I am 17 years old, 181cm tall, 55Kg, how should I eat and exercise 100

17 years old should still grow taller, the first thing to say is that you are not afraid of tiredness and hardship, because what we have to do is to transform the muscles of the body, exercise the body anyone will, I am also familiar with the exercise methods, such as squats, sit-ups, crouches, etc., as long as you can do it, I said that this method pays attention to heavy physical exercise, every time try to do your own limit, you must have the same ruthlessness as a beast, such as crouches, you must have done it, My method is to warm up, squat, until the legs are sore, swelling and soft, feeling unable to stand and stop and rest for two to three minutes, then do push-ups, do no longer move, muscle fever and down, rest for two or three minutes, and then do sit-ups, the same muscle soreness, (if you haven't done such a strong exercise before, you can reduce it appropriately in the first two days), to get up the next day you will definitely be weak, muscle soreness is unbearable, Then scold me for being too violent, but don't be afraid, this is the result of your muscle damage, and you usually do heavy work when the next day will have muscle soreness, although the human body does not have the ability to regenerate, but its own repair ability is still very strong, I have also seen a lot of information after sorting out, that is, let the muscles withstand excessive pressure, when you rest the body will automatically repair the damaged muscles, and in order to prevent being re-damaged, the muscles will recover thicker than before, this is the so-called super recovery, But at the same time, it will absorb a lot of nutrients, so only exercise without supplementing nutrients will not grow muscles, such as animal and plant protein, etc., you can go to the Internet to search for the nutrients needed for muscle overrecovery, so that exercise will definitely help the growth of muscles, but you can't rush it, because the muscles are self-repairing when they are resting, so you can take a combination of work and rest according to the situation, super physical exercise for a day, rest for a day, and the time varies every day, as long as the muscles are sore, or there is no strength. But be sure to supplement nutrition, otherwise it is equivalent to exercising in vain, and when you see a little bulging muscle, you will slowly become obsessed with this super physical extreme exercise method, to the point of addiction, you will have endless energy, and you will be energetic every day. The method is that no matter what exercise strives to make the muscles sore, to achieve the purpose of excessive recovery, do not worry about bad appetite, such persistent exercise, you can shape an iron body, various organs of the body will also be improved, appetite will also increase, and will not be fat but become stronger, you may not be able to persevere, and when you exercise for a period of time, your physical fitness will increase, you will know the benefits, there must be beast-like perseverance and ruthlessness. If you get up in the morning and feel tired and tired, then you can use this method to exercise, grit your teeth and do it for a while, and you can do it in the bedroom, you will gain new strength, try it to know, from today you are not weak, every day you will be enthusiastic, full of strength.

You are only 17 years old, you will still grow tall, but you will grow much slower, regular exercise is good for the growth of your muscles, bones should have further growth, boys' crotches are very narrow, if you want to gain weight, you can drink porridge every morning and evening after dinner, but it is recommended not to do this, the best thing is to exercise, your muscles become firm, and you will not look so thin.

Drink milk, play basketball, bask in the sun.

Insist on doing 100 sit-ups, 100 push-ups, and using dumbbells to expand the chest and row every day.

At the age of 17, when you grow your body, it is impossible not to grow taller, and the length of your shoulders and ribs is a problem of your body, which cannot be changed by the day after tomorrow, unless you go to Korea.

It is said that the heart is wide and the body is fat, but you are learning to use your brain, and you are afraid that you will not be able to gain weight quickly if you eat more.

First, when exercising every morning, after taking a deep breath, try your best to roar to the sky with one breath (you can exercise and improve your lung capacity and confidence), do more push-ups, and if you have the conditions, hang more horizontal bars and parallel bars (it is best to reach the high school physical exercise standard or above);

The second is to prepare a glass of boiling water before going to bed every day, and the first thing to do after getting up in the morning is to add some hot boiled water to the cold boiled water and drink it (one is to dilute the blood viscosity problem in the body due to sleep; Second, it is conducive to the undesirable state of insufficient blood supply and oxygen supply when exercising; Third, it has the effect of cleaning up the garbage in the body, improving the digestive function of the body, which is conducive to the long meat, especially the long tendon meat), get up in the morning and drink boiled water on an empty stomach to adapt, you must drink more than 400ml each time a day;

The third is that you must eat a full meal every morning, and you must also eat well and be full at noon. Chicken, duck, fish, and meat can be eaten as much as you like. But dinner:

First, it is best to eat less pasta (bread, steamed buns, noodles, etc.); Second, it is best to eat less chicken, duck, fish, and meat; The third is to eat well, don't eat too much (because the above three items of dinner may cause excessive intake and cause excessive fat (fat) and no tendon meat (lean meat));

Fourth, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars, parallel bars, or do sit-ups and barbells, exercise until the body is warm, and then increase the amount of activity after the body adapts;

Hopefully, the above methods can be helpful to you.

Eat more high-protein It's better not to train muscles You are still growing your body Run for half an hour every day at night Just have a regular schedule and rest.

I guess it's not an exaggeration to say that it goes with the flow.

You're tall anyway.

To do yoga, there are specific instructions online. But persevere!

You have all the methods, but I'm afraid you can't stick to it.