Which sports are helpful for health care? If you don't warm up well, you may pull a muscle. This exercise can help us exercise well. Aerobic exercise is very beneficial to our health. Simple exercise can also help us exercise. If you know which sports are helpful to health care, act quickly!
Which sports are helpful for health care? 1 Promote blood circulation of hands and feet.
Formula: "Rub your ears and heels, and you will benefit for life."
(1), rub your hands.
Action essentials: cross your fingers, hang your elbows, and quickly rub your hands back and forth for one minute, but patients with hypertension and heart disease can rub them slowly.
Benefits: When rubbing hands, fingers cross to stimulate the acupoints at the intersection of Yin and Yang meridians, thus enhancing the effect of dredging meridians. At first, many people couldn't hold on to it, and the muscles in both arms were obviously sore, which reflected the decline of muscle strength and confirmed its benefits for upper arm muscle strength training. Faster heartbeat and sweating indicate that it is beneficial to improve cardiopulmonary function. Rubbing hands can also significantly improve the blood circulation of hands.
(2) Rub your ears quickly
Action essentials: Pay attention to the standard when rubbing your ears. Press the ear with the "Laogong point" of the palm, and press the elbow hard. Gently rub your ears clockwise or counterclockwise.
Benefits: There are acupoints corresponding to the five zang-organs on the ear, and there is a groove behind the ear, called hypotensive groove, which can regulate blood pressure, so rubbing the ear helps to regulate the functions of all zang-organs in the whole body.
(3) Lift the heel, that is, the toes.
Action essentials: stand, hold your chest and abdomen, put your hands behind your back, stand on tiptoe, and stand still for one second for 30 consecutive times when you stand on tiptoe to the highest point.
Benefits: Because the feet are in the lowest position of the body, the blood circulation is also the worst. Usually by the activity of the lower limbs, the blood is pumped back to the heart like a water pump through the contraction of muscles. Raising the heel is to improve blood circulation through the movement of lower limb muscles.
Professor Huang stressed that these movements need to be integrated into daily life, and their fitness effects can be better exerted in their spare time.
Eliminate fatigue and yawn badly.
Formula: "Take a deep breath, give some strength and take it seriously."
Yawning makes our chest expand, inhaling more air, stretching makes our muscles contract and blood circulation accelerate. These two movements changed the blood supply to the brain and made us excited immediately. This is a normal physiological reaction, but we cannot underestimate it. It is a sign of physical fatigue, so don't be embarrassed when doing these two movements, try to stretch your body.
Stretch hard and learn to embrace yourself.
Formula: "stand up and hug your shoulders. Don't forget to hook your toes after sitting for a long time."
The specific method is: put your hands behind your back, hold your chest and abdomen, and look up at the sky. Stand still for 5 ~ 10 seconds to fully stretch and relax the muscles and soft tissues of shoulders, neck and chest; Cross your hands on your chest, hold your shoulders tightly, bend over, keep your face on your thighs as much as possible, and stand still for 5 ~ 10 seconds to fully stretch and relax the muscles and soft tissues behind your shoulders and neck; Don't leave the ground with your heels, just hook your toes and stay still for 30 times in a row.
Six essentials to improve the effect of walking exercise
Formula: "Raise your head, walk quickly, swing your arms high, take a deep breath, have plenty of time, exert your strength with both hands, and stride like a meteor."
Action essentials:
1, the posture should be correct: naturally chest out and abdomen in. Let us breathe more smoothly and keep our spine in normal physiological curvature.
2. Speed: The core of race walking is "speed". Only brisk walking can achieve the purpose of exercising heart and lung function. Whether it is a big step or a small step, the key is to be fast. Men are required to walk 100 meters in one minute, which is equivalent to walking six kilometers in an hour. The lady walked 100 meters in about 70 seconds, which is equivalent to walking five kilometers per hour.
3, the arms should be connected: fast walking, you need high arms. When you are used to the straight arm swing, the swing arm is basically parallel to the ground; When you are used to bending your arms, you can put your fists at the height of your chest. In order not to affect the speed and breathing, don't swing your arm horizontally, but develop a natural way of swinging your arm back and forth.
4. Take a deep breath: The main purpose of walking exercise is to exercise cardiopulmonary function, so you must learn to take a deep breath. There are two ways to take a deep breath. One is to take a natural deep breath "Breathe-Breathe-Breathe-Breathe". The other is "three inhalations and one inhalation", that is, "inhalation-inhalation-inhalation-inhalation", which makes our oxygen supply more adequate, carbon dioxide excretion faster, and can better improve cardiopulmonary function.
