If you are weak but want to exercise, what should you start with?

Exercise can bring many benefits to our body, not only to make our ** shiny, ruddy, the body's immunity has been improved, the resistance has been enhanced, but also to enhance our cardiopulmonary function. But for some people with weak physical fitness, the thought of exercise is daunting.

But in fact, exercise is not targeted, whether it is good physical fitness or poor physical fitness people need to exercise, through this way, to achieve the purpose of making their physical condition better. It's just that if you have a weak physique, you also need to do some preparation before exercising.

First of all, you can make a reasonable exercise plan according to your physical condition. Due to poor physical fitness, it is not suitable for the beginning, and some high-intensity exercises can be started with some aerobic exercises, such as walking, gradually switching to jogging. Executing the exercise according to the plan can also make the exercise more planned and less likely to give up.

The second is to start with some exercise activities that are not too much, and then gradually increase them to allow your body to have a stage of adaptation. Running is an exercise that everyone can do, and you can also choose different running times and running speeds according to your physical condition. When your physical fitness is significantly improved, gradually increase the amount of exercise.

Finally, it takes long-term persistence to achieve good fitness results. You also need to be mentally prepared before exercising, because you may encounter boredom or laziness in the process of exercising. Therefore, it takes a strong psychology to overcome these emotions in order to achieve better exercise results.

You can take a proper walk to get fit, which can also promote blood circulation.

You can start by changing your diet, or you can plan your own life.

If your body is too weak, you can first adjust your body before going to the gym.

Pay attention to the appropriate amount of exercise, and you can also adjust it through diet.

If you are very weak, you can do some simple fitness exercises.

The body is weak, it may be that the dampness in the body is too heavy, and it can be regulated by food.

You can go to the gym first and do a relative workout.

You'll have to go to the gym and ask the fitness trainer. I don't really understand.

Daily exercise to stretch muscles and bones, activity qi and blood, should not sweat more, slight sweating that stops, the daily exercise time is half an hour to about an hour and a half, the length of time depends on their physical strength, can not exercise after feeling tired (can exercise for one hour, can also be divided into two, three, each time about 20 minutes, a total of one hour). The principle of exercise is, how to be comfortable and how to exercise, anyway, don't let yourself be tired.

Recommended outdoor exercises, brisk walking, jogging, if it is morning exercise, it is best to start after the sun rises, slow walking for more than an hour each time, brisk walking, jogging for about half an hour each time, and indoor exercises, tiptoeing, beating the back waist, rubbing the back waist, turning the waist, stretching the back of the legs, leaning forward and backward, shaking the sea, etc.

In addition to exercise, there are some small actions and the like, such as swallowing saliva, rubbing the abdomen, massaging the navel, the soles of the feet, clenching the teeth when urinating, contracting the gluteal muscles, perineum (it is not recommended to practice the levator anus) People with kidney deficiency should move their waist and lower limbs more, the action should not be violent, it is advisable to move slowly, and the joints can be opened.

Don't do strength exercises when your physique is still weak, bodybuilding exercises are not the same as health exercises, and muscle training is not conducive to health preservation. Looking at the muscular people of various countries, it is clear that there are few people who enjoy high longevity, and the Chinese kung fu masters, such as the sages of modern times, those who have left images, Wang Qianzhai, Wan Laisheng, Wang Ziping, all gentlemen, are as weak as scholars, so exercise, mainly the harmony of the whole body, not the strengthening of a certain part of the muscles, this must be understood.

In addition, you must sit up straight when you usually sit, do not have an improper posture, if you have regular scoliosis, you will have problems with your back in your later years, and you should also pay attention to the correct posture when walking, and you should not develop bad habits. (If you have the conditions, you can practice the health pile of Yiquan, Tai Chi and other internal kung fu).

Starting from cultivating physical endurance and increasing cardiopulmonary function, the core strength exercise can be continued, and a reasonable diet and rest arrangement can be better assisted.

If the body is relatively poor, such as easy to be sleepy and weak, then it is best not to use the equipment first, because when the physique is weak, you need to make up for it first, like spinning bikes and those who exercise muscles, the amount of exercise will only consume the body's qi and blood in vain.

At this time, the exercise is best to be relatively gentle, do not increase the heartbeat too much during exercise, keep the breathing gentle, and sweat slightly after the exercise, but not sweat profusely, this kind of exercise is the most suitable. For example, yoga, walking backwards.

It is best to cooperate with dietary therapy at the same time, pay attention to rest and go to bed early.

After a period of such conditioning, the body will gradually become energetic, and then there will be a natural urge to exercise, sweat or something.

Therefore, depending on your own situation, it is safest and most effective to listen to your body's instincts and choose the most appropriate way to exercise.

In addition, it is not good to work out in the gym because the air is not good, and it is difficult to stretch emotionally in a small space. It's better to be outdoors, and it's better to have mountains and rivers and a place with an open view. When you are weaker, it is beneficial to go outside a lot, and you will know it if you try it

If you accept traditional Chinese medicine, I think it is best to regulate the body according to the theory of traditional Chinese medicine, such as the basic knowledge of meridians and food, although you need to study a little bit by yourself and get started, but in this way, you can be targeted and more efficient in the future. Moreover, there are many methods of exercising the body derived from theories in traditional Chinese medicine, such as golden rooster independence, etc., which are very simple but extremely effective for strengthening the body.

First of all, you must strengthen nutrition, your stomach must be saturated before going to bed at night, go to the gym, run 1000 meters first, push barbells, dumbbells, start from a small point After training, you must supplement more protein, such as eggs, beef, and persist for a few months, you will find that your body has really become stronger.

Dumbbell. Treadmill. Then get plenty of rest and hydration.

If you have poor physique, you should work out, but don't work out blindly。Do the following three things to ensure that you have a good body.

One,Scientific workout methodsII,Set yourself a small goalThree,People who insist on self-discipline can be feared the mostAll in all, as long as you master the right method and practice uninterrupted every day, I believe that your physique will get better and better. Everything is difficult at the beginning, you should take fitness as a daily habit, just like eating, once this good quality is cultivated, it will also affect your life.

You can do jogging, such exercise, and if you stick to it every day, your body's immunity will improve, and your body will become stronger and stronger.

Start with some simple soothing movements, and don't do strenuous exercise too early.

It's never too late to start fitness, you should choose one that suits your physique, and perseverance has the best fitness effect.

At the beginning, the fitness time should be short, try to be about 20 minutes, and the body can accept it.

In this case, it is best to go to a professional gym at the beginning and follow the advice and advice of a professional fitness coach, so that the fitness effect is the best.

Fitness must be gradual, according to your own physique, and you must stick to it.

People with poor physique should not be too demanding all at once, and should be carried out step by step.

You can learn some fitness knowledge, and you shouldn't exercise blindly, for example, we should do warm-up exercises before working out. Since our physical fitness is not very good, we have to take it step by step. Don't do high-intensity exercise right away, as this will only have the opposite effect.

In addition, we should also pay attention to diet, if you are fit, you will definitely consume a certain amount of energy, keep the nutrition balanced with vegetables and meat, and eat more fruits to maintain physical strength. If you need to learn about fitness, you can go to a fitness instructor training course. We offer Victoria's Secret courses, prenatal and postnatal training courses, national fitness training and other courses.

You don't necessarily need gym equipment, if your body is really bad, you can take a proper walk, jog or something (it is recommended to do it in the morning) so that it is conducive to aerobic breathing, and the diet must be good, so as to help recover the body.

Abs: Sit-ups, two-ups! Pectoral muscles, two arms: these two can be solved with push-ups! But don't start with too much to do a little bit more plus must be persistent!!