By exercising, you can keep healthy, strengthen your physique, prolong your life and delay aging.
At the beginning of mankind, hunting was a sacrifice, and picking was a godsend. Exercise is the premise of human existence. It is only with the development of society and the emergence of private ownership that the phenomenon of "those who work hard take care of others, and those who work hard take care of others" appears. Sports health first caters to the needs of the upper class of society. For example, the tourist guide map unearthed from Mawangdui Han Tomb in Changsha, Hunan Province is the earliest record found today. The development of medicine provides theoretical basis, guiding principles, development direction and necessary restrictions for sports health care, which makes sports health care develop in a comprehensive and reasonable direction. Qi and blood flow, nourish spirit, strengthen tendons and bones, smooth joints, strengthen tendons and bones, improve hearing and eyesight, fill viscera and relax bowels, and achieve vigorous energy, sufficient qi and blood, quick thinking, quick response, long endurance and longevity.
There are also many forms of exercise and health preservation. ① Walking: Walking slowly every day, stressing regularity and persistence. There is a folk saying, take a hundred steps after a meal and live to ninety-nine. Only by perseverance can we see success. ② Running: It is recommended to run an appropriate distance at an appropriate speed. If it is too short or too slow, it is difficult to play the role of fitness. If it's too fast or too long, it's for competition, not fitness. Do what you can and persevere. Generally speaking, it is more appropriate to choose a running distance of 800-3000m. (3) Aerobics and aerobics: unarmed exercises, such as morning exercises, exercises between classes, exercises between classes, etc., all belong to the category of aerobics, and it is feasible for everyone to keep fit for the whole people. Aerobics, which is popular now, has higher requirements and more exercise, which can strengthen muscles and make the body symmetrical and fit, and is mainly suitable for young and middle-aged people. Fitness equipment includes dumbbells, barbells, horizontal bars, parallel bars, climbing ropes (climbing poles) and various fitness equipment. You can choose your own suitable and favorite items for exercise. But barbells are not suitable for minors, so as not to affect height development. Some complicated movements in the horizontal bar and parallel bars must be guided and protected by special personnel to avoid injury due to improper practice. Shuttlecock kicking and skipping rope are simple and easy to do, and can be popularized vigorously. (4) Mountaineering: This is a good outdoor sport with natural scenery and fresh air. Confucius said that benevolent people enjoy Leshan and wise people enjoy water for a long time. ⑤ Swimming: In ancient times, due to the limitation of climate, it was impossible to swim all year round. However, in The Analects of Confucius, it seems to be a collective activity that "on the day of the end of spring, the spring clothes are finished, the top scholar is five or six, the boy is six or seven, bathing is easy, dancing in the wind, and going home". ⑥ Wushu can be divided into two categories: unarmed and armed. Its purpose is not only to defend against the enemy and defend itself, but also to strengthen the body and preserve health and prolong life. There are many kinds of unarmed body-building exercises, such as Wuqinxi, Baduanjin, Yijinjing, Tai Ji Chuan, Xingyiquan and Baguazhang. Among them, Wuqinxi was created by Hua Tuo, a famous doctor at the end of Han Dynasty, with a long history. According to legend, his disciples learned, lived for more than 90 years, and practiced until now. According to legend, Tai Ji Chuan was created by Taoist Zhang Sanfeng in Yuan and Ming Dynasties. It is a kind of fitness technique with the most practice, the widest spread and many sects. Baduanjin and Yijinjing are also common fitness exercises. From the concept of China's martial arts, it can be seen that family-run boxing is learned from many experiences, with fitness first, fighting and self-defense second. In many boxing methods, most of them belong to the category of foreign boxing, and their functions are opposite to those of domestic boxing. Armed and mechanical refers to instruments and weapons, which are generally called eighteen weapons by the people. Armed is for war and self-protection, and the significance of fitness is secondary; In modern Wushu training, weapons are used for self-protection and fitness, which loses the meaning of war. There are also some sports that beat the body with sandbags and wooden sticks. , commonly known as the golden bell jar, iron cloth shirt, intended for health. It is a kind of kung fu that we learn to hit people before we learn to hit them. Iron crotch works also belong to this category. They still give priority to protecting themselves from the enemy, which is not exactly the same as keeping healthy.
Exercise is for health, exercise is the form, and health is the purpose. Flexible and diverse forms, you can create your own, as long as you can achieve the purpose of fitness.
