I suggest that you don't do too much exercise at this age, and you should focus on some flexibility and flexibility exercises. When you do strength exercises 20 years later, you will find how helpful these things are to the current strength training.

You can do some push-ups and add them slowly. I'm practicing now. It's very effective. My muscles are coming out. Keep it up! ! Endurance is to run more, and only by breaking through your own limits can you do it. The explosive force of the sprint is to run back and forth 50 meters, jump with all one's strength and jump 1. Practice abdominal muscles first, because the stomach is bigger, so if you practice push-ups, it will cause certain difficulties to the movement. Sit-ups are a good way to exercise abdominal muscles, which is simple and convenient.

2. Secondly, practice jogging and exercise leg and hip muscles. At the beginning, I suggest you run and walk alternately, and don't give up halfway. Breathe evenly when jogging, generally running 800M/ time/day, and gradually increase the amount 1000, 1200, 1500. Be sure to persist. Step by step exercise is scientific.

3. Practice your chest muscles again. With the above exercise foundation, you can do push-ups. Don't rush for success. Exercise according to your own situation. For example, do 5 the first time, do 5 next time, and feel it. If it is easy, increase it appropriately. Remember not to add more at once, just 1-5. During the day, if you want to train in more groups and less, it is important that you stick to it every day, don't be lazy, and don't give yourself any reasons. Even if you are late or tired after work or socializing, you should do it, even if you are in a group, 5. 10 is ok. After you exercise for about two weeks, you will make an exercise plan for yourself. It is recommended that you exercise for the first time, 5 groups and 2 groups/day; Stick to it for a week; After a physical adaptation period, you can increase or decrease the amount, 8 pieces/group. 3 groups/day;

Having said that, I just want to tell you. The exercise method is simple. You must stick to it. When you feel that the muscles of your body have changed, you will overcome all the pains and difficulties. Remember, 36 years old is still young, and I believe you will succeed. Sunshine always comes after a storm. I wish you the best of health!