The parallel bars are a good exercise tool, which can stimulate the pectoral muscles well, and also have a strong stimulating effect on the posterior bundle of deltoid muscle and triceps brachii, which meets your requirements.
The 100-meter sprint is anaerobic training, which is good for the explosive power and strength growth of the whole body muscles. You can practice more 100 meter sprint, 50 meter sprint, 30 meter sprint, etc. Just look at the muscles of those 100-meter flyers.
Exercise time can be any time, as long as you are free, but it should be regular, such as two-day cycle, push-ups and parallel bars today, 100-meter sprint tomorrow, cross training, don't practice a muscle every day, it will be useless. It is not recommended that you use heavy objects, especially novices. Without the guidance of a coach, it is easy to get hurt blindly. Loading may be very effective for muscles, but at the same time it will also cause great pressure and wear on joints.
As I said just now, it is very necessary to eat two eggs and drink a glass of milk in the morning, because the most important nutrition in a person's day is the meal in the morning. According to the weight ratio, the daily intake of protein is 1g/kg, so you should eat at least 64g of protein. Nut plants are high in protein and can be eaten more. By the way, I will give you the protein content of some foods for your own reference.
Food Name (50g) Calories (kcal) protein (g)
Eggs:
Quail egg 80 6.4
Eggs (red skin) 78 6.35
Egg white 30 5.8
Egg yolk 164 7.6
Preserved eggs (eggs) 89 7.4
Duck egg 90 6.3
Preserved egg (duck egg) 85.5 7. 1
Goose egg 98 5.55
Beans:
Tofu 49 6. 1
Soybean 179.5 17.5
Yuba 229.5 22.3
Tofu brain 7.5 0.95
Vegetarian chicken 96 8.25
Mung beans 158 10.8
Adzuki bean 154.5 10. 1
Red bean paste 12 1.5 2.75
Red bean stuffing 120 2.4
Pea156.510.15
Broad bean 167.5 10.8
Broad bean (roasted) 186 13.5
Food Name (50g) Calories (kcal) protein (g)
Grain:
Rice 173 3.7
Rice 58 1.3
Fragrant rice 173 6.35
Sorghum rice 175.5 5.2
Noodles 1735+05
Hua Juan 105.5 3.2
Steamed bread 1 10.5 3.5
Pancake 127.5 3.75
Oil cake 199.5 3.95
Fried dough sticks 193 3.45
Noodles 1424438+05
Noodles (rich noodles) 142.5 4.65
Noodles (cooked with Fuqiang powder) 54.5 1.35
Xiaomi 179 4.5
Xiaomi noodles 178 3.6
Dahuangmi 174.5 6.8
Corn (fresh) 53 2
Corn flour 170.5 4.05
Corn grits 173.5 3.95
Alcohol:
Beer 16 0.2
Yellow rice wine 33 0.8
Red wine 37 0.05
Low-alcohol liquor (37 degrees) 108 0
Qujiu (55 degrees) 165 0
Erguotou (58 degrees) 175.5
China Liquor (59.9 Degrees) 182 0
Food Name (50g) Calories (kcal) protein (g)
Nuts and seeds:
Pine nut 349 6.7
Walnut (dry) 3 13.5 7.45
Sunflower seed kernel 303 9.55
