Periodic rhythm is the fundamental law of the universe. Do you know how it is reflected in life? For example, your temperature, blood pressure, etc. Peak? When does it enter the trough? Careful people will find that people's physical strength, intelligence and emotions have had peaks and valleys, showing periodic fluctuations. In fact, everyone can feel the rhythmic physiological activities such as nerves, blood vessels, heart, lungs and gastrointestinal tract. The most obvious is the cycle of day, month, year and birth, growth, strength, old age and self. Physiologist Pavlov said: "Nothing is more powerful than rhythm in human activities." The modern biological clock regimen is to understand your physiological activity cycle and arrange your daily life accordingly.
This periodic rhythm is formed by adapting to the space-time environment in human evolution. More than two thousand years ago, the classic "Four Qi Theory in Huangdi's Internal Classic" said: "The four seasons of yin and yang are the foundation of all things, so saints raise yang in spring and summer and yin in autumn and winter to follow their roots, so they float and sink with all things at the door of growth. If they go against their roots, they will cut off their roots and destroy their truth. ..... If you go against it, it will be a disaster; if you go against it, you can't afford it. It's the way. ..... It is said that the saint's illness is not cured, and the disease is not cured. This is also called. " Spring and summer are the stages when the yang grows and the yin disappears and the yang becomes stronger. Why raise yang? Because raising Yang with the trend will get twice the result with half the effort. The same is true for nourishing yin in autumn and winter. This concept of preventive medicine, which combines nature with man, has long been accepted by people, and the key lies in practice. Therefore, "Tao, sage, fool, admire it."
This principle of health preservation should run through sports, diet, daily life, mental activities, disease prevention and other aspects. Due to the limitation of space, this paper only discusses the related issues of fitness qigong.
First, spring fitness
Spring is the main life, the sun is rising, the willow is green, everything is renewed and thriving. The yang of the human body also conforms to nature, gradually prospers and spreads outward. According to Chinese medicine, the liver corresponds to spring, and it is mainly responsible for dispersing qi, and it likes everything but hates depression. It should spread its branches and leaves like vegetation, showing a good mood and liveliness. This is equivalent to the sympathetic nerve in the autonomic nerve in a state of moderate excitement, which is a state of physiological mobilization. Traditional Chinese medicine compares this to the qi of less spring.
Scientific research and practice prove that moderate exercise can make people feel comfortable. Therefore, even if you go to bed late in spring, you should get up early, stretch in bed first, do triple energizer with your hands, and then do abdominal breathing nine times. The book Lu Xian Zhi of Sheng Jizong is called "Turn your back on your feet" and "Drum up your stomach". When the air quality is good, do morning exercises outdoors, otherwise, do it indoors. Clothes should be loose, comfortable, soft and warm. Traditional Chinese medicine believes that in spring, the atmosphere is full and the liver qi is vigorous, so you can use the eight-segment Jin of health qigong to nourish the liver and stare at it to increase your strength. Too much liver wood will damage the spleen and soil, so it is necessary to raise the spleen and stomach alone. Wang Mu makes too many fires, so you can shake your head and tail to get rid of it. Patients with neurasthenia, hypertension, glaucoma, chronic gastritis, peptic ulcer, chronic enteritis, chronic hepatitis, irregular menstruation of women, menopausal syndrome and other chronic diseases may have symptoms such as headache, dizziness, red eye, tinnitus, bitter taste, dry throat, impatience, depression, nausea and vomiting, abdominal pain, hernia and abdominal pain. According to the theory of traditional Chinese medicine, "deficiency of the mother and deficiency of the son", liver wood generates heart fire, which can also be used to purge heart fire. Bidding tactics and hippie tactics can be practiced all year round, so that at least four six-character tactics can be practiced. Of course, regardless of health, sub-health and disease state, all six links can be practiced in the order of shush, heh, shout, shush, blow and hee. By restraining the five elements, the balance of viscera function will be automatically adjusted.
In spring, the propagation of viruses and germs is also more active, and the climate is hot and cold, so people can't adapt to it for a while, and the resistance of respiratory mucosa decreases, which is easy to get respiratory diseases, such as avian influenza, SAS, colds and hay fever. Epidemiological survey data show that the incidence of respiratory infectious diseases such as measles, diphtheria, meningitis, whooping cough, scarlet fever, mumps, tracheitis and tuberculosis is much higher in spring than in other seasons.
