Let s talk about how people with poor physique should recover from scratch?

Do some simple exercises within your body's tolerance, and strengthen your workouts when you feel better.

Insist on a moderate amount of exercise every day, many of them give up halfway, and give up after 3 months.

For people with poor physique, you can do some small exercises every day, but don't overdo it, it will get half the result.

For those who have a poor physique, they should indeed participate in this sport more, and they should also drink some nutritious food often, so that they can recover better.

In fact, the deeper you know about fitness, the less desire you have. Because on the one hand, I do need to work hard and learn a lot, and on the other hand, I feel more and more: ** is not a very worthy of showing off, but a "compulsory course" for yourself.

There is nothing particularly remarkable about failing in the past and catching up now. But because of life, many friends are worried about this matter, and they are also concerned that many relatives and friends are sacrificing their health in work and study.

I couldn't sit still for 3 minutes between focusing on my breathing. But I know that self-control needs to be exercised. Meditation that focuses on the breath is the best foundation to improve concentration and self-control.

So I practiced every day before going to bed with headphones. I listened to a very light tune, but I tried not to follow the tune. Relax slowly and focus on your breathing.

Who would have imagined in the past that I, a person who would tremble my legs when I sat down, could sit and meditate quietly as I do now. Over time and cumulatively. You'll learn a lot in between.

At first, it was walking, but maybe you can skip this because it's so commonplace. Every day after school, I don't make a bus, and I walk home slowly, and the normal speed is about half an hour. The first day of trying it took 90 minutes to get my mom in a hurry.

Later, my mother knew that I was going to start exercising, so she rode her bicycle every day, put my school bag in the basket in front of me, and walked home slowly with me. I would also like to thank my mom here, after all, it was the most painful at the beginning, and having someone by my side to encourage me also gave me a lot of strength. There is also a small suggestion here, you can not take the elevator when you usually take the subway and bus, and it is good to walk more.

Let's start with basal metabolism. The basic metabolism of the human body is actually relatively simple: one is muscles, and the other is organs.

In other words, the more muscles, the greater the basal metabolism, for example, a bodybuilding champion, the daily basal metabolism is basically more than 2000 kcal, such a high metabolic value not only makes him "not fat", but also must eat more to maintain muscle. The more active the organs, the greater the basal metabolism. The former can be achieved by resisting exercise and increasing muscle mass; The latter we can achieve by eating a healthy diet, speeding up intestinal peristalsis and body circulation.

You suddenly have a special craving for high-calorie foods, such as KFC big meat greasy foods. That is, it is likely that your body does not need enough calories. Don't grieve yourself and don't eat it, it will make you eat more.

Eat when you need to! But better yet: eat protein and carbohydrate foods

I'm generally bananas, raisins, milk, egg whites, etc. After a while, you'll no longer crave these greasy, hot foods. It doesn't even matter if you eat it or not.

Because you've managed to 'fool' your brain. Once it's satisfied, it won't torment you. You just have to give him enough protein and carbs.

During this period, my physical fitness was so poor that I was really weak and couldn't help it, and I was still a little disabled to a certain extent. My policy during this period is to get enough sleep, get enough nutrition, and exercise properly. I slept more than ten hours a day.

Eat two apples and two pears a day to ensure nutrition, and eat three meals a day with a variety of dishes. My father quit his job to cook for me at home. Every night my mother walked around the neighborhood with me as a workout.

Looking back now, how difficult it would have been without the support of my family.

5 years ago, I had terminal cancer and 12 rounds of chemotherapy, and my physique was very poor. The cap of the mineral water bottle cannot be unscrewed by hand; Not only the chair, but also the protruding curb, I have the urge to sit down, ......After the chemotherapy is over, there is no follow-up** and drugs, so you can only rely on yourself. At first, I didn't dare to make any big movements, just walking.

Starting from half an hour and one kilometer, I walked slowly for nearly a year, and walked faster and faster. When you can walk kilometers per hour, it's natural to feel the urge to run. So I tried to run again.

