The ancients kept fit and strengthened themselves.
Here are four potential techniques that are highly targeted. As long as you practice carefully, you will definitely have certain effects. Instruct practitioners, regardless of gender, age and physical condition, to choose exercises suitable for their physical condition.
Practice method:
First potential sacral function
This crouching skill is developed from the original "Shun Liuhe" skill. The sacrum is located in the lower part of the spine and bears the greatest pressure. Practicing this skill can excite pelvic plexus, which is beneficial to the functional recovery of its organs.
Methods: Preparation posture: Stretch your back with a smile, put your hands on your sides naturally, with the distance between your feet of 65,438+0 cm. Place the towel roll (65,438+0.5-2 cm thick) across your waist and kidneys, then take a deep breath naturally for 3 times to relax your whole body.
Departure: upper limbs don't move, and you can't bend your knees. Push from the crotch and cooperate with the heel. Push down the left and right legs alternately for 2-3 cm. When the left leg is pushed, the right leg is pulled up; When kicking the right leg, pull up the left leg. Slow down and let the sacrum be fully stressed. Push and pull for at least 3 seconds at a time. When you start practicing, you should avoid straining your muscles by being too nervous. When physical strength is insufficient, you can have a rest in the middle. You can kick 50-60 times at first. It can gradually reach 200-300 times in the future.
Note: (1). The time to do work should be before getting up early and before going to bed late. (2) It is effective to do it on a hard bed. If there is no hard bed, you can do it on the floor. The pillow should be lower. (3) Some people may defecate more frequently after doing their work, which is not a disease. If the frequency is reduced properly, it can return to normal. (4) The following patients are not allowed to do this job: neurocolitis, enuresis (incontinence, more common in elderly women), female menstrual bleeding or other reasons.
Second potential lumbar spine work
Lying flat in this position is just the opposite of the function of the anterior sacrum and cannot be performed at the same time. This work mainly acts on the lumbar spine, excites the sympathetic nerves of the first, second and third intervertebral foramen of the lumbar spine, and regulates organ functions, thus treating related diseases.
Readiness: Same as before, but no towel roll at the waist.
Start: upper limbs lie on your back, your legs bend, your knees are together, your feet are on your hips, and then you pull your right knee and your left knee. In this way, the knees are alternately pulled up and down to drive the hips to swing left and right, so that the waist is stimulated and the sympathetic nerve fibers connected with it are excited (it is advisable to go slow).
Practice times: You can do 100-200 times.
Abdominal visceral function of the third potential
This work matches the same potential and two potentials. The first two potentials solve autonomic nervous disorder from different parts. This potential can not only mediate nerves, but also exercise abdominal muscle function and massage abdominal organs.
Methods: preparation: the same potential, waist wrapped towel roll. Starting posture: relax all over, like inhaling when standing, slowly lift your shoulders, move forward and upward, pull up the external intercostal muscles, inhale slowly, and at the same time lift the anus and kidneys (female tightens the vulva), then rotate your shoulders backward and downward to tighten your hips and abdomen, that is, with the downward rotation of your shoulders, mainly relying on the strength of contracting your abdominal muscles, with your hips as the center, so that your upper limbs slowly tilt up (33. My hands don't move, I can't help pushing. There are three ways to exhale. One is to hold your breath when you tilt up, which will increase the pressure of diaphragm on abdominal cavity, which is beneficial to massage abdominal cavity, but it will also increase blood pressure. Use with caution for patients with hypertension and beginners. Second, the diaphragm is forced to contract and exhale when leaning, which has no effect on cerebral blood pressure. The third is to contract the sphincter of larynx when exhaling, and use the exhaled airflow to exercise the larynx and trachea, which is beneficial to respiratory health. This trend can be done 8- 16 times at first, and gradually increase. You can rest in the middle, but you can't be too tired (pregnant women don't practice).
The fourth kind of potential supine jitter work
This trend is aimed at improving blood circulation, especially strengthening microcirculation of capillaries.
Methods: Preparation: Lie on your back on the hard bed and take three deep breaths to make your breathing even, smile and relax.
