How should I exercise if I am physically weak?

Everyone wants to have a healthy body, not just stay healthy, but also be strong and powerful. However, in real life, many people have weak bodies. They don’t have the strength to move things, they lack energy when they wake up in the morning, they always feel sleepy, their face is yellow, they always yawn, they feel hot, their waist and legs hurt, their sleep quality is poor, they suffer from night sweats, insomnia and nightmares when they sleep at night. These are all manifestations of physical weakness. So how should you exercise if you are weak?

Participate in moderate exercise every day, change bad eating habits, adjust to a nutritionally balanced diet, ensure sleep quality, maintain a good mood, and at the same time, you must have the spirit of perseverance to achieve physical health and fitness. Run or walk long distances, and stretch your legs often. Do squats, frog jumps, sit-ups, 30 times each, 4-5 sets

1. First, lie flat on a flat solid floor, relax your legs and bend them slightly, lie on your sides with your feet in an outward-facing "X" shape, and spread them as wide as your body. Keep your waist close to the ground, and place your hands on your chest or abdomen. Then take a deep breath, and use the strength of your waist and abdomen to lift your legs up and parallel to each other (heels about four inches off the ground). During this time, you can breathe freely and use your mind to guard your abdomen. Keep this position as long as possible (about two minutes), until your waist can no longer help but bend off the ground.

2. After completing this movement and putting your legs back to the ground, you will feel your blood boiling, and your waist and abdomen will feel full. Don't rush to get up at this time, but maintain the original posture, keep your waist close to the ground, hold your abdomen and lift it up as much as possible. Then take a deep breath and exhale slowly for two or three minutes, and stand up after you feel your qi and blood have calmed down. Number of exercises: At the beginning, you can do it once in the morning and once in the evening, then gradually reduce the number of exercises and extend the intervals.

Note: (1) I don’t know if this method is effective for women, but it can at least make the lower abdomen flatter and fuller (it is believed to prevent and treat obesity). It may also be difficult for the elderly or people with large abdomens to exercise.

(2) During exercise, try to drink less alcohol, control sexual desire, and avoid taking drugs.

(3) People with weak constitutions will feel the effects of exercise particularly clearly. Function: This method will make the body's essence, qi and blood abundant and vigorous, thereby enhancing the body's immunity and resistance. It can completely improve and restore common diseases caused by weak blood and qi, such as dizziness, neurasthenia, body pain, insomnia, sexual dysfunction, etc.

Characteristics: Generally, it can be divided into three stages: (1) Excitement stage - because the body is weak and in a "hungry" state, the feeling is particularly obvious; (2) Calm stage. (3) Filling stage - the body's blood and qi gradually increase.

You must have a plan, don't give up halfway. Make a plan based on your actual situation and do what you can. When exercising, choose aerobic exercise, gentler and less stimulating exercise, set a fixed time, persevere, and pay attention to rest, don't force it. Focus on training your weak areas, and also pay attention to your diet and make sure you get enough nutrition.