Hazelnut (fried) 297 15.25
Peanut kernel (fried) 290.5 1 1.95
Cashew nut 276 8.65
Hazelnut (dried) 27 1 10
Sesame (black) 265.5 9.55
Ginkgo biloba (dry) 177.5 6.6
Chestnut (cooked) 106 2.4
Bacteria and algae:
Mushroom (dried) 126 10.5
Mushrooms (fresh mushrooms) 10 1.35
Auricularia auricula (dry) 102.5 6.05
Auricularia auricula (water hair) 10.5 0.75
9.5 1. 1
Tremella fuciformis (dry) 100 5
Hazelnut mushroom (dried) 78.5 4.75
Hazelnut Mushroom (Shuifa) 23 1.4
Kelp (dry) 38.5 0.9
Kelp (soaked) 7 0.55
Porphyra yezoensis (dry) 103.5 13.35
Poultry meat:
Chicken 83.5 9.65
Silky fowl 55.5 1 1. 15
KFC (fried chicken) 139.5 10.6438+05
Roasted chicken 120 1 1.2
Braised chicken 108.5 14.8
Quail 55 23.0
Dove 100.5 42.05
Duck 120 7.75
Salted duck (cooked) 156.5 8.3
Beijing roast duck 2 18 8.3
Goose 125.5 8.95
Roasted goose 144.5 9.85
Milk:
Full-fat milk powder 239 10.05
Full-fat instant milk powder 233 9.95
Condensed milk (sweet and canned) 1 16 4
Yogurt 36 1.25
Milk 27 1.5
Fresh goat milk 29.5 0.75
Breast milk 32.5 0.65
Vegetables:
Onion 15 0.85
Garlic (garlic) 63 2.25
Leek 13 1.2
Garlic bolt 30.5 1
Onion 12 0.8
Onion (white skin) 165 2.75
Onion (purple skin) 162 3.45
Onion (onion) 19.5 0.55
Carrot 10 0.5
Carrot (yellow) 2 1.5 0.7
Green radish 30.5 0. 15
Radish 10 0.4
White radish 10.5 0.45
Chinese cabbage (dehydrated) 1433.4438+0
Cauliflower 143 3.25
Chinese cabbage 8.5 0.75
Cabbage 1 1 0.75
Celery stem 10 0.6
Celery leaf 1.3
7 pieces of sour cabbage 0.55
Broccoli (Broccoli) 16.5 2.05
Chinese cabbage 7.5 0.75
Rapeseed 1 1.5 0.9
Wax gourd 5.5 0.2
Tomato 9.5 0.45
Milk persimmon 6.5 0.3
Cucumber 7.5 0.4
Bitter gourd 9.5 0.5
Pepper (Qingjian) 1 1.5 0.7
Sweet pepper 1 1 0.5
Pumpkin 1 1 0.35
Eggplant 10.5 0.55
Soybean horn 7.5 0.75
Zucchini 9 0.4
Luffa 10 0.5
Sweet potato 27.5 0.45
Taro 39.5 1. 1
Potato 52.5 1.05
Broad bean 52 4.4
Doudou 15 1.25
Green beans 1 1 1.2
Soybean sprouts 22 2.25
Mung bean sprouts 9 1.05
Soybean (mung bean) 6 1.5 6.55
Pea 52.5 3.7
Kidney bean 12.5 0.4
Cirsium japonicum 19 2.25
Pteridium aquilinum 19.5 0.8
Potatoes and starch:
Vermicelli 167.5 0.4
Vermicelli 168.5 0.25
Lotus root starch 186 0. 1
Sweet potato powder 168 1.35
Potato flour 168.5 3.6
Sweet potato 49.5 0.55
Potato 38 1
Fruit:
Orange 23.5 0.4
Citrus 25.5 0.35
Kumquat 27.5 0.5
Citrus 2 1.5 0.3
Miju 2 1 0.4
Grapefruit 20.5 0.4
Hami melon 17 0.25
Melon 13 0.2
Watermelon 12.5 0.3
Drought resistant peach 23.5 0.45
Kubaotao 20.5 0.3
Yellow peach 27 0.25
Peach 24 0.45
Jin Hongtao 13 0.35
Jinsixiaozao 147 0.6
Jujube (fresh) 6 1 0.55
Jujube (dried) 149 1.05
Jujube 72.5 0.8
Jujube 160.5 0.65
Lizi 18 0.35
Xing 18 0.45
Dried apricots 165 1.35
Cherry 23 0.55
