I am a boy, and my height is 174cm. I lost almost 40 pounds after running for a month. I received 140 kg from 183 kg, and now I want to do muscle exercise.

1, do pull-ups, do 10 groups every day, each group is tired, you can exercise latissimus dorsi and become an inverted triangle.

2. You can do parallel bars and push-ups. This is to exercise your pectoralis major, make your pectoralis major bigger and make your body stronger.

3, you can do sit-ups and flat support. This is for abdominal muscles. Do 10 groups every day, about 30 times in each group. That's it.

You can do leapfrog and squat with your bare hands. This is to develop leg muscles and exercise for 45 minutes.

5, you can do handstand arm flexion and extension. This is for deltoid training. Do 10 groups, each group 15.