Because your height is 180CM and your weight is 97KG, which is more than the standard weight. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:

The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;

Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;

Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;

Fourth, when exercising every morning, after taking a deep breath, try to scream at the sky in one breath (exercise, improve vital capacity and confidence). Do more exercises every day, such as in-situ take-off, in-situ take-off, run-up take-off (which can effectively promote the strength and beauty of muscles in all parts of the body, and also improve your jumping ability, explosiveness and endurance). Hang more horizontal bars and parallel bars if possible (it is best to meet and exceed the physical training standards of high school);

Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;

Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat as little or no pasta as possible (steamed bread, bread, noodles, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);

Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars and parallel bars, or do handstands, push-ups and sit-ups at home until your body is hot, and then increase your exercise after you get used to it. Remember! Remember!

Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation.

Above, your perseverance.

Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.

If you can persist for a long time, in less than a year or two, you will certainly develop yourself into a tall, capable, handsome, elegant and personable situation, so that beautiful girls and handsome guys like to be around you. Wouldn't it be better?

Wish you success!