1. Practice your abdominal muscles first, because your stomach is bigger, so it will be difficult for you to practice push-ups first. 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!