Running consumes a lot more energy than walking. As soon as he started running less than 50 meters, he was weak and panting. Take a break and have to continue.

After running for nearly half a year, I accidentally strained the ligament in my right knee during a run, so I had to rest for more than half a month. I attributed the injury to a lack of muscle strength, so I stopped running and started working on muscle strength. I didn't go to the gym, I only spent a dozen yuan to buy a fitness mat and practice it with my bare hands at home.

Push-ups, squats, handstands, and more. More than a year ago, I felt the strength of my arms regain and began to practice pull-ups.

The most important hobby of my life is taekwondo, which has given me a healthy physique, self-confidence, etiquette and restraint. This year is 20, and Taekwondo has been practiced for 10 years. Of course, give me a dismount at the beginning.

I thought I was in good health like the average person, but I still knelt. Physical fitness is not as good as peers, ligaments are not as good as children, balance is poor, hands and feet are not coordinated, and comprehensive ability is the first.

Adjust the first step: Regular work and rest to ensure sleep.

When the body has started to affect the work, start to take the time to read some relevant books and make some plans. The first step was to adjust the sleep start, maintain a steady sleep of 7-8 hours a day, and try not to work overtime at night.

If you want to adjust your physical fitness, the first step must start with sleep, sleep is the foundation of everything, good sleep will have good energy, without good sleep everything will collapse. In terms of sleep, learn more knowledge and spend more money, and some of your efforts are worth it.

Step 2 Adjust your diet.

In the past, I used to travel all over China on business, sometimes staying in one place for a month or two, and I was busy with work, and I forgot to eat when I was busy, so it was difficult to maintain a regular diet. I often eat a lot at night, it is more oily, and my mouth is heavy, and I like to eat spicy food. Later, I began to consciously control my diet and achieve a regular diet as much as possible.

No matter how busy you are, try to eat as good as you can for breakfast. It's noon, no matter whether the matter is over or not, try to eat on time, eat mainly lightly, just eat full.

Eat more fruits, vegetables, fish and shrimp, steamed is more delicious.

The diet is mainly light, suitable for adding some grains, eating less raw food, cold, hard, and no matter how delicious things are, don't eat them.

Drink less beverages, eat less cold and cold drinks in the summer, and drink less sweetened beverages because most of them are high in calories. It's important to stay well hydrated every day.

Step 3 Develop a habit of exercising regularly.

I started jogging in May last year, and after 100 days, my weight dropped from more than 150 pounds to more than 130 pounds, I lost 24 pounds, and I ran more than 100 kilometers every month, and in the end statistics, I ran more than 700 kilometers in 2013.

After only running for a few minutes on the first day of running, I was tired, and after 2 months, I was able to run 10 kilometers easily. Then start to do some aerobic exercises, aerobics and so on. **After the end, the waist circumference dropped from 2 feet 8 to 2 feet 4, and most of the clothes in the family did not fit, so they were all changed, including a few sets that were only worn.

One or two custom suits. After half a year, the weight control is very stable, basically within 1-2 pounds. During the Chinese New Year, I ate a little more, gained 5 pounds, increased the intensity of exercise, and dropped back after more than half a month.

Note: Jogging is not suitable for people who weigh too much and are in poor health, and people who are too heavy and in poor health can start by walking.

After insisting on regular exercise for half a year, you can clearly feel that the quality of the body is rising, just like when the body returns to the age of the year, the whole person's physical strength, spirit, temperament, and attention have changed and improved significantly.

People with poor physique are particularly prone to colds, especially when the seasons change, and others have not yet begun to react, so he catches a cold first. Some people look tall, but their physique is very poor, so many people want to improve their physical fitness through exercise and diet, but this is actually wrongIf you want to regain your physical fitness, the most important thing is to get rid of bad habits.