Briefly answer the health care principles and methods of exercise? Time: 60 minutes a day. 4-6 pm or 7-9 pm. Take mitigation as the theme, don't pursue indicators, just adapt. For example, swimming can stand in the water, but it can still consume heat energy, speed up blood circulation and achieve the purpose of exercising. The maximum heartbeat shall not exceed 1 10 times (minutes). Don't drink a lot of water immediately after sweating heavily, it is best after half an hour. Change your sportswear in time and take a hot bath. After a period of training, health improvement is mainly manifested in improving eyesight, strengthening waist strength and exuberant sexual function.
Walking: Walking is a dynamic whole-body exercise. As far as the blood circulation system of human body is concerned, the muscle system is like a rotating pump when people walk. Through repeated contraction of muscles, blood vessels contract and expand, promoting blood circulation, thus lowering blood pressure. To make walking produce healthy effects, we must choose proper exercise, too little can't achieve the purpose of exercise, and too much is easy to get tired. In general, it is advisable to walk 10,000 steps every day, and the speed of walking depends on your age and your health. The slow speed is 60-70 steps per minute; The medium speed is 80-90 steps per minute; The speed is 1 10 step ~ 120 step per minute. Perseverance will have good results.
Running: Long-term rhythmic running can inhale a lot of oxygen and promote metabolism; At the same time, it is a moderate exercise with alternating tension and relaxation, which can adjust people's mood, relieve excessive excitement and tension of sympathetic nerve, improve the excitability of vagus nerve, and play a strong role in accelerating blood circulation and eliminating hidden dangers of blood vessels, especially cerebral vessels. Regular running can slow down the heart rate and strengthen it, which plays an outstanding role in enhancing heart function. No wonder some people abroad call running "the most perfect anti-aging exercise".
Bouncing: Bouncing is a systemic activity, which can strengthen blood circulation and make blood flow to the brain better, thus providing more oxygen for the brain. At the same time, bouncing promotes the vitality of various neurotransmitters in the brain and makes the brain's thinking reaction more active and agile. When skipping rope, the self-jumping and self-counting can * * the brain and positive thinking, and through the transmission of information back and forth, the brain thinking can be accelerated and the judgment can be more accurate. Old people often do bouncing exercise, which can obviously reduce mental decline, thus reducing the risk of dementia.
Swimming: When you try to lose weight and stop it from gaining weight, swimming is very effective in eliminating excess fat. Generally speaking, all aerobic exercises have the effect of losing weight, but the exercise with hands and feet is better, which consumes more fat than the exercise of upper limbs or lower limbs alone. When swimming, the body consumes a lot of energy, which is conducive to eliminating body fat.
Playing table tennis: an important cause of myopia is eye fatigue. When playing table tennis, the ciliary muscles relax and contract with table tennis, which can promote the blood supply and metabolism of eyeball tissue, thus eliminating or alleviating eye fatigue, effectively improving vision and preventing myopia.
Gymnastics: Insisting on aerobics and gymnastics, strengthening balance and coordination exercises can get obvious bodybuilding effect. Now introduce a balance exercise, try it. The method is: straighten your hands forward, keep your palms close to the wall, keep your whole body in a straight line, then bend your elbows and move your whole body back and forth, 8 times a day to 10 times. Persistence will definitely benefit you.
Anxiously answer the health care principles and methods of exercise! Grateful exercise form
Exercise intensity
Exercise duration
Motion frequency
Principle (step by step/persistence/timely adjustment)
What are the jogging methods of winter health exercise?
Because people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease and joint range decrease at low temperature, a little more exercise will easily cause strain. So we can change our habitual running to jogging, and at the same time change our morning running to morning 10 or afternoon. This can effectively avoid excessive body consumption and avoid harm to the body.
rope skipping
Skipping rope is a very effective aerobic exercise, which can consume 400 calories in 30 minutes. It is a kind of fitness exercise that is not known to the public. There are many kinds of jumping patterns, some simple and some complex, which are especially suitable for the low temperature season like winter. The advantage of skipping rope is that it takes less time and consumes more energy.
yoga
Since the air is dry and cold in winter, which is harmful to people's respiratory tract and not suitable for strenuous exercise, let's do some simple and comfortable exercise indoors. Yoga is a good choice. Yoga, a mysterious fitness method from ancient India, balances the nervous system and relieves psychological stress through postures, breathing and meditation. It moves very slowly and will not cause sweating all over. Long-term practice of yoga can regulate the internal organs, eliminate toxins in the body and soften the body. It is most suitable for practicing in this timid season of winter, which helps to stretch your bones and muscles.
go for a walk
As the saying goes, people get old when they get old. The first advantage of walking is to exercise the waist and legs and promote the flexibility of the lower limbs. Chinese medicine believes that the waist is the "house of kidney", and a good waist will benefit the natural kidney; The kidney governs the bone, so walking can also effectively prevent osteoporosis. Many people complain all day that they are stressed and have no time to exercise. In fact, walking is just an "ideal antidote" to treat emotional tension and relieve stress.
ski
Skiing is the most essential exercise in winter. It not only brings you speed enjoyment, but also exercises your balance, coordination and flexibility. This exercise is not strenuous, but it can exercise the whole body. Can exercise the head, neck, hands, wrists, elbows, arms, shoulders, waist, legs, knees, ankles and almost all joints of the human body, can activate the rigid body, enhance the flexibility of the body and lose excess fat.
