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Shoulder widening
To tell the truth, skeleton modeling is basically the most unsolved part of ugly face. This age is short and can be operated, jumping 6 or 7cm in half a year and relaxing in one year 180. It's easy to say that even adults can be treated with minimally invasive bone plastic surgery as long as they can bear the pain and afford it (not to mention the short leg deformity caused by polio), but there is really nothing they can do about shoulder width or overall skeleton shape.

There is an old saying that a lean camel is bigger than a horse. Conversely, no matter how you eat and run, a horse can't become a camel, so the absolute width may be improved by training, but you don't have to expect it in the short term (training the deltoid to 1cm is enough for you to work hard for 3 or 5 years, but it will only increase by 2cm). I calculate that you naturally grow to 177, so the average person's shoulder width is 45~50, that is, 2cm plus or without.

Bend inward, but you can find the reason. Your back muscles are weak, and your chest muscles have a strong pull on your shoulders, so you can shrink your shoulders and hold out your chest. You can do some pull-ups and barbell rowing, which can effectively enhance the tension of back muscles. When the tension of your back muscles is strong, your shoulders will naturally abduct.

You need a supine board, a barbell rack, a pair of 20kg dumbbells, a barbell and a 60kg film, and throw you a simple five-day cycle plan.

The short-term goal of five groups of pull-ups is to make up 50. When a group's no pressure exceeds 15, the load is compressed to a group 10 exhausted barbell to a row 10×4rm (the weight is added to a group to do up to four groups 10 exhausted).

B bench press 8×3rm upward inclined bench press 10×3rm bird 12×4rm supine arm flexion and extension 12×4rm

C barbell down15×1kloc-0/0×18 ~ 6× 3rm dumbbells bent down and lifted first 10×3rm dumbbells lifted again 10×3rm dumbbells alternately lifted again10.

D Squat 10×4rm hard pull 10×4rm

E rest

What is growth hormone for? You can inject it now, which can effectively promote bone growth and improve it more or less under the premise of overnutrition.