Physical education is far from social physical education. Answer: First of all! Congratulations on dancing so well. As you said, your legs are thin and bounce well, so it is obvious that your back is rich in white muscle fibers (that is, explosive muscle fibers). Most of the thickened fibers are red muscle fibers (that is, endurance fibers). Comparatively speaking, white muscle is explosive and easy to get tired (you must feel it yourself). Red muscle has a good battery life and a long battery life, but its explosive power is not good. If you want to be simple, then this is the exercise method customized for you.

1, strength exercises: such as barbell squat (the weight depends on your ability) flexion exercises (the one who needs equipment, sit up straight and step on the discus according to the lever principle)

2. Endurance exercise: such as jogging (the time must be long, it is recommended to jog for 5 minutes after 20 minutes, so that you can repeat 1 hour, and the time will increase with your own adaptation) riding (mainly to exercise thigh muscles, which also takes a long time).

3. Diet: Because the growth of red muscle needs a lot of protein accumulation, you can eat 4 to 5 eggs with shells and boiled eggs every day, and only eat protein. Eating too much egg yolk is bad for your health. At the same time pay attention to calcium supplementation.

If you can achieve the above three points with good quality, 1 month will find obvious effects.

If you don't want to lose your white muscle during this period, pay more attention to explosive practice when practicing! Jump and sprint!

By the way, answer the height question: in fact, it has basically been finalized! Don't be too far-fetched! It's okay. I'm only 1.74

Let's go I wish you an early success!

Hope to adopt.