I m 1.65 meters and weighs 47 kilograms, male, how to get stronger by fitness

If you want to be strong and get fat first, you are currently too thin.

Fitness program, in order not to affect your height you can't get stronger, you want to become more able to play, you should still be very young. So your current goal is not to get stronger but to grow taller, and when you're not there, train your body again.

Fitness plan, at present, you should touch 2 meters 2 on it, select the appropriate height and keep touching 20 consecutive groups, 3 groups a day.

If you are interested, you can tie your sandbag to touch, the sandbag can only be tied to the ankle, not anywhere else, which will affect the growth of height.

Dumbbells are kept for you to use after you grow taller

Running 2000 meters of jogging To be absolutely slow, you can bring your punching bag

Immediately after that, do ligament training, press your legs, find your right height, and touch the ground with your hands. Don't be in a hurry to think about vertical splitting, insist on 15 minutes a day (2 minutes of hand touching the ground is OK) 9 months can definitely be vertical splitting, if you want to learn martial arts later, there is also a foundation.

This will take about 35 minutes for your training.

In terms of diet, eat raw egg soup in the morning and moderate beef at noon

Keep eating, and your physical strength will slowly come up

If you can't eat consistently, you eat normally. Eat more

Okay, hold on, don't think about fighting, when your physique is better, you can go to the athlete level (there are extra points in school) and wish you early success.

Arm strength: Push-ups are practiced 100 times a day, 20 breaths and then 100 in one breath.

Abs: Abdominal or sit-ups are OK, the abdomen is lying flat on the ground, the head and feet are as far away from the ground as possible in a U-shape, and the buttocks are used as support to exercise the abdominal muscles.

Finger power: Extend your palms fully until you fully clench your fist until you don't want to do it.

Endurance: Long jogging.

In addition, there are forward kicks, bounce kicks, side kicks, and horizontal kicks on the legs, and practice more every day, in fact, it is very simple to make yourself strong, the key is to persevere!

2.Then do anaerobic exercises, you can practice dumbbells, push-ups, do 8 to 10 sets a day, each group until the muscles can not last, the interval between each group is 1 to 2 minutes, this time should stretch the muscles to make it fully aerobic breathing. It should be done every day, but not every day the same part of the muscles, the same part of the muscles should be exercised every other day because it needs to be well rested, for example, today you do push-ups, tomorrow you should work on the pecs.

3.Sit-ups (to exercise the abdominal muscles), this one is very special, you need to stick to it every day, at least 60 per day, you can divide it into 3 groups of 20 each, each set is 1 to 2 minutes apart.

4.In fact, the most tired time is the longest muscle, perseverance is the most important, according to my method, there will be a significant improvement after a month, when exercising, imagine that you are infinitely strong, psychological hints are also promoting. Also, the best time to exercise is between 3 and 8 p.m. every day.

5.The increase in intake can also promote muscle growth, first of all, during the period of exercise, you must eat a little more than before, and if you want to grow muscle, you must eat more protein-rich foods, such as milk, eggs, fish and meat.