Keep up with the amount of exercise, and the muscles will be OK!

Push-up. Hold with one hand. One-handed push-ups. Side-sit-ups, sit-ups. Handstands and handstand push-ups. Jogging. 3 km per day. Dorsal fin can be considered.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and protein is needed to gain muscle. You can take the method of eating small meals often, and you should not eat too much at each meal. There should be a gap of 30 minutes to 1 hour between exercise and eating, and the absorption is better than usual after 30 minutes of exercise.

If it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight). You can take one to two scoops of muscle building powder or protein powder 30 minutes after exercise.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

There are many ways to practice muscles, but I personally think that the main ones are strip muscles and block muscles. Practicing equipment in the gym can increase the lumpy muscles, just like four digging fishy each... Hehe, there's also the strip muscles, which are very much needed in martial arts.

Fighting requires the instantaneous explosiveness and endurance of the muscles, and it is recommended to consider high-frequency repetitive exercises, such as 30 push-ups * 5 sets, barbell body weight 10 times * 5, dumbbells 5kg 50 times * 5, and so on, depending on the individual's physical fitness and strength. Then there is running, running is very important, and the connection of running the stairs is very helpful for the overall muscle and physical improvement of the body.

Another very important thing is diet, exercise must be followed by diet, and if there is consumption, there must be supplementation. It doesn't say that you have to have a high-calorie, high-fat diet, all diets must be balanced...

Each exercise has its own part of the exercise, if the landlord has time to participate in more exercise, if there is no time to run. It's not jogging, at least it's a moderate speed, you can consider completing a 3000-meter run in 15 minutes, this amount is fine...

I'm about your height and heavier than you. Well, it's best to find a gym with the right guidance from a coach and a proper diet. It's easy to be safe, because you can get injured if you train blindly at home.

The muscles are large not because they have grown an extra piece, but because the fibers are thicker. Therefore, if you practice more, you will naturally have muscles.

Yes, do more exercise, especially to build muscle.

Go to the gym and consult a professional trainer.