First of all, you need to lose weight training. The most effective thing is to get up and run every morning, do more aerobic exercise, control your diet and stop eating fatty foods. Shape after reducing fat. It is best to run in the morning and do sit-ups and push-ups at 2~4 pm. If you want to gain muscle, you need some heavy equipment, such as dumbbells and horizontal bars. For the chest muscles, follow the above steps, but do more stretching exercises. It is not enough to practice muscles in one place. It will be more effective to practice together. Also, when exercising, you must go to bed early and get up early, and play less mobile phones and computers. Over time, it will have an effect. Hope to adopt! A Mu!