First, jogging. First of all, in normal life, don't run fast, don't carry heavy loads, and don't climb stairs less (can't get up or down), which will not support the exertion of the front muscles; Secondly, try to run backwards when jogging, so that hard muscles are concentrated on the back side; Third, it takes a long time and runs slowly. In this way, the long vertical muscles in your muscles will be developed and the thick muscle strips will be consumed. The time will start from half an hour and increase to one and a half hours after two months. Remember, if you are slow and tired, you can turn to walking or even stop for a few seconds.
Second, diet. Drink plenty of water, at least two and a half liters a day, that is, 2500CC, do not eat sweets, vegetarian dishes are not taboo.
Third, practice upper limbs, with push-ups and buckets, so that your upper and lower bodies will be much more harmonious.