First, get up 40 to 50 minutes earlier every morning to go out for running, exercise, do radio gymnastics, do more in-situ take-off, touch high in-situ take-off, and touch high in run-up take-off (which can effectively promote physical growth). Hang the horizontal bar and parallel bars (preferably reaching or exceeding the standard of physical exercise in high school) and do push-ups. Learning and practicing martial arts is the best. When you start to learn martial arts, you must first learn the standard posture of various movements of martial arts, that is, the size of your hands, so that you can develop a soldier-like temperament and demeanor after a long time. It is better to consider other issues such as boxing after the martial arts posture reaches the proficiency standard.
Second, be sure to have a full meal every morning, chicken, duck and fish will do. You must also eat a good lunch. You can eat chicken, duck and fish. However, it is best to eat less pasta (bread, steamed bread, noodles, etc.). ) and try to eat less chicken, duck and fish for dinner. Just eat well, don't eat too much, because these three are the most favorable conditions for long meat, which will not cause overnutrition, nor will long tendon meat (lean meat) and fat meat (fat meat) cause puffiness;
The third is to make a cup of green tea every night. The first thing after getting up the next day is to add some hot water to the cold green tea, drink it on an empty stomach, and then go running for exercise. First, it can clean the stomach and remove garbage; Second, it can enhance the fire-fighting function of the stomach and play a role in promoting physical fitness; Third, fresh blood can be made immediately to dilute the problem of blood viscosity in the body caused by a night's sleep; Fourth, you can ensure that going out to exercise after getting up will not cause physical discomfort and other problems; Fifth, getting up in the morning and drinking green tea on an empty stomach has the medical function of eliminating fat. Note: get up in the morning and drink green tea water on an empty stomach. After getting used to it, you must drink more than 400ml at a time.
Fourth, if you can exercise every night, you must pay attention to it: you can exercise only two hours after dinner, which is conducive to the normal operation of the gastrointestinal digestive system. Hang the parallel bars, or do push-ups, sit-ups, dumbbells, tensioners, etc. At home, and as long as you exercise until your body is slightly hot, you can't exercise too hard, which will lead to being too excited to sleep at night. Get used to it and then increase the amount of exercise. Remember! Remember!
The above exercise methods, your perseverance. As long as you persist, you can see the effect in two or three months.
However, if you want to be strong, agile, graceful and temperament, and be liked by handsome guys, the key is to persist. It won't take two or three years, and you will definitely have a good figure. It would be more beautiful if you could study hard and practice martial arts.