In order to prevent it, in addition to adding or subtracting clothes at any time, we should also stick to wiping our noses every day. The method is to gently rub 18 ~ 36 times with the thenar part of the thumb (lung meridian of Taiyin hand) on both sides of the nose bridge and alar, depending on the degree of fever. Traditional Chinese medicine believes that it can "promote yang and eliminate evil", and modern research believes that it can improve the blood circulation of upper respiratory mucosa and enhance immunity. Pressing Hegu point with your thumb for 8 1 time will cause soreness and numbness. Acupoints are selected at the radial midpoint of the second metacarpal bone of the back of the hand, and the transverse stripes of the thumb joint of one hand are placed at the webbed edge between the thumb and forefinger of the other hand, and the acupoints are selected below the tip of the thumb. Indications: headache, red eyes, swelling and pain, epistaxis, toothache, clenching teeth, mouth and eye deviation, deafness, parotitis, sore throat, fever, anhidrosis, abdominal pain, constipation, amenorrhea and delayed delivery. Modern research believes that Hegu can regulate immune function and prevent and treat diseases such as upper respiratory tract infection. Similarly, press Zusanli point 8 1 time, three inches below the outer knee (one picture), and one finger refers to the outside of the tibia. The simple method is: put your palm on your knee and point your middle finger to the outside of your tibia. Indications include stomachache, vomiting, diaphragmatic choking, abdominal distension, abdominal pain, diarrhea, constipation, numbness and cold pain of lower limbs, etc. Modern research shows that Zusanli can prevent and treat hypertension, dyspepsia and immune dysfunction. It is the key to anti-aging, anti-fatigue and regulating immune function.
As the weather gets warmer, the blood vessels and pores of the skin gradually expand, the blood flow of the skin increases greatly, and the blood supply to the brain will decrease; In addition, the days are long and the nights are short, and the sleep time is relatively reduced, so there is spring sleep. We should conform to the changes of nature and take part in more natural activities, such as flying kites, climbing mountains, going out for an outing, enjoying flowers and taking a walk. , can make people refreshed and full of vitality. The reason is that exercise improves the metabolic process and enhances the blood circulation and respiratory function. The negative ions in the air, a vitamin, have a good effect on improving the functions of the central nervous system, endocrine and immune systems.
Of course, there are still many items suitable for spring exercise, and you can add some exercise in the afternoon. Before exercise, you should be prepared for the activity. After muscle and joint activities begin, you should do strenuous exercise again.
Air pollution is serious in winter and spring in a year, and the peak of air pollution is around 6 am in a day. The more intense the exercise, the greater the degree of injury. It is foggy and windy in spring, and it is easy to be attacked by "wind evil". Mild colds, severe ones cause joint pain, stomach problems, and even induce facial paralysis, angina pectoris and stroke. Pay attention to avoid humidity and cold, learn to breathe through your nose and don't choke the wind.
Second, summer fitness
In summer, the sun dominates, the sky is clear, the earth is overcast, everything is thriving, and the human body is full of yang. It is a period of vigorous metabolism, and qi and blood circulation is also active on the body surface. Skin pores open to drain water and regulate body temperature through sweating to adapt to the hot summer climate. Wang Qishan pointed out in Xu Li Yuan Jian: heatstroke prevention in midsummer; Anti-dampness evil in long summer (one month at the end of summer); At the same time, pay attention to protect the yang of the human body and prevent excessive gluttony in summer.
Because of going in and out of the air-conditioned cold environment many times a day, I experience conditioned reflex of cold adaptation, excessive excitement of sympathetic nerves, and a large amount of adrenaline secretion, which increases the burden on my heart. Chinese medicine theory has long said that summer corresponds to the heart, and "nourishing the heart" is appropriate. In summer, there are more outdoor activities, increased activities, hot weather, accelerated blood circulation and more sweating. The days are long and the nights are short, and the sleep time is short. So it consumes a lot of energy and has a heavy burden on the heart. If you don't take care of your heart, sadness will hurt Yang.
