First of all, choose a gym, recommend Jade Bird and British Pais, and strongly recommend Hausa.

Then you can hire a personal trainer.

If you want to practice by yourself, you can do more aerobic exercise (0.5 ~ 1.5h) in the previous week, increase your aerobic capacity after a period of adaptation, and practice local muscle groups in time-sharing and segmentation.

You can start with the two heads and triceps of the upper limbs, and then the pectoral muscles. If there is fat in the abdomen, you can deliberately increase the practice of upper abdominal muscles and lower abdominal muscles.

It is estimated that you can't even turn over in the first few days, and it will be fine in a week or so. In addition, the biceps stimulation effect will be more obvious, and the protruding effect can be seen in three or four days.

Worked out for three years and changed two gyms. In a word, it is useless for a man to be cruel to himself without perseverance.