Strawberry 15 0.5
Ziwei 22 0.45
Kyoho Grape 25 0.2
Horse milk grape 20 0.25
Raisins 170.5 1.25
Persimmon 35.5 0.2
Persimmon 125 0.9
Kiwifruit 28 0.4
Pomegranate 3 1.5 0.7
Figure 29.5 0.75
Pineapple 20.5 0.25
Fan Tao 20.5 0.55
Litchi 35 0.45
Mango 16 0.3
Banana 45.5 0.7
Banana 54.5 0.6
Myrica rubra 14 0.4
Longan 35.5 0.6
Longan meat 156.5 2.3
Ginseng fruit 40 0.3
Sydney 36.5 0.45
Jing 27.5 0. 1
Changba pear 27 0.4
Laiyang pear 24.5 0. 15
Apple pear 24 0. 1
Li Xiang 23 0. 15
Yali pear 2 1.5 0. 1
Red Marshal Apple 29.5 0. 1
Marshal Huang Apple 27.5 0. 1
Golden apple 25.5 0. 1
Guoguang Apple 27 0. 15
Red banana apple 24.5 0.2
Yellow banana apple 24.5 0. 15
Red Fuji Apple 22.5 0.35
Begonia fruit 36.5 0. 15
Hawthorn 47.5 0.25
Shaguo 33 0.2
Fast food category:
Potato chips (fried potato chips) 306 2
Cookies 273 3.25
Instant noodles 236 4.75
Biscuits 2 16.5 4.5
Soda cookies 204 4.2
Egg slices 195.5 4.05
Oatmeal 175.5 6.2
Bread 156438+05
Sugar and honey money:
Golden cake 88.5 0. 1
Golden cake strips (hawthorn strips) 150 0.3
Hawthorn peony bark 160 0.5
Preserved apple 168.5 0.3
Preserved apricots 164.5 0.4
Peach 155 0.7
Preserved begonia 143 0.3
White sugar 200 0
Rock candy 198.5 0
Brown sugar 194.5 0.35
Maltose 165.5 0. 1
Honey 160.5 0.2
Chocolate 293 2. 15
Chocolate (wine core) 200 0.65
Snacks:
Rice flour 2 19.5 2.85
Mung bean cake 174.5 6.4
Cake 173.5 4.3
Twist 262 4. 15
Peach crisp 240.5 3.55
Moon cake (red bean paste) 202.5 4.4438+0
Moon cake (five kernels) 208 4
Moon cake (jujube paste) 2 12 3.55
Shortbread 179.5 3.8
Spring rolls 23 1.5 3.05
Tofu brain (with salt water) 23.5 1.3
Pancake 168 3.8
Cold noodles 83.5 2.4
Regan Noodles 76 2. 1
Rice cake 77 1.65
Camellia oleifera 47 1.2
Lobster slices 169 0.3
Score 30.5 0. 1
Bean jelly 18.5 0. 1
Fried liver 48 1.4
Animal meat:
Beef 62.5 9.95
Sauced beef 123 15.7
Beef jerky 275 22.8
Beef tendon (soaked hair) 12.5 3
Mutton 10 1.5 9.5
Mutton kebabs (roasted) 103 13
Mutton kebabs (fried) 108.5 9. 15
Mutton kebabs (roasted) 1 17 13.2
Dry mutton 294 14.6438+0
Mutton tripe 43.5 6. 1
Pork 197.5 6.6
Pig's trotters tendon 78 17.65
Pig's trotters (cooked) 130 1 1.8
Barbecued pork 139.5 1 1.9
Lunch meat 1 14.5 4.7
Pork (steamed) 99 9.2
Sausage 106 7
Air-dried sausage 14 1.5 6.2
Tea sausage 164.5 4.5
Sausage 254 12.05
Sausage 292 1 1
Dog meat 58 8.4
Rabbit meat 5 1 9.85
Food with homology of medicine and food:
Silkworm pupa 1 15 10.75
Turtle (Turtle) 59 8.9
Frog (Frog) 46.5 10.25
Snake 42.5 7.55
Lycium barbarum 128 6.95
Drinks:
Ice cream 63.5 1.2
Oil and fat:
Soybean oil 449.5 0
Salad oil 449 0
Yuka
Seafood:
Mytilus 27 5.45
Scallop (fresh) 30 5.55
Snail 30 5.5
Oyster (Oyster) 36.5 2.65
Abalone (dry) 16 1 27.05