Having been healthy for a long time, but with such a poor physique?
The main muscles to exercise include:
Chest (upper, middle, and lower parts), back (upper back, lower back, rhombic muscle, and back width), shoulders (anterior, middle, and posterior fasciculus), arms (forearm, humerus 2, humerus 3, humerus radius), legs (buttocks, femur 4, hamstring, calf)
This almost summarizes all muscle groups. In addition to achieving strong physical fitness, fitness also changes in body shape based on exercise habits.
For example, if the chest and back are frequently pushed but rarely exercised, the strong contraction ability of the chest muscles will exceed that of the back, leading to hunchback with chest. For example, borrowing too much force from the waist but rarely exercising the abdomen can lead to pelvic tilt, so the term "rain and dew balance" can also be used in fitness.

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