Second, if possible, buy a pair of detachable cocoa dumbbells and do "double flying" every day (hold the dumbbells with both hands, start from the sides of your body, and slowly lift them (don't bend your arms) until your hands are level. Be careful not to lift or fall due to inertia! !
Third, relax your muscles with a stretcher after the above two are finished! ! You can slowly relax your muscles just by pulling the stretcher! !
Four: diet, this is the most critical, after exercise, there is milk. Eat at least 8 eggs in the morning. It is best to eat beef every day, and pay attention to boiling beef in white water and eat as little salt as possible! ! Buy some muscle protein powder to eat if you can! ! !
Now answer your question: you insist on taking the exam, so you have no time to talk. Running can only be counted as your physical endurance, and your limit appears earlier! The arm strength is ok, and the muscles should be obvious!
Abdominal muscles give you a solution that can be realized in one and a half years, but so far it is too difficult for me to succeed: lying in bed with something under my waist. Don't touch the bed with your legs. Do 30 continuous slow sit-ups, 30 faster and 30 slower (be careful not to test inertia). Get up at once and sprint as fast as you can 100M! Continue the action just now when you come back! ! Every day 10 group! ! You can also add lead to your ankles, lie flat on your upper body, suspend your lower body, and lift your lower body with waist and abdomen strength! !
Finally, I suggest going to the gym in winter and summer vacation! !
Finally: I wish you an early realization of your wish! !
It took two years to get results. Come on! !