165cm, 94kg, a little thin. To become stronger, you need not only exercise methods, but also a recipe. First of all, your body fat rate is very low, so you still have some advantages in fitness. It is not difficult to get strong by combining a high-protein diet once. But first, you have to make sure that you are in good health.

That is, the digestive system functions normally, and the functions of various digestive organs will not affect your energy and protein absorption. Then, we should keep good eating habits. We can't have a full meal and be hungry, which is very bad for our health, and we can't eat something heavy just because we want to get fat. Many times being fat doesn't necessarily mean being strong. It may also be puffiness. If you are puffy, you need a process of losing fat to keep fit.

First of all, you must eat some high-protein food, three meals a day, high in protein and low in fat. But because you are thin, don't consider being fat for the time being. You should observe three meals on time, and two meals can be a little more. You can eat more because you want to increase your body shape, but it is not difficult to overeat. This will also increase the burden on the digestive system such as the stomach.

Then you should strengthen some muscle group exercises. If possible, you can go to the gym to hire a personal trainer, or exercise yourself in the gym. But if you don't have this condition and want to exercise well in the dormitory, here are some golden moves of unarmed exercise, which is usually called prison exercise. It is the action of some prisoners who have no equipment to exercise their muscles in prison.

The first is push-ups. Push-ups, as an action that drives three main muscle groups with their own weight, are the best in the unarmed fitness mode, and the action can be advanced. By raising the position of the feet, you can increase your body load, shorten the distance between your hands, and increase the exercise of your arms and chest muscles. Can effectively drive the arm, chest muscles and back muscles to move.

Then there is the belly roll. As a golden action to exercise abdominal muscles, instead of sit-ups that do great harm to the human waist, belly rolling can effectively squeeze the abdomen. The biggest difference between it and sit-ups lies in the waist. Sit up after sit-ups, but only the back needs to leave the ground and the waist does not leave the ground, which will better protect the waist. But its ability to exercise abdominal muscles is not bad at all. Remember to roll your stomach slowly.

Then there is the squat. It is said that squatting is a treasure. Men can't stand practicing women, and women can't stand practicing men. They can't stand it when they practice bed together. Squats are especially important for the exercise of these muscle groups, such as waist, buttocks and thighs. It can effectively exercise thigh muscles, lift hips and practice waist. I don't need to say the importance of these parts, especially the female compatriots. It is especially important to practice squats well.