I'm as thin as you. It's hard to gain weight if you're still a girl. Eating a lot of high-calorie food has a general impact on people with this physique and is harmful to the body. Increasing metabolic rate, thereby increasing food intake, may be a compromise. The weekly training plan is as follows:

400m variable speed running (full running 100m, jogging 100m, alternating);

30 sit-ups;

15 step with two legs alternately or 10 double rope skipping.

This is a group, try not to rest in the middle. Three groups at a time, the total time is controlled at about 30 minutes. 3-4 times a week.

In terms of diet, pay attention to the reasonable collocation of staple food, vegetables and lean meat; Don't have breakfast too late, so as not to affect the amount of lunch; Add midnight snack (before 9: 30), such as milk oats, but less oil.

Premises of this plan: 18-28 years old, no gym, track and field track.

If there is any mistake, please indicate it. I can increase upper limb training and provide more effective solutions.