After reading your physical data, I think your appearance should be a slightly telling young man, but the bad data shows that your physical fitness is not ideal, your cardiopulmonary function is generally not high, especially your abdomen needs to be reduced in fat. I will make a plan for you, either at home or at school. The specific method is as follows:
1. Aerobic exercise-the running time should last for 20-30 minutes. In the second period, in addition to running at a constant speed for a long time, five-speed running is the most effective way to improve human heart and lung function, and running at a constant speed for more than 30 minutes is the best choice to reduce fat.
2. Your latissimus dorsi is the weakest link in your body, so the first thing to practice is pull-ups. You'd better be able to wrap your arm around the bar with a drawstring, so as to avoid arm weakness and get rid of the bar at most. Please try your best to do as many things as possible. Remember to go all out, then rest for 3-5 minutes and continue to do 4 groups, but the ultimate goal is 15 or more.
3. Push-ups are the best way to exercise pectoralis major without equipment, but the movements must be standard. Each group must be 12- 15 for 5 consecutive groups with an interval of 2 minutes.
Abdominal muscles are the most difficult muscles to practice. I suggest you practice 20-30 exercises at a time, and do 5 groups with an interval of 2 minutes.
Standing long jump is one of the exercises to exercise leg muscles, only 1-2 times a week.