People who have been exposed to cold air for a long time will have a series of physiological reactions once they enter the hot environment. In addition to the rapid rise in body temperature, sweating began, and sweaty skin was often covered with many bacteria. When we return to the cold air environment, the blood vessels of skin and mucosa contract, and the immunity decreases, which is easy to cause bacterial infection. Therefore, the temperature difference between indoor and outdoor should not be too large, and it is best not to exceed 5 degrees Celsius. It's best to turn off the air conditioner when you fall asleep, and often ventilate when conditions permit. Go to bed late and get up early, do more outdoor activities, and don't be afraid of the sun. Sweat when you sweat, don't stop sweating, be angry. Suffering from chronic diseases such as coronary heart disease, hypertension, arteriosclerosis and joint pain, especially the elderly, do not stay in a cold environment for a long time. Outdoor sports can make you feel happy and have a prosperous business. After waking up, you should stretch yourself in bed first. "Respecting Life with Eight Tones and Six Characters, Eliminating Diseases and Extending the Year" says: "There is a fork on the apex", and Ba Duanjin holds Tian Li Sanjiao in both hands for stretching. Traditional Chinese medicine believes that heart fire is strong in summer, and summer heat is yang evil, which is easy to consume qi and hurt body fluids. It may be manifested as vexation and thirst, sores on the mouth and tongue, bitter taste and dry throat, yellow pain in urine, palpitation and insomnia, dreaminess, fever in the palms, pain along the heart meridian, etc. And it is also appropriate to use the six-character prescription to diarrhea. According to the theory of traditional Chinese medicine, heart fire can produce spleen soil, and you can also use the prescription of purging spleen by calling words. Plus the four seasons can practice, hippies can practice, at least three paragraphs. Of course, it is necessary to practice Ba Duan Jin's wagging his head and wagging his tail, so as to dispel the heart fire. Heart fire hurts the lungs, and practicing the left and right bows can nourish the lungs. In summer, excessive moisture causes chronic diseases such as spleen injury, chronic gastritis, peptic ulcer, chronic enteritis, chronic hepatitis and gastrointestinal dysfunction, which can cause anorexia, abdominal distension, choking cough, nausea, pantothenic acid, abdominal pain, bowel sounds, diarrhea, excessive phlegm, edema, limb fatigue, strong pain on the tongue base, jaundice and dysuria.
Turning on the air conditioner in summer has advantages and disadvantages. When you feel cold indoors, you must stand up, move your limbs and body properly, and speed up blood circulation, which is most suitable for practicing health qigong. In fact, the most favorable summer resort is to use health qigong to adjust the state of mind. The so-called "calm mind and natural coolness" Qiu Chuji's "On Learning from the Classics" pointed out that summer vacation is not only cool in "empty and clean places such as virtual halls, waterside pavilions and wooden shadows", but also more suitable for "regulating breath and purifying the mind, often like ice and snow in the heart, with little heat in the heart; It can't be hot for the sake of heat, but it can be hotter. " In ancient times, there was a song that said, "There is an important way to escape the heat, which is not in the spring stone. Go to Liang Qing if you have nothing. "
In the dog days of summer, due to the effects of high temperature, high humidity and low air pressure, human sweat is not easy to be discharged and evaporated, which will make people fidgety, tired and lose appetite, and easily lead to digestive system diseases such as heatstroke, food poisoning, gastroenteritis and dysentery, as well as malaria and encephalitis. In order to prevent it, in addition to paying attention to food hygiene, insect protection, sun protection and cooling, you can also do some self-massage. Press Neiguan, Zhongyu, Shu Tian and Zusanli 8/kloc-0 once a day. Neiguan point is located between the two tendons on the palm of the forearm, with two fingers on the wrist transverse stripes. It is mainly used to treat heartache, palpitation, chest pain, stomachache, vomiting, hiccup, insomnia, madness, epilepsy, depression, dizziness, stroke, hemiplegia, asthma, migraine, fever, postpartum blood halo, elbow and arm spasm and so on. Modern research has found that Neiguan can regulate heart function, regulate heart rhythm and treat angina pectoris, pulseless disease, arrhythmia, hypertension, pancreatitis and shock. Zhongwan point is located on the midline of the upper abdomen, between the heart socket and the navel12, and is mainly used to treat epigastric pain, abdominal distension, vomiting, hiccup, stomach discomfort, acid swallowing, anorexia, dyspepsia, malnutrition, swelling, jaundice, bowel sounds, diarrhea, constipation, bloody stool, intimidation, etc. Shu Tian is located on the rectus abdominis, 2 inches away from the umbilicus, and is mainly used for abdominal distension, bowel sounds, pain around the umbilicus, constipation, diarrhea, dysentery and irregular menstruation. When you are in a coma due to heatstroke, you should hold Renzhong (on the nasolabial sulcus13) and Xuan Shi (on the fingertips of both hands) with acupuncture or fingernails in a cool place, or use sterile sewing needles to puncture and bleed, and then send them to the hospital for emergency treatment.
