The first step; It shouldn't be difficult to practice arm strength, that is, push-ups. Stick to 100 push-ups every night for two weeks, then take a week off and eat more high-protein food, and then continue to practice for two weeks.

The second supplement; For the exercise of upper chest muscles and back muscles, find two stools that are about one and a half times the width of your body. When holding the stools with both hands, try to press your body down as much as possible and stick to it for more than five weeks as in the previous step.

The third step; It is best to find a Mazar-like height at the junction of the whole chest muscle and abdominal muscle. Hold both ends with both hands, and bend your elbow at 90 degrees when you lean forward and press down.

100 push-ups are no more than once, and most people can't do them many times. However, we should try our best every time until it is no longer possible. Muscles are the result of high-intensity stimulation. Basketball muscles only regulate cardiopulmonary function, then protein intake, and of course persistence.

This is my personal exercise experience, and I think it is very effective. You can try.