Nowadays, people's schedules are extremely irregular, and staying up late to drink is commonplace. We often say that people in the past were not full, but rarely sick, now people are very nutritious, but the number of sick people is increasing, this is actually the problem of the law of life, there was no computer and mobile phone before, everyone almost washed and slept after dinner, but what about people now? Twelve o'clock was when the nightlife had just begun, so it was strange that such a routine and rest would be in good health.

So the first thing is to set a reasonable schedule and adjust your biological clock.

After a regular routine, you also need to go outdoors more. Nowadays, office workers live a two-point and one-line life almost every day, in addition to the company is home, the pressure of work makes them have no more time to contact nature, so the second step is to walk in nature, breathe fresh air, feel the beauty of nature, have beauty in the heart, and improve our psychological quality, which helps to cultivate our self-control.

After the foundation is laid, the exercise can be carried out, which can achieve twice the result with half the effortHealth should not be fat, but step by step, do not rush, this is a long-term process. Finally, exercise is very physically demanding, so it is important to replenish nutrition in time after exercise, so that the combination of internal and external can restore physical fitness.

In the case of moderation, use traditional Chinese medicine for conditioning, and at the same time exercise moderately.

You have to pay attention to your diet, live a regular life, exercise more, exercise more, and it will improve over time, and you need to make unremitting efforts to strengthen your body.

Hello, personal advice, first of all, the work and rest time should be regular, don't stay up late, go to bed early and get up early, eating habits are also very important, followed by proper exercise, maintain good habits, I hope it will help you, come on!

When it comes to exercising, it's all on paper, and standing and talking doesn't hurt your back. For people like me, who have a very poor physique, they will have muscle pain when they exercise, followed by a fever. Personally, I feel that resting more and adding traditional Chinese medicine to regulate is more useful.

I have a poor physique, eighteen years old, one meter eighty-two tall, weak arm strength, can not do a push-up, since the college entrance examination began to play dumbbells, at the beginning of lifting eight pounds are difficult, now even after a month and a half can be changed to 20 pounds of dumbbells, just a little hard. Push-ups can also be done about fifteen in one go.

Before high school, my health was not very good, when I was in high school, I insisted on running a kilometer every day in the morning, doing radio gymnastics, playing football or table tennis every other day in the evening, and insisting on spring and autumn frost (so I am not afraid of heat and pits), it is estimated that I have not bought a cold for ten years, and I have a little headache and brain fever to drink hot water and sleep well.

First of all, the work and rest time should be regular, eat regularly at three meals, usually take traditional Chinese medicine for conditioning, and don't eat and drink indiscriminately outside.

Exercise properly. Walk briskly, jog.

In terms of nutrition, there is generally no need for special supplements, and pay attention to a little more patterns. Not picky eater.

Start with a healthy routine and diet, be sure to eat breakfast in the morning, and then exercise properly every day to slowly increase the amount of exercise.

Have a good diet and rest, and start exercising slowly, the amount of exercise should not be too large, increase little by little.

If you have poor physical fitness, you should pay attention to your body first, adjust your work and rest time well, eat on time, and get up early.

A good work and rest time, appropriate enhancement exercise, eating less and more meals, eating more food that is good for the body, and refusing to eat junk food, so that the physical fitness can slowly return to normal.

Adjust your diet to achieve a regular diet as much as possible. No matter how busy you are, try to eat as good as you can for breakfast.

If the constitution is too poor, it is better to meditate, exercise has no effect, first meditate to cultivate vitality, and then exercise to get twice the result with half the effort.

Let's enter the factory, I entered the factory at the beginning of about 120, 3 years 140 5 years 167

Reasonable diet, scientific sleep, reasonable exercise.

It's like frantically producing cigarettes while persuading everyone not to smoke! The good guys and the bad guys did it.

People with poor physical fitness should first enhance their physical fitness by running, and also have a regular schedule and rest to ensure sleep.

The first is to exercise more.

The second can improve the diet.

Have a regular schedule, eat a healthy diet, and exercise gradually.

Exercise more, eat more, and get enough sleep.