If the amount of exercise is not enough, the best item for summer physical exercise is swimming. Swimming can improve the function of respiratory system. People who often take part in swimming exercises have a lung capacity of 5000 ml, while the average person's lung capacity is only about 3500 ml, which can prevent and treat chronic bronchitis and improve lung function. It can also improve the function of cardiovascular system and reduce the deposition of metabolic waste on the blood vessel wall. It can also enhance the command function of the cerebral cortex, feel refreshed and light all over. In particular, it can strengthen fat metabolism and lose weight. But not everyone can participate. Be sure to have a thorough physical examination before going into the water.
Others, such as playing fitness balls, can harmonize qi and blood, relax tendons and activate collaterals, strengthen the brain and improve intelligence, with a small amount of exercise, which is not limited by venue and climate. If you can practice regularly, you will have a good rehabilitation effect on hemiplegia, cervical spondylosis, scapulohumeral periarthritis, coronary heart disease and finger dysfunction.
According to the author of Compendium of Materia Medica, fishing can relieve the "dryness and heat of the heart and spleen". As the saying goes, "One stop by the lake can eliminate evil spirits, and nourishing the heart and nature is better than medicine." The reason why you can nourish your heart and nature is that your brain, hands and eyes cooperate with each other, and quietness, mind and movement help each other. This is the realm of Qigong. The skin feels the breeze blowing, hears the cicada singing in the sunset, and watches the buoy jumping in the green waves, so as to find this happy and quiet moment, naturally feel cool and cool, and want to show the sky with a quiet and realistic shape.
Dewy summer clothes are good for heat dissipation. In the case of naked people, the radiation heat dissipation is 10 times larger than that of ordinary clothes. Air bath, sunbathing, cold water rubbing, etc. It is a good way to exercise the ability to adapt to the environment. Cold-resistant exercises such as winter swimming and cold-resistant work all begin in summer. However, ultraviolet B in strong sunlight can cause cataracts, sunburn and skin cancer. Although Huangdi Neijing "lies at night and gets up early", it should be just right in practice and not excessive. Sunshade, umbrella, sunglasses and sunscreen are all necessary protective measures.
Third, autumn fitness
Autumn harvest is the main thing, and everything converges. Although autumn is crisp, it shows a chilling image of depression. Corresponding to lung qi in autumn, we should give priority to nourishing lung. Go to bed early and get up early, have fun with chickens, be restrained, have a peaceful will, and make your lungs clear. First, practice Ba Duan Jin in bed, hold triple energizer in both hands, and bow left and right like a vulture. Sanjiao can regulate qi and nourish lung qi. Traditional Chinese medicine believes that dryness is the main qi in autumn, which is characterized by dry skin and insufficient body fluid. Can be used for skin friction in dry bath in bed in the morning and evening. Respiratory diseases often occur, such as colds, chronic bronchitis, asthma, bronchiectasis, emphysema and tuberculosis, as well as neck, shoulder, back, waist and bone and joint diseases. There may be severe pain in the neck, cough, itchy throat, sore throat, dry mouth, adverse qi movement, asthma, excessive phlegm, cold and heat, anhidrosis, chest pain, shortness of breath, frequent urination, Huang Chi, pain along the lung meridian, etc. Six-character prescription can be used to purge lung dryness. Gold produces water, and it also uses the side of blowing words to cleanse kidney evil. Too much lung gold hurts the liver, and Ba Duan Jin protects the fist and strengthens the liver with strong light.
In A Dream of Red Mansions, there is a poem, "I feel sad in the autumn window, but it is as bleak as autumn rain". The so-called "autumn rain worries people." Medical research has proved that the "melatonin" secreted by the pineal gland is relatively increased in cloudy days in autumn and winter, with little and weak sunshine. This hormone can induce people to fall asleep, inhibit thyroxine and adrenaline, and make cells "paralyzