In that case, I think we should do aerobic exercise first, especially the abdominal muscles you mentioned, because this is also my important goal this year.

Of course, in addition to the six-pack abdominal muscles, the coordination of the whole body is also very important. My plan is mainly divided into two parts: aerobic (fat loss)+anaerobic (muscle gain and muscle lines)

Aerobic: Run 3000 meters or swim 500 meters to 1000 meters every day (quantitative according to your own conditions).

Anaerobic: I have three tricks to exercise my whole body without any equipment:

Upper body: Push-ups (chest muscles, back muscles, arm muscles and, of course, deltoid muscles).

Waist: Sit-ups (abdominal muscles and abdominal muscles)

Lower body: Indian squat (see Baidu for details)

According to your situation, 10- 12 can be arranged as follows:

10- 10: 30 minutes aerobic exercise: run on the treadmill for 30 minutes or swim for 30 minutes.

Rest 10 minute

10: 40-11:10 arm premise and side lift: this is to fully exercise the all-round deltoid muscle.

Every 10 can be used as a group, with 3 times in each group.

Rest 10 minute

11:20-11:40: Sit-ups: 20 in each group, 3-5 groups each time.

The above standards, do what you can, don't force, and you can increase the number of times after half a month.

One more thing to note:

1, aerobic must be completed before anaerobic, that is to say, running or swimming first, then making equipment, and also warming up.

In terms of nutrition, your weight has exceeded the standard. It's not that you are not very fat on the surface, but that your skeleton is heavy, and you should keep up with the nutrition, but you can't overdo it, otherwise you will become a muscle madman, which is terrible. Just add a little to your normal diet.

There is no need to insist on it every day, because once you start fitness, you must have time to let your muscles recover, otherwise doing it for 7 days in a row will be the most harmful to your health. It is very important to have a rest every three days! !

Of course, deltoid training can be shoulder width. I have paid great attention to shoulder exercises since I was a child. Now it's an inverted triangle, but if you can change running into swimming, and add those exercises, your shoulders will be more effective, because swimming especially exercises your shoulders!