How to exercise for people with poor lumbar and cervical vertebrae.

You must first convert fat into muscle, and then practice muscle endurance {you can rest assured that women’s muscles will not be as developed as men’s, so don’t worry about muscle mass appearing in the future} It’s best to run first, but what day You have to run for at least 40 minutes, because fat only really burns after 40 minutes during your running. Of course, you cannot run at a constant speed. It needs to be a standard of slow → medium → fast → slow. This will also make you sweat more, but you must persist. It will be effective in about half a month. After that, you have to do some strength training, which means to strengthen your physique. To train strength, it is the same as running, and it needs to be gradual. It is best to have some small dumbbells. I don’t know if there is a gym over there. If there is one, you can do it. It’s not very expensive to become a member there. There are many exercise classes like yoga and aerobics. If you’re here, you can swim. It’s a stress-burning fat-burning exercise. It’s good for the waist and neck. It doesn’t matter. No matter what you do, remember to do it from light to heavy. Practice from slow to fast and follow your physical endurance. Don’t force yourself. Just exercise and don’t hold on. I hope your physique changes. I exercise, I am healthy, and I am happy. Haha. This slogan is the slogan of my previous gym. I hope it can help. You are right, you should also pay attention to your diet and come up with a diet plan for yourself, right? You should also stretch appropriately after every exercise. If you can do it yourself, you can mainly relax your limb muscles. If possible, find someone to help you become more perfect. The effect of stretching is that after you exercise every day, you will reduce muscle pain the next day