It is unrealistic to exercise muscles directly. You are fat, you should do more aerobic exercise. Students are talking about running and playing ball. When your physique has a certain foundation, you should exercise your muscles, and then you should combine aerobic and anaerobic exercise. If there are not many conditions, run first. Jog for 20 to 30 minutes at first, and then do strength exercises after running. You can use everything that can be used, such as dumbbells, first 5KG, and then change barrels when you feel light. Get down, behind your hands, get down, get up and repeat. If you feel too relaxed when practicing in the future, you should resist a stool.

As for the method of muscle training: warm up by running first, especially for your body shape, the early stage is an important part.

Exercise after running: Pay attention to grouping, such as dumbbells. Do 12 to 15 at a time, and do 4 to 5 groups at a time.

Squat: the same, the number of times is controlled by yourself. In short, there must be regularity and perseverance.

This is only a preliminary exercise, and your focus will change after you stick to it. Running will be less, strength will be more, and the number of exercises, groups and methods will change, which can also be found online.

Dare not practice, as long as you exercise, it is good for your health. The most important thing is perseverance. I wish you success!