1, how to exercise with indigestion?

① Straighten your legs forward.

Stand on the ground with your feet together, bend your upper body forward as far as possible, and put your hands down on your calves or hold 10- 15 seconds. This action can make the internal organs "turn over" greatly, which is equivalent to a "massage" of the digestive organs, and can adjust functional symptoms such as indigestion, acid regurgitation and belching.

② Bend down three times.

After meals, bend slowly at 90 degrees three times a day for 1 ~ 2 minutes each time, which can make the stomach lean forward, let food enter the antrum, promote emptying and accelerate digestion. It should be reminded that people with gastroesophageal reflux disease and reflux esophagitis should not use this method.

③ Rub your stomach while walking.

Walking is a good exercise, but do you know the effect of walking? Walking can promote the blood circulation and gastric juice secretion of the stomach and enhance the digestive function. Walking for about 20 minutes after meals every day can solve the above problems.

When rubbing your stomach, put your fingers together, take your navel as the center, and rotate your palms to massage your abdomen. Every step of massage, the positive and negative directions are alternately carried out, and it is appropriate to have a red belly and a hot feeling. When rubbing your stomach, you should wear a cotton buttonless coat as far as possible to avoid buttons interfering with massage or generating static electricity.

2. How to exercise for constipation?

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Constipation is a very common digestive tract problem. Regular aerobic exercise is a "specific medicine" to relieve constipation, such as brisk walking, cycling, swimming and moderate-intensity jogging. Aerobic exercise helps to stimulate the natural contraction of intestinal muscles and accelerate the excretion of feces.

② thigh extension

Lie on your back with your arms straight on your ears. After one or two breaths, slowly lift your feet. Your feet are at 45 degrees to the ground and take a deep breath for about 20 seconds. Exhale, keep your legs straight up and perpendicular to the ground, and keep breathing for about 40 seconds. Exhale and slowly put your legs back on the ground.

This posture strengthens the strength of the lower back, relaxes the two hips, stimulates and stimulates the digestive process and eliminates constipation.

③ Lateral angle extension

Relax your body, then inhale, do a triangle test on your feet, and then exhale. Turn your right foot 90 degrees, turn it 30 degrees left and right (turn it right), and look to the right. Bend your knees parallel to your thighs, so that your thighs and calves are at 90 degrees. (The knee is also the right knee)

Put your right hand on the outside of your right leg. Face up, keep your left hand straight forward along the temple, remember to keep your right armpit close to your right knee, and stretch your chest upward and backward to make your chest, hips and arms form a straight line, and keep it for 30 seconds after completing the action.

④ Side plough

Lie on your back with your legs relaxed and straight. Put your hands at your sides, palms down. Inhale, gently press the floor with the palm of your hand, and at the same time contract your abdominal muscles to straighten your feet up and keep your feet at a vertical angle to the ground. Exhale, put your feet back and let them reach over your head. At this time, your hips and lower back should be lifted off the ground. If your spine is stiff, just stay here, so you don't have to go on.

Keep your legs straight, let your toes touch the floor and take five deep breaths. This action is called plowing and hoeing. Then you will put your hands behind your back and push your back so that it is perpendicular to the ground. Turn your legs to the right when you are comfortable. This is a side plow. Take five deep breaths. Return to the plow-hoe position, then turn your feet to the left and take five deep breaths. Return to the plow-hoe style, bend your knees, and then slowly return your spine to the ground one by one until your hips touch the ground again.

This posture makes the abdominal organs, especially the colon, upside down and squeezed, thus greatly promoting excretion. Regular practice of this posture can eliminate toxic waste in the intestine. But only if you can successfully complete the plow and hoe before practicing the side plow.

3. How to exercise with loose bowels?

Pelvic floor muscle exercise: also known as Kegel exercise, can enhance the strength of pelvic floor muscles, prevent bladder and intestinal leakage, and help improve functional diarrhea and fecal incontinence.

When urinating, do the action of stopping urinating suddenly. The muscle that feels hard is the pelvic floor muscle, which can repeatedly "contract-relax-contract".

