You are 22 years old. In some way, you won't grow taller! If you want to grow up, you can try to practice the horizontal bar and play more basketball. As for weight loss, you can choose treadmill (a very popular way to lose weight) and elliptical machine (which has the effect of body shaping); If it is the upper body, you can choose sit-ups (abdomen reduction) and three upper body exercises of Pilates (abdomen reduction); If it is the lower body, you can take a steep slope mode on the treadmill (for training calf muscles) or ride a spinning bike (which is beneficial to shaping the whole lower body). If you want to have muscles, you can do this: the first day of leg and abdomen training: leg training is beneficial to the whole body muscle length.

Leg lifting in sitting position for 4 groups x 10- 12 times.

Smith squats 4 groups x 10- 12 times.

Leg curl 4 groups x 10- 12 times.

Four groups of sit-ups x 15-20 times.

Four groups (x 15-20 times) of supine twist sit-ups.

Lift the legs for 4 groups x 15-20 times.

The third day of chest and shoulder training:

The horizontal barbell is pressed by 4 groups of x 10- 12 times.

Tilt the dumbbell upwards for 4 groups of x 10- 12 times.

4 groups of ascending dumbbell birds x 10- 12 times.

Sitting posture x 10- 12 times 4 groups.

Standing dumbbell side lift 4 groups x 10- 12 times.

Day 5 Back Training

Roman chair standing with one mouth: 4 groups of x 10- 12 times.

T-bar rowing 4 groups x 10- 12 times.

Four groups of wide grip pull-ups were up x 10- 12 times.

Leg bending and hard pulling for 4 groups x 10- 10 times.

The cervical spine of 4 groups was pulled down x 10- 12 times.

Day 7 Double Head and Triple Head Training

Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.

The E-Z bar barbell is bent for 4 groups of x 10- 12 times.

Press the rope four times: x 10- 12.

Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.

The rest between groups is 1 min. The rest time between two exercises is 3-5 minutes.

(Tips: Be sure to warm up before doing exercise (such as jogging elliptical machine). ), and be sure to stretch before doing strenuous exercise (such as spinning). It is best to do stretching exercise after each exercise (to prevent body aches the next day)! )