There is no need to go to the gym if you are in good shape. Gyms are muscle training equipment except treadmills and bicycles. In your case, lose weight first, and then change your muscles to keep fit.

Let's talk about losing weight first 1. Jogging (treadmill) for more than half an hour.

2. Riding a bike for more than half an hour.

3. Skipping rope for more than half an hour.

Sticking to these three items will have very good results. If your weight is reduced to 150, it will be perfect!

Then talk about muscle shaping. The first thing in the gym is the barbell, which is the fastest and most effective equipment to exercise all muscle groups. Here are five ways to summarize barbells for you:

1. barbell standing rowing: mainly exercise latissimus dorsi, the largest muscle group in the upper back. Followed by trapezius, deltoid posterior bundle and biceps brachii.

2. Barbell bending: mainly exercise biceps brachii followed by forearm muscles.

3. Stand at attention: mainly exercise deltoid muscle and triceps brachii, followed by pectoralis major, trapezius muscle and back muscle.

4. Pay attention to rowing: mainly exercise deltoid muscle and trapezius muscle, followed by biceps brachii and forearm.

5. Shrugging: Mainly exercise trapezius muscle, neck muscle and upper back muscle group.

The above five exercises are the most obvious muscles! I want to attach the website of exercise method to each of you, but I can't answer it with the website ... I have to rely on the landlord to search one by one. pity ...

The above barbell equipment suggests 12- 15 to start in groups, and at least 2-3 groups should start.

Don't exercise too hard on impulse! That hurts your health! I wish the landlord suddenly become a muscular man!