1. Have a glass of milk every morning and evening (you can eat steamed bread or cake when drinking milk in the morning, don't drink milk on an empty stomach, and it is best to drink milk half an hour after dinner in the evening. Be careful not to eat too much dinner, the appetite is two-thirds of usual! )

2. Eat soybeans in moderation every day. Soybean contains a lot of calcium and protein.

3. One hour before going to bed every night, jump 60 times, the higher the jump, the better, then jump rope for half an hour, 1 second twice, with two legs and one leg alternately.

Take a ten-minute break after skipping rope.

5. leg press, press 60 times on each leg until the leg feels sore. Be careful not to hurt the ligament.

Step 6 get enough sleep

7. Get up in the morning and repeat the action of 5.

People with unclosed epiphyseal line (generally under 23 years old) will be effective if they are trained for three months according to the above method. The younger the effect, the better!

By the way, you should have 8 hours of sleep every night, and people who are busy with study or work should not be less than 7 hours! ! !