Departure: The upper limbs are still, the right leg is bent and trampled, and the left foot is raised by 70? -90? Shake vigorously for 2-3 minutes. Then temporarily fall, right foot swap, lift and shake. The time depends on one's physical strength, usually around 10 minutes. If possible, you can also raise your feet and hands for 2-3 minutes at the same time. It is best to pad the buttocks 3-4 cm high, which can save effort when lifting.
Function and principle: China ancient health-preserving and longevity technique quoted the theory of Yin-Yang and Five Elements, and adopted the movement principle of slow, round, soft and continuous to adjust the important systems and organs of human body in different ways. By throwing, squeezing, kneading, covering and hugging, the gonads are exerted to promote the secretion of sex hormones and ensure the needs of healthy people. It also moves the spine by crawling, vibrating, rotating, swinging and twisting, so that the spinal nerves can be exercised and strengthened, and the autonomic nervous system can be skillfully and properly adjusted to ensure the health of internal organs and give full play to their best functions. Through stretching, trembling, squeezing, pressing and kneading, the functions of internal organs and endocrine glands are regulated, blood circulation is improved, and the balance of human physiological activities is ensured.
Note: Women can choose the action with less abdominal pressure according to the situation during their holidays.
China Ancient Health-keeping and Fitness Technology
China's traditional concept of health preservation is related to the ancients' pursuit of longevity. The record of longevity was first seen in Shangshu, an ancient book about the historical materials of Shang and Zhou Dynasties.
"History? Hong Fan said:? Five Blessingg said longevity, wealth, Kangning, Xiu De for four days and longevity test for five days. ? Among them? Shoukangning took the exam to repair his life? It is a requirement for health and longevity. Spring and Autumn Period and Warring States Period? A hundred schools of thought contend? Thought also affects health theory, especially Huangdi Neijing, such as? Eat and drink regularly, live regularly, and do not act rashly, so that you can practice your destiny with God? The concept of development.
At the same time, there has also been a debate about different health preservation concepts, which advocates movement and quietness. For example, Gou Zi's Tian Lun Pian? If you are prepared and move from time to time, you won't get sick? ; And "Zhuangzi? Put forward in the play? Don't listen, don't move your head? Said. The former advocates regular exercise if you want to stay healthy, while the latter thinks? Quiet for health? . Appeared during the warring States period? Blow and spit out the old and get new, bear and bird? what's up A tour guide? Art, from physical exercise to development? Breathing and exhaling? Activating qi combines a unique fitness method, namely Qigong.
Keep fit. From the Qin and Han Dynasties to the Sui and Tang Dynasties, Buddhism and Taoism were popular, and Qin Shihuang, Han Wudi and Emperor Taizong all pursued it? Immortality? Do you believe it? Alchemy? And then what? Immortality? , keen on? Elixir magic? , make China's body-keeping took a detour. However, even during this period, China's folk health preservation technology continues to develop. For example, Hua Tuo, a famous doctor at the end of the Eastern Han Dynasty, was good at medical skills and surgery and wrote a novel with the movements of tigers, deer, bears, apes and birds as the theme? Wuqinxi? Is this right? A tour guide? The development of gymnastics is a set of high-value medical gymnastics that has been passed down to this day.
Sun Simiao, a medical scientist in the Tang Dynasty, wrote "Thousands of Women", which proposed that health preservation should pay equal attention to both body and mind, and adjust life according to natural changes, so as to achieve physical and mental health and prolong life. Sun Simiao introduced? How to massage in Tianzhu country? This is a complete set of aerobics, and some qigong exercises we practice today are derived from his related works. Because of the prevalence of Neo-Confucianism in Song Dynasty, literature was more important than martial arts. Is the Lord quiet and moving? It has developed in some people, but the guided health care spread by the people is still developing innovatively. What is a set of fitness methods combining static and dynamic? Baduanjin? It has been improved and perfected.
