Doing aerobic exercise first, such as running, is the best way to improve physical fitness. I suggest you do yoga repeatedly, which is good for both cervical spine and waist. If you have strength, it's boring, which is beyond the tolerance of ordinary people. The best items of pectoralis major muscle length are supine bird and bench press, back bending and paddling, arm biceps bending, triceps pressing behind dumbbell neck, shoulder lifting forward, lateral lifting, lateral oblique downward pressing, leg squat and arrow squat. Each movement has more than three groups, each group is 8~ 12. Practice each part once or twice a week. Chest and back can be practiced together, biceps brachii and triceps brachii can be practiced together, and shoulders can be practiced alone, because shoulders have three parts: front, middle and back. Legs can also be practiced alone, because it will consume a lot of weight ~ or you can practice more than three groups ~ Come on, you must keep practicing strength, it's very tired and boring ~ You'd better find a partner to come with ~ You will be very happy to see the effect ~ Come on!