The exercise health care method can do sit-ups standing up, but I have never heard of adjusting the second pulse of Ren Du!
Fashion health care method? Fashion means spending a lot of money, woman Popular are farmhouse music, good ecological environment and organic food.
What are the correct methods of male health care? What are the methods of male health care? 1. Ensure adequate sleep.
In order to relieve human fatigue and produce more vitality, it is necessary to enhance human resistance. If you don't get enough sleep, it will reduce your body's resistance, easily lead to various diseases, and increase cardiovascular and cerebrovascular diseases, cancer and other diseases.
2. Eat more foods rich in calcium.
Once people reach middle age, they are prone to osteoporosis. Therefore, in life, we must eat more foods with high calcium content or especially rich vitamin D. Therefore, we must eat more foods such as milk and fruit, egg yolk and lean meat.
3. Eat more foods that tonify kidney and replenish essence.
When people reach middle age, they must eat more foods that tonify the kidney and replenish essence, including tremella, Euryale ferox, yam, black dates and so on. People can make food according to their physical condition, which can not only strengthen their health, but also be beneficial to beauty.
4. Vitamin supplements
As far as vitamin B6 is concerned, it can effectively improve human immunity and better prevent bladder cancer, kidney calculi's disease and skin cancer. So you must eat more sunflower seeds, bananas, potatoes, chicken and other foods.
Traditional health care method
China's traditional health preserving theory has a long history. As early as the Spring and Autumn Period and the Warring States Period, Huangdi Neijing, a classic work of traditional Chinese medicine, comprehensively summarized the experience of health preservation in the pre-Qin period, and clearly pointed out that "the sage failed to cure his illness and his disorder ... the husband's illness became medicine, and the disorder became treatment. It's not too late to fight for a cone after crossing the well! " The concept of health preservation laid a foundation for the development of traditional preventive medicine and health preservation in China. For thousands of years, traditional Chinese medicine practitioners and health care experts have accumulated and summarized the health care experience spread among the people, and written a large number of health care monographs, which promoted the development of traditional health care in China. There are many schools of traditional health care in China, each with its own strengths. Generally speaking, it is mainly divided into six schools: spirit, dynamic form, solid essence, regulating qi, food tonic and drug bait. Each school's health-preserving theory is self-contained, with its own strengths and eclecticism, forming a unique health-preserving method in China. Many health care concepts of TCM are similar to those of modern life science, and many traditional health care methods are also very effective, such as massage, cupping, diet therapy, acupuncture, Wuqinxi, Tai Ji Chuan, calligraphy and painting, Qigong (induced pneumoperitoneum breathing) and so on. Except acupuncture, anyone can do it himself. Regular use of these convenient methods is conducive to health care, physical fitness and disease prevention. On the basis of invigorating qi and fixing essence, the quantity and vitality of human physiological functions are comprehensively adjusted to make the body coordinate and balance, and promote the metabolism of cell tissues and the improvement of cell-derived vitality. Effectively eliminate blood circulation disorders, remove cholesterol accumulation in blood vessels, and improve blood circulation vitality. We should strictly follow the traditional theories of Taoism and traditional Chinese medicine, and adjust the internal functions of the human body from five parts: warming, nourishing, harmonizing, clearing and lowering, so as to finally achieve a natural balance, thus achieving the dual effects of treatment and health care. In this respect, there is "Miaoqin medicinal liquor (medicinal liquor made up of 66 Chinese herbal medicines)".
Health care methods for sinusitis patients who have suffered from sinusitis for many years. The best way to fight diseases is to "keep exercising and make yourself healthy". My sinusitis is mainly caused by a cold. I don't get sick at ordinary times, and I have some experiences: I don't take medicine at ordinary times because I can't cure the disease well. Whenever I catch a cold, I take rhinitis medicine and cold medicine together. Of course, these are all passive methods. The initiative is to prevent the onset, try to avoid colds in daily life, and if there are signs of colds, nip them in the bud in time. I wear pajamas all year round when I sleep at night, in order to avoid stuffy nose caused by cold shoulders. And try to drink less and don't smoke. Keep the living environment clean. Wash and change bedding frequently and so on.