During the Ming and Qing Dynasties, the traditional health-preserving techniques in ancient China were improved and developed, and many books on health-preserving techniques and techniques appeared, and the health-preserving theories were gradually integrated, which had strong effectiveness in practice. For example, at this time, Ba Duanjin emphasized? Meditate? 、? Concentrate? And the requirements of qi circulation (breathing and exhalation). In particular, the Yijinjing training method, which was circulated in the late Ming and early Qing dynasties, was put forward. Strong and brave inside? (that is, exercise and compaction of internal organs) What else? Brave outside? (that is, the exercise and strength of the sports system), which almost requires the all-round development of the human body.
China ancient health and fitness exercise
China's traditional concept of health preservation is related to the ancients' pursuit of longevity. The record of longevity was first seen in Shangshu, an ancient book about the historical materials of Shang and Zhou Dynasties.
"History? Hong Fan said:? Five Blessingg said longevity, wealth, Kangning, Xiu De for four days and longevity test for five days. ? Among them? Shoukangning took the exam to repair his life? It is a requirement for health and longevity. Spring and Autumn Period and Warring States Period? A hundred schools of thought contend? Thought also affects health theory, especially Huangdi Neijing, such as? Eat and drink regularly, live regularly, and do not act rashly, so that you can practice your destiny with God? The concept of development.
At the same time, there has also been a debate about different health preservation concepts, which advocates movement and quietness. For example, Gou Zi's Tian Lun Pian? If you are prepared and move from time to time, you won't get sick? ; And "Zhuangzi? Put forward in the play? Don't listen, don't move your head? Said. The former advocates regular exercise if you want to stay healthy, while the latter thinks? Quiet for health? . Appeared during the warring States period? Blow and spit out the old and get new, bear and bird? what's up A tour guide? Art, from physical exercise to development? Breathing and exhaling? Activating qi combines a unique fitness method, namely Qigong.
Keep fit. From the Qin and Han Dynasties to the Sui and Tang Dynasties, Buddhism and Taoism were popular, and Qin Shihuang, Han Wudi and Emperor Taizong all pursued it? Immortality? Do you believe it? Alchemy? And then what? Immortality? , keen on? Elixir magic? , make China's body-keeping took a detour. However, even during this period, China's folk health preservation technology continues to develop. For example, Hua Tuo, a famous doctor at the end of the Eastern Han Dynasty, was good at medical skills and surgery and wrote a novel with the movements of tigers, deer, bears, apes and birds as the theme? Wuqinxi? Is this right? A tour guide? The development of gymnastics is a set of high-value medical gymnastics that has been passed down to this day.
Sun Simiao, a medical scientist in the Tang Dynasty, wrote "Thousands of Women", which proposed that health preservation should pay equal attention to both body and mind, and adjust life according to natural changes, so as to achieve physical and mental health and prolong life. Sun Simiao introduced? How to massage in Tianzhu country? This is a complete set of aerobics, and some qigong exercises we practice today are derived from his related works. Because of the prevalence of Neo-Confucianism in Song Dynasty, literature was more important than martial arts. Is the Lord quiet and moving? It has developed in some people, but the guided health care spread by the people is still developing innovatively. What is a set of fitness methods combining static and dynamic? Baduanjin? It has been improved and perfected.
During the Ming and Qing Dynasties, the traditional health-preserving techniques in ancient China were improved and developed, and many books on health-preserving techniques and techniques appeared, and the health-preserving theories were gradually integrated, which had strong effectiveness in practice. For example, at this time, Ba Duanjin emphasized? Meditate? 、? Concentrate? And the requirements of qi circulation (breathing and exhalation). In particular, the Yijinjing training method, which was circulated in the late Ming and early Qing dynasties, was put forward. Strong and brave inside? (that is, exercise and compaction of internal organs) What else? Brave outside? (that is, the exercise and strength of the sports system), which almost requires the all-round development of the human body.
Related articles of ancient people's health preserving and strengthening techniques:
1. What are the traditional health exercises?
2. The simplest regimen
3. Introduction of Taoist regimen.
4. Ancient people's health preservation methods
5. The ancients talked about keeping in good health.
6. The ancients talked about the way of keeping in good health