5, enough time: people who want to lose weight by walking must ensure continuous exercise for more than 45 minutes at a time, in order to more obviously consume the fat stored in the body.
6, hands alternately clench fists to give strength: when walking, it is best to exercise the upper limbs at the same time. The method is to alternately clench fists with both hands and cooperate with walking, so that simple lower limb movements can be turned into full-body movements, and it is simpler than using crutches. And it works.
One of the health sports
Fitness, brain building and finger exercises.
"Go up the stairs, go down the stairs": one palm is facing yourself, and the other palm is facing the outside. The thumb and forefinger of both hands are connected to form a rectangle with the thumb and forefinger as the axis. When you climb up alternately, you climb the stairs, and when you go down, you go down the stairs. Each of these two movements is eight beats, alternating with each other. The speed goes from fast to slow, and then from slow to fast.
"Proud as a peacock": the palms are separated outward, starting from the thumb, pointing to the palms one by one, and holding them together to form a fist; Then open your fingers one by one and return to the outward shape of your palms. Speed from fast to slow, and then from slow to fast, alternately.
Part II Health Exercise
Meridian exercise helps you dredge meridians.
"You shoot one, I shoot one, and the limbs are shot in order."
Upper limb: it passes through the chest and shoulders, generally descending along the line of thumb, middle finger and little finger, and has three yin meridians; From the back of the hand upwards, roughly along the thumb, middle finger and little finger upwards, there are three yang meridians running. In order to conform to the flow direction of yin and yang meridians, when slapping meridians, the palm side should follow these three lines and pat from top to bottom; The back of your hand needs to be patted from bottom to top. Try harder when flapping, learn to use explosive force and flap flexibly. However, if you are a bleeding person (someone who loves bleeding when brushing teeth or is prone to congestion when stumbling), you should pat lightly or don't choose to pat this health care method.
Lower limbs: The sequence of slapping the lower limbs is just the opposite of that of the upper limbs. Because the three yang meridians of the lower limbs flow from top to bottom on the front, middle and back lines of the thigh; The Sanyin Meridian passes through the medial malleolus from the foot and upward through the groin along the front, middle and back lines on the inner side of the leg. Therefore, when shooting big legs, both the outside and the back side need to be shot from top to bottom, and the inside should be shot from bottom to top.
"You take two, I take two, and each shoulder takes thirty-two (four eight beats)."
Pat the shoulder, and if there is a person with shoulder disease, focus on hitting the pain point; Most people hit around the shoulder joint. Tap the shoulder well point, in the middle of the shoulder, tap the left side with your right hand and tap the right side with your left hand, alternately. Tap Tianzong point, in the depression behind the scapula, and use your palm to pass through the armpit. Tap the Dazhui point, at the back of the neck, below the seventh cervical vertebra (below the most prominent spinous process when you bow your head).
What sports are helpful for health care 2 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 qi and blood of the whole body, and correct the disordered qi 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. After straightening up, put your hands on your hips and press your thumb on your back. 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.
Prepare to sit still for 3 minutes before the operation, get rid of distractions, have a calm mind and relax all over, then follow your heart, combine movements and carry out natural massage.
(1), press the ear hole with both palms flat, and then suddenly let go. After doing it for more than a dozen times, massage from top to bottom with thumb and forefinger for 20 times (thumb behind auricle and forefinger in front). Massage the earlobe for another 30 times, and the ear feels hot. Once in the morning and once in the evening, it can strengthen the body, eliminate diseases and prolong life. It would be better if this method could be combined with the action of "singing drums". That is, press the two ear holes tightly with the palm of your hand, put your five fingers behind your head, and then tap the back of your head with three fingers in your hands for more than ten times, or press the middle finger with your index finger and bounce the back of your head with your index finger for more than ten times. When singing "Tiangu", you should close your eyes from beginning to end, and the technique is from light to heavy. Persist in it, you can get the effect of strengthening your vitality, waking up and preventing ear diseases.
(2) Rub it on the bath surface by hand first, then massage it from Xiang Ying point on the nose to Jingming point on both eyes, then rub it to Tang Yin point and temples on both foreheads, and then rub it back to the nose. Massage up and down, left and right in this way will have a refreshing effect.
(3) Rub the sun with your thumb or forefinger, fix them on the temples on both sides respectively, and make a small-scale circular rotation, so that the stressed part drives the subcutaneous tissue there to make a repeated, uninterrupted, rhythmic and gentle rotary friction. Has refreshing effect, and can be used for treating common cold and eye diseases.
(4) Taking the middle cup as the center, rubbing the abdomen with one palm or two palms together is a clockwise circular rhythm, which has the function of strengthening the spleen and stomach.