If you really want to better exercise your body and exercise a tall, strong, capable, well-proportioned, chic and graceful figure and physique, I suggest you modify your exercise method and adopt the following overall exercise methods:

Get into the habit of getting up 40 to 60 minutes early in the morning;

After getting up in the morning, go out and run until it is slightly hot, as a necessary preparation before exercising every morning;

Do broadcast gymnastics, or learn simple martial arts routines or practice some basic movements of martial arts. Note: beginners do not need spiritual similarity, but they must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;

When you exercise every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, be confident and have a loud voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);

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 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;

Be sure to have a full meal every morning, and eat well at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, 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);

Two hours after dinner, you can go out for a walk, do push-ups, hang up the parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!

Buy or download some books on the physical protection and protection of exercising and practicing martial arts, as well as the technical essentials, precautions and martial arts routines of women's self-defense to study hard, and then carry out specific exercise and implementation.

Above, your perseverance.

As long as you can stick to it 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.