When standing, your feet are shoulder-width, your arms droop naturally, your palms are lightly attached to both sides of your legs, and your eyes look straight ahead. Take a step to the left with your left leg, at the same time, raise your arms into a hug, raise your hands over your shoulders, and look straight ahead; Kneel and squat with your legs about 130 degrees, keep steady and keep your upper body straight; Press your hands at the same height as your navel, and keep a half squat posture 15 seconds. When the lower limbs feel sore, numb and swollen, stand up slowly and breathe naturally.

Taiji tuishou

Facing the Tai Chi pusher, your feet are shoulder-width apart and your knees are slightly bent to form a standing posture. Open your hands, put them on the same side of the two turntables respectively, and turn the turntables. During exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should lunge; When pushing to the left, the center of gravity moves to the left and the lunge of the left leg repeats. The practice speed is moderate, with a practice time of 3 ~ 5 minutes, and you can do it 2 ~ 4 times, depending on your own situation.

Walk barefoot

Choose a clean and smooth cobblestone forest path and walk barefoot on the cobblestone road. It is advisable to master the time in 30 minutes. By increasing the contact opportunities between plantar fascia, ligaments, acupoints and nerve endings and uneven roads, the sensitive areas of plantar are continuously stimulated.

variable motion

Generally speaking, the walking speed is 25 ~ 30m/min, the walking speed is 70 ~ 90m/min, which is equivalent to about 5km per hour, and the jogging speed is 6 ~ 7km per hour. It is generally better to walk at a constant speed, but it can also change speed according to the terrain and ground structure. During exercise, the heart rate should be controlled at 1 10 ~ 130 beats/min.

Stand up and shake hands.

Stand with your hands at your sides, look straight ahead, keep your arms and shoulders still, and swing your wrists at a constant speed. It can relax the wrist and relieve the digestive system. This action should not exceed 30 seconds.

How to exercise for half an hour after a meal: during this half an hour, rest is the main thing. After a meal, you can sit down quietly and chat with your family and friends, and talk about more happy topics. This will not only keep you in a good mood, but also ensure the best digestion of food.

After meals 1 to 1.5 hours: At this time, the peak of food digestion has basically passed, and general exercise is irrelevant. Fast walking, jogging and other sports can be slowly unfolded. As the saying goes? Walk after dinner and live to ninety-nine? Walking after meals can promote digestion, but strenuous exercise should be controlled.