It's good for you to exercise for two hours and eat protein for half an hour every day, and then run to exercise your tibia first and then connect your chest muscles. The best way to practice chest muscles is barbell. You should do it in groups, take a 90-second break between groups, do 4 to 6 groups, and then do sit-ups, also in groups. After doing this, run more, consume physical strength, increase appetite, eat more protein food, and take a day off for three consecutive days.