10 years ago, when I was at school, I did 50 push-ups, 100 sit-ups, jogging for three kilometers, two leapfrog jumps in the basketball court, 30 parallel bars and pull-ups 15. I do this exercise basically every day, without increasing the amount of exercise. I persisted for five years, and the effect on this picture was achieved. If you want muscles to increase latitude, you must increase exercise and improve protein's diet. Good luck!