Eat more rice, beef and milk. * * * * (Remember, this is very important) * * * * That's what our coach taught us, and now we are practicing free fighting.

Then there is the necessity of exercising every day. There is a key here, that is, every day. If it is intermittent, it will have no effect at all.

1. You can do push-ups. You may not be able to do it at first, but you should practice slowly. Do five today and eight tomorrow. There is a key point. For example, when you reach the tenth place today, you feel that you have reached the limit. If you can't persist at all, give up and stop to have a rest. Don't rest at this time, bite your teeth, and stick to it with willpower. This time, you can exercise your muscles the most and have the highest efficiency, so you can do more next time. Although it is painful to stick to your will and do your body, if you feel the limit and give up, it can be said that today is almost in vain. Push-ups exercise chest muscles, followed by biceps and back muscles, and can also achieve the effect of widening shoulders. The pectoral muscles are also the source of punching strength. Remember, the posture must be correct, the body must be straight, and you can't bend at all, otherwise you will do it in vain if the posture is wrong. You can ask people around you or your PE teacher for the correct posture.

2. Then there are abdominal muscles, which is also very important. A person's abdominal muscles are the best place to show a person's perfect figure (especially when swimming and playing ball). At the same time, it is also the most indispensable muscle part for fighting and swimming. There are many ways to exercise abdominal muscles, but the most convenient thing is to do sit-ups. I suggest you straighten your legs. It's better to have someone hold it down or something heavy. The method is the same as above, eight words, overdraft physical strength, challenge the limit. I know, every time I reach the limit, my body tells myself that it's impossible to do it any more, and then my brain swears that if I can't do it again, something will definitely happen when I go out tomorrow morning, and then I can only do ...................................................................................................... haha.

3. Then there are pull-ups. You can look it up online or ask someone else. This is aimed at biceps, back muscles and arm muscles, but if you can't do pull-ups, there is no way. After all, many people can't do one. In fact, as long as you are willing to practice, nothing is impossible.

If you want to exercise your wrist strength, forearm muscles and biceps, I suggest you recite dumbbells (in fact, you can recite heavy things, I just put my encyclopedia and general history of the world in the book). Lifting dumbbells is also a very effective way to exercise muscles, but if you practice standing for a long time, it may affect your height, so sitting and lifting dumbbells is a better choice. Of course, if your bed is high enough, you can also lie outside with one hand outstretched. Wrist strength and forearm muscles are also very important, which can be seen when the wrench is powerful. The practical application of wrist strength is second only to pectoral muscles. Forearm muscles can reflect the strength of your arm.

It is not enough to pay attention to muscles. In fact, vital capacity and physical strength are more important. Although the above exercises can exercise vital capacity and physical strength, I personally think running is the best. Of course, leg muscles should be developed by running. It would be best if there was a gym (there used to be a gym downstairs in Singapore apartment, and the basic task every day was to run five kilometers quickly). If there is no such condition, it is recommended to start early every morning. The air is good in the morning and there is no car, otherwise the exhaust gas is bad for your health. If there is a park, you can run in it. Remember, running is not the length of time, but the distance and speed. I suggest you accelerate for at least 20 seconds every 100 meters, and the distance should be more than three kilometers. It doesn't matter if you can't reach it at first. Practice slowly. The method is still those eight words: overdraft physical strength and challenge the limit. When you find that you can meet the above requirements, it proves that your physical fitness and vital capacity are quite good. PS: Actually, it doesn't have to be early in the morning. I used to go to school too late every day, and then I ran five stops to school, which was faster than the bus. That's how I practice.

6. If you want to grow taller, you must pull the ligament, but I think pulling the ligament is the most painful thing, but there is no way, you must pull it. After pulling, I benefited a lot. How to pull the ligament? There are many methods and ligaments. Check it online. You can pull it every one or two days, but it is best not to exceed two days. Anyway, ligaments can be strained anytime and anywhere, when bored, when waiting for the bus.

7. Swimming is a highly recommended exercise (of course, you can't swim in winter), because swimming can make every inch of your body develop in harmony, and your muscles are streamlined and perfect, and even if you don't exercise for a long time, it won't disappear or collapse. But in the equatorial country of Singapore, there is a free swimming pool downstairs, so I go swimming every day. But if I can't go swimming every day, the effect may not be good, but it's not a problem to stick to it for a month or two in summer. Something is better than nothing.

At the beginning, after doing these exercises every day, my muscles will definitely hurt, maybe the next day. This shows that your muscles are secreting hormones, that is, when you grow muscles, it will be very effective to eat more beef and drink more milk during this time. When your muscles are sore, you can stop and wait until the pain is almost gone. Push-ups and sit-ups are best done once in the morning and once in the evening. Another ingenious place is that push-ups and sit-ups are best done slowly, and the slower the better, but it doesn't mean that you lie down and rest for a long time, but the process is slow. Although the slower, the harder the better.

Don't worry, I can't do ten push-ups at first. After two months, I can do 60, and now I'm doing it, weighing 35 kilograms.

As long as you keep practicing, you won't get immediate results, but soon, you will look at your figure and laugh when you look in the mirror before taking a shower.

However, being short may have something to do with the recent weather. Winter is a season that consumes a lot of calories. Because it is very cold, the effect of muscle training is slightly worse. So wear more clothes, eat more meat and go to bed early.

Do you mind giving me extra points? Hey hey.