It is recommended to eat more foods rich in protein. Shrimp, fish, beef and mutton, not pork. Eating less and eating more is the key.

Exercise suggestion: Weight-bearing exercises are mainly barbells and dumbbells, with less equipment and more high-end people. Barbell mainly plays supine triangle push to train the muscle groups in three parts of the chest; Barbells can also be pulled on the stomach to train latissimus dorsi. Pectoral muscles and latissimus dorsi are the foundation of men! Dumbbells are mainly used to train biceps, triceps and deltoid muscles that make men handsome at first sight. Training methods can be inquired.

Practice your leg muscles less. You've had enough exercise. The waist is also less practiced, and other exercises can help!