Before you exercise, it is very important to know what your fitness purpose is. If you are practicing your tendons to pick up girls or show off, I suggest you go to the gym to get a card, and then go two or three times a week. As long as you are not lazy and exercise according to the instructions of fitness equipment, I expect that your wish can basically be realized in three to five months. This also depends on the personal situation. It is always much more difficult for fat people to practice muscles than for thin people.
The second is to develop more restrained muscles and really want to keep fit and improve combat effectiveness. If that's what you're here for, then I suggest you don't go to the gym often. The muscles trained there are all dead muscles, which are useless and have no practical effect.
If conditions permit, I suggest that you can buy a sandbag at home, preferably one that can be fixed on the ground and can bounce back by yourself no matter how you kick or hit it. Then, search online, go to a martial arts school to learn from the teacher, and come back with a combination of Sanda boxing and leg skills. This is the fastest way I have ever seen to improve the explosive power of your body, and it can also make your muscles adducte and keep your original body shape to the greatest extent. It is a good choice for people who don't like to make public.
Thirdly, if you come here for health and longevity, I think you can learn Taekwondo, which pays special attention to the flexibility of the body, which is similar to yoga to some extent, and there are many girls who learn Taekwondo, which can solve lifelong events by the way.
Of course, the above is just a general training idea, and then I will give you some specific ways to exercise a certain part.
From bottom to top, let's talk about the lower body first. Legs can be said to be the most important part of fitness. We all know that three points depend on fists and seven points depend on legs. Whether you practice your legs well or not is directly related to the stability of your footwall.
Generally speaking, we all exercise our leg muscles by jumping in series. What is a chain jump? That is, repeating jumping movements such as frog jump and high jump back and forth can exercise the explosive force and flexibility of the legs to the greatest extent.
Up is the waist, which is the lifeblood of a man. It also plays a role in connecting the upper and lower parts. Only by practicing your waist can you exert your greatest strength. Common waist is generally doing supine body, "flying a plane" and so on. You can do it anytime and anywhere, and the effect is fast.
Finally, the arm strength and chest exercise methods. The two are generally put together for exercise, and both novices and veterans are basically doing push-ups. There is no other reason for being simple and rude.
Fitness is about persistence. As long as you persevere, you will succeed.