If the bones are small, practice meat and grow meat. Of course, eat more protein. On the one hand, the daily diet should choose low-fat meat, such as skinless chicken breast, lean beef, fish and other meat, and egg white is also a good choice; On the other hand, if the economy permits, you can take some professional protein powder nutrients, which are effective without increasing fat. Vegetables and fruits are rich in vitamins and minerals. Muscle exercise consumes a lot of vitamins and minerals. If they are not effectively supplemented, it will easily lead to disorder and fatigue of energy and substance metabolism. More importantly, some vitamins and minerals in vegetables and fruits, such as boron, zinc and Vc, can promote testosterone secretion, and testosterone is beneficial to muscle growth. Adequate fruit and vegetable supplements can often make muscle gain twice the result with half the effort. In addition, lycopene, Vc, Ve, etc. , rich in fruits and vegetables, has a good antioxidant effect, and can effectively remove excessive oxidants in the body caused by strength training, thus protecting muscle cells and promoting fatigue recovery. Eat some cakes, bananas and other foods 30 minutes to 1 hour before each exercise to ensure the energy supply during the exercise; Secondly, we should seize the "golden period" of nutritional supplement within 30 minutes after each exercise, which is the most vigorous period of muscle synthesis. Supplementing one or two eggs or a spoonful of protein powder will help to repair and rebuild injured muscles and tissues and relieve symptoms such as muscle soreness. In this case, bones cannot be changed. You can exercise more deltoid muscles to make shoulder muscles thicker and wider, so that you can support clothes like a hanger, which will look good. Do more dumbbell lifts, side lifts, and lean over and side lifts. Let the three parts of deltoid muscle move, so it will look good from all angles.