Qigong is a kind of martial arts. You can practice martial arts if you are weak. In fact, you just need to exercise more. You can squat if you can. Do it twice a day for 2 minutes each time. Ordinary people squat is not standard. Please remember the following points:

1. Toes forward

2. Two pushes make it even.

3. Don't let your knees exceed your toes.

Step 4 keep your back straight

Put your hands flat, not on your legs.

Another thing to note is that it is impossible for ordinary people to squat for 1.5 minutes. As long as you keep practicing, you will squat longer and longer. And do more physical exercise.