4. How to exercise if you have a bad appetite?

Deep Breathing: Sit up straight and use the strength of muscles above the abdomen to practice slow deep breathing. This action can promote blood circulation in the stomach, regulate the function of the spleen and stomach, promote appetite, promote digestion and absorption, and relieve indigestion, stomachache and other discomfort caused by emotional factors such as mental stress.

5. How to exercise for abdominal distension?

Sit-ups: Sit-ups are a simple and efficient exercise method, which can not only exercise hard and firm abdominal muscles and burn abdominal fat, but also help to improve digestive function and prevent and alleviate gastrointestinal peristalsis such as flatulence, bloating and constipation.

6. How to exercise when the liver is uncomfortable?

Lateral bending: Stand on the ground with your feet apart, bend your body sideways, extend your right hand downward, raise your left hand to the ceiling, separate your fingers, and keep your eyes on your left hand. Then do the same thing on the other side of your body. It helps to strengthen the strength of the waist and back, improve the blood supply to the liver and regulate the discomfort of the liver.

7. How to exercise with a stomachache?

Lift your feet: lie flat on the mat or bed with your knees slightly bent. With the hips as the fulcrum, the upper body and feet are lifted off the ground at the same time, making the body V-shaped. Hold this position and take 5-7 deep breaths.

With the help of the boat shape in yoga, this exercise method can lift the diaphragm and relieve the pressure on the stomach and liver, thus relieving stomach cramps and epigastric pain.

8. How to exercise chronic inflammation?

Twist your legs: lie flat on the ground, spread your arms sideways, and twist your legs and lower body left and right. Repeat about 20 times. This kind of exercise helps to promote blood flow to the area where digestive organs are distributed, and helps to alleviate flatulence, pain and chronic inflammation of digestive tract.

Exercise can enhance people's physique, improve heart and lung function and promote physical and mental health. Therefore, more and more people are taking part in exercise now. When exercising, we should not only pay attention to improving the movements, but also master the correct breathing methods, which will help to improve the level of exercise, reduce fatigue and help to keep exercising.

Correct breathing method for exercise:

1. Pay attention to synchronous breathing of nose and mouth.

The human body needs less oxygen in quiet state and slight activity state, which can be met only by breathing through the nose, and also meets the hygiene requirements. However, during strenuous exercise, the human body's demand for oxygen has increased several times or even dozens of times compared with when it is quiet. At this time, if you still breathe through your nose, and the oxygen intake from the outside can't keep up with the needs of physical exercise, you can breathe through your nose and mouth at the same time.

In this way, the body can easily take in more oxygen from the outside, reduce the burden on the respiratory muscles, and ensure the completion of sports techniques. Therefore, during strenuous exercise, especially during long-term strenuous exercise, it should be emphasized that the nose and mouth are involved in breathing at the same time.

2. Pay attention to the depth of breathing

Teenagers and children have weak respiratory function, which is generally manifested as fast breathing frequency and shallow breathing depth during exercise. They are often not good at mastering correct breathing and paying attention to the depth of breathing. Therefore, in a long period of strenuous exercise, there will be shallow and rapid breathing, which will affect the ventilation of the lungs, make the chest full and uncomfortable, and make breathing difficult, thus affecting sports performance. However, increasing the depth of breathing, especially deep breathing, is beneficial to meet the body's demand for oxygen to the maximum extent and improve the exercise effect.

3. Pay attention to the coordination of breathing and movements

The breathing rhythm of endurance running is generally three steps and one breath, and the depth and uniformity of breathing are maintained. This makes it easier to run more easily; In shot put, it is better to hold your breath properly and finally exert your strength, and it is better to exhale explosively when the instrument is released than not to hold your breath.

In unarmed exercise, all the actions of chest expansion, stretching and arm lifting are generally chest expansion to reduce the pressure in the lungs, and inhalation should be coordinated at this time; The opposite action is accompanied by exhalation. Doing so is conducive to the rational and coordinated development of body movement and respiratory function.