Exercise regimen 1, squatting on the wall.
Squatting on the wall has the function of relaxing waist and regulating qi. Long-term exercise helps to relax the waist and joints of the whole body, dredge the meridians and qi and blood of the whole body, and correct the disordered qi and blood in the body. It is a good way to regulate qi and blood. As long as you keep exercising and squat several times a day, you will definitely achieve the goal of getting rid of illness and strengthening your body.
Posture requires facing the wall, feet together, whole body upright, hands drooping naturally, whole body relaxed, inner joy (the distance between two toes and the wall can be determined according to my specific situation, and gradually inclined to the wall root), when squatting, the body exerts its strength, shoulders are buckled forward, chest is contained, the head cannot lean back, and the waist protrudes backward. Beginners should squat down and get up slowly. When the body is straight, hands akimbo, thumb on the back? Jingmen point? (12 soft rib end), press the other four fingers on the hips, take a deep breath, and then squat again according to the posture requirements, and gradually reach 30 consecutive squats, preferably twice a day. According to the above posture, you can squat anywhere and squat many times.
2. Walking and running
In ancient times, many people were in favor of walking, relaxing limbs, and walking slowly for hundreds of steps after meals, which would lead to gas loss and food loss, which would grind the stomach and easily rot. Taking a walk in leisure can nourish the heart, and taking a walk before going to bed can help you sleep.
Modern people admire running, which is a normal physiological stimulus to human body and a better way to prevent and treat diseases. As for how fast is the most suitable speed for running and how to control the speed, the researchers believe that running to improve physical function should be carried out according to the situation. After running for 3~4 minutes, the pulse rate should not be lower than half that of running.
Walking and running are the simplest forms of exercise, but whether walking or running, it is important to stick to it in moderation, so as to achieve the effect of health care.
Step 3 massage yourself
Self-massage refers to a method of applying certain massage techniques to certain parts of the body or acupoints, which is suitable for people at all levels and is used to prevent and treat diseases. It can relieve fatigue and cheer up. Enhance muscle strength, smooth joints, promote smooth qi and blood, and regulate spleen and stomach functions.
What are the types of sports?
1, endurance training plan
It is suitable for strengthening the body, improving the metabolic function of the heart, lungs and body, and restoring physical fitness. Such as walking, running, riding, swimming, boating, climbing, skipping, running, going up and down stairs, etc. It belongs to periodic and rhythmic repetitive sports and ball games.
2. Strength training program
It is suitable for strengthening muscle strength, improving joint function and eliminating local fat accumulation, and can be carried out with various special muscle strength training equipment.
3. Relax the training program
What sports health care methods are suitable for relaxing body and mind, eliminating fatigue and preventing various physical and mental diseases? You can choose walking, Tai Ji Chuan, relaxation exercises, aerobics, qigong and massage.
4. Corrective and therapeutic projects
Suitable for treating certain diseases and disabled patients, targeted medical gymnastics and massage. For example, breathing gymnastics is used to treat asthma and emphysema. Gymnastics to exercise abdominal muscles is used to treat visceral ptosis. Spinal correction gymnastics, used to correct scoliosis, etc.
5. Training plan to improve joint mobility and flexibility
Suitable for joint dyskinesia and chronic joint pain, maintaining joint flexibility. For example, joint stretching gymnastics, joint loosening, and training of various joint activity trainers.
The taboo of exercise health 1, you need short exercise every day.
Nowadays, most people exercise for a short time every day. Generally speaking, there are many ways to exercise, such as skipping, running and swimming. But most of my friends can't stick to it, which will have a bad influence on the later exercise. Therefore, in the process of exercise, we must not be half-hearted, and we must make a normal exercise plan.
2. Gradually increase the daily exercise time.
In the process of exercise, you must not spend almost the same time every day, so the follow-up exercise will not play a better role. Therefore, in the process of later exercise, we must slowly increase some exercise time, only ten minutes a day, but we must increase it, so as to see better exercise effect.
You can't exercise immediately after eating.
In addition, many friends will exercise immediately after eating, which is not right. Generally speaking, you must take a proper rest after meals and rest for at least one hour before exercise to avoid symptoms of gastrointestinal discomfort.