1. Jogging: More than three times a week. At the beginning, you can consider your body's reaction. Not too fast and not too long. Starting from 1500m, it is recommended to walk within 6 minutes; Then gradually increase the distance and speed. Middle and long-distance running is of great benefit to improving physical coordination and improving respiratory system and blood circulation system. After two weeks of persistence, you should feel significantly stronger and more energetic. It is recommended to reduce the holdings all the year round, which is very useful for height development (personal experience)
2. Dumbbell training: mainly used for training upper body muscles. Lift biceps brachii, deltoid and triceps brachii with dumbbells every day 15, three groups every day. If you reduce your holdings, your body shape will be significantly improved.
The above is the simplest scheme for your personal situation. If there is progress, make improvements according to your own interests.