First, it is more suitable for you to practice without equipment, because it is a non-weight-bearing exercise and has little effect on your height.

I happen to have a freehand muscle exercise plan here for your reference.

1, time, 40-60 minutes at a time, don't arrange too much, practice muscles for one day, take a day off, and running during the break is conducive to muscle building and fitness.

2, practice items, in fact, you should know these items, but maybe you don't know their role in muscle practice.

Push-ups, 10-20 each group, 4-6 groups. Specializing in pectoral muscles, some people rely on it to develop a good pair of pectoral muscles.

Buckling and stretching of parallel bars, each group 10, 4-6 groups. This is definitely the triceps killer.

Pull-ups, (reverse grip), 5- 10 group, 3-5 group. Main biceps exercises

Pull-ups, 5- 10 group, 3-5 group, back muscle killer, your inverted triangle figure depends on it.

Sit-ups, 15-25 group, 4-6 group. Needless to say, this. Or you can practice ripper, but it is not recommended at first. Too strong, not suitable for beginners and minors, easy to cause muscle strain.

3, practice requirements, slow and not fast, the action should be standard, so the effect is good, practicing a few non-standard actions is not as good as the standard. This is crucial. Take a break between each group for 30-60 seconds.

The above programs are basically to exercise upper body muscles. As long as you can persist, your whole body muscles will be fine, and its effect is no less than that of equipment training.

Second, protein added.

Muscle growth is inseparable from protein, so we attach great importance to protein's supplement. Generally, you can eat whey protein powder, chicken, beef and eggs after practicing for half an hour. Anyway, protein, you can eat whatever you like. If you have eggs, eat four or five at a time, but it is recommended to eat only one yolk at a time. Eating too much of this stuff will do harm to your health.

Here is the problem of eating bananas. Eating bananas is mainly because it contains potassium, which is an indispensable element for muscles, but it is not recommended to eat one minute ago. Generally, eating is half an hour before or after meals. After eating, blood flows to the stomach, and then practicing immediately will have an impact on digestion.