I m 20 years old this year, so I m thinner, so how can I be stronger?

In the club plan.

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine twists, sit-ups: 4 sets x 15-20 reps (to practice oblique muscles), and hanging leg presses: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Back training on the fifth day.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7: Two- and three-headed training.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

Family dumbbell program.

Chest and shoulder training:

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Back training dumbbell one-arm row 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Abdominal training. Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

B2-head and triple-head training.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Every morning and after school, I run a lap around the neighborhood (if the area is large enough, otherwise I run a few more laps), go swimming in the afternoon in the summer, and eat more when I get home.

There's another one that I can't believe, but you can try. My uncle said that when eating, scoop a few spoonfuls of juice into each plate and drink, and stick to it to have an effect; He said that this is how his aunt grew meat back then

Exercise more, run more in the morning and evening, and the amount of food will naturally go up.

Exercising more and having a reasonable diet will do.

Eat more, and if you're a boy, work out regularly!

Exercise more. If you want to look stronger, the main thing is to train your upper body muscles. I've been practicing my upper body muscles lately.

The arms and pectoral muscles can lift dumbbells. Very effective congratulations! As for the abs, you can do sit-ups, if you are very thin, you have to do it quickly!

It worked quickly. Play more basketball. It could also be a little higher.