Please go to a regular hospital to check and confirm this.
The second step is to adjust the routine.
1, stay up late, don't sleep when you should. 2. Stay in bed. 3, excessive use of eyes. 4, bow your head too much, keep your mobile phone. 5. Eating is irregular and not quantitative. 6, do not pay attention to keep warm.
These bad habits must be changed.
Many diseases are caused by bad living habits. In other words, restoring good living habits can make your body better than before.
The third step is the exercise of health preservation.
Abdominal breathing, wuqinxi, fitness taiji, lazy kungfu, stag kungfu, abdominal push, broadcast gymnastics.
If you do the first two steps well, your health will at least stop "living beyond your means", and with some health exercises in this step, your physical fitness will be further improved.
The fourth step is to determine your current status and future goals.
Because the second step got a lot of rest and blocked the gap of health loss, the third step improved a little physical fitness with body-building exercises, and you can start exercising. People with weak constitution are basically poor in constitution, weak in strength and ugly in figure, but to what extent? If the strength is weak enough to lift multiple things and several times, then test it yourself, and then determine the weight and intensity of training according to the test results. You can be conservative when testing, use a small weight first, lift it up and then gradually increase it.
Push-ups, bends, squats, push-ups, belly rolls, goat handstands.
After the test, record your own values, and prepare a less intense training action for you later.
It doesn't matter how weak you are at first, as long as you exercise slowly, it's only a matter of time. Don't be impatient, don't get hurt, persistence is the most important thing.
The fifth step is to determine the exercise plan and diet plan.
Walking and strength training exercise the heart and lungs, strengthen physical strength and strength, and improve body shape.
Take a walk in week 1-2.
Rest in the third week
Join strength training in the 4th-12nd week.
Diet plan:
The principle is easy to digest, light, less oil, less sweet and greasy, less heavy salt, rich in nutrition, rich in carbohydrates and fresh fruits and vegetables in protein.
Everyone's situation is different, we can only provide a general plan, and you can arrange it according to your own situation.