Hello, landlord. I have practiced fitness and Sanda. I will help you with my hands. They are all personal experiences, and I hope to adopt them. Thank you;

You need to practice deltoid and latissimus dorsi, simple.

Enlarging the triangle is mainly to strengthen the exercise of the three muscle bundles of deltoid muscle. First of all. . Hold the dumbbell naturally with both hands. Arms are perpendicular to the sides of the body. 8 to 10 for each group, once for 5 groups, once every other day. The deltoid muscle swelled for one month and widened obviously. This action mainly practices the middle bundle of deltoid muscle. . The weight of dumbbells should be chosen properly.

The latissimus dorsi should be trained on a stretcher. Take your time. The latissimus dorsi is not growing fast.

You can say 40 grams of protein at a time. I suggest you eat more eggs, less pork and more beef. 、

This is my professional hard answer, please adopt it. Pure hand combat, all practical experience, has an effect.