Before you get into bed, use lightweights (3 to 5 pounds for women, 5 to 10 pounds for men) to calmly exercise these muscles.
在你入睡前,使用轻重量(女子:3至5磅,男子:5至10磅)的东西能够平静地锻炼你的肌肉。
3
If your doctor told you that you need to lift weights, you would start with lightweights, gradually working your way up to the heavy ones, thereby increasing your power.