According to your situation, the main purpose of your fitness is to lose weight. First of all, for each of your questions, "the fat ratio was still over the standard during the test." Aerobic exercise is the main method to eliminate excess fat. Running and cycling are the longest ways to use. Of course, you have to see where the fat is. If it is an upper limb, aerobic exercise and playing ball will help, but aerobic exercise can consume fat, but the slimming effect is not obvious. You will feel that you have lost weight, but your figure remains the same. "the meat is very loose ... no strength" is mainly exercised through anaerobic exercise. General gym equipment will indicate which muscle to train specifically. Find the part where you want to strengthen your strength and just follow the standard movements. Don't be greedy for weight, start with the lightest weight, then slowly increase it to about 80% of the weight you think you can bear and start stable training, generally a group of 8- 10. Then change your equipment and practice. Don't be greedy to challenge your limits. It's easy to get hurt, and it's not worth the loss. But you are a girl, so you shouldn't have this problem. Hehe, one more thing about anaerobic exercise is that you are likely to build muscles, which many girls don't like, so you should be careful, which is why I don't recommend you to use dumbbells. Dumbbell works well, but it's easy to build muscles. Of course, besides equipment, there are other exercises that can also help you strengthen your muscle density. There are usually classes such as yoga or pilates in the gym, and the effect is better. However, if you only practice once or twice a week, you can only keep fit. If you want to lose weight, you will have time to practice some basic movements by yourself in the morning and evening at home, but again, don't challenge difficult movements, and you will get hurt easily. "Sometimes hypoglycemia" is not a problem that can be solved by exercise. Improve your diet and sleep. If you supplement carbohydrates and fructose, stick to eating whole grains and fruits. If you can supplement protein, it will be better. Many girls go on a diet because of losing weight, which leads to hypoglycemia and is very boring. Of course, if you insist on aerobic exercise every day, you can consume excess calories while replenishing energy and not make yourself fat. "always sitting and working ... cervical vertebrae are not very good" is actually very easy. Although the office space is small, you keep moving when you don't work for an hour. I don't know whether you are writing a document, watching a screen or making a phone call. In short, the disadvantages brought by work are best solved in spare time. If you really don't know how to move around in the office, you can search for office yoga. There are many tutorials online. If you don't feel well, just walk around.

The above is a simple analysis for you through your questions. If you want to have a fitness plan, it depends on the equipment and environment of your gym. It may not be practical for me to tell you now. Of course, it is effective for anyone to leave the gym, run at home and in the community every day, and practice yoga or Tai Chi in the morning and evening. In a word, exercise is not about how well you plan, but how well you can stick to it. No matter how good the plan is, it is useless not to stick to it.

The score doesn't matter, I hope it can help you. Welcome to ask questions ~