First of all, you can't practice without perseverance. Eating and practicing are very important.

Secondly, if you are overweight, you need to do aerobic exercise to reduce body fat, and then through strength training.

The above strength training is aimed at chest, shoulders, abdomen, buttocks, thighs and other large muscle groups, which need to be completed in the gym with various instruments. To complete the training of large muscle groups, barbells and dumbbells are also needed.

If you don't have a gym, use the parallel bars and horizontal bars to do pull-ups and push-ups!

8000 meters a day is good. Stick to it, and your heart and lung function will be strong. It is best to arrange strength exercises before aerobic exercise. Pay attention to physical recovery after exercise, and eat low-protein and low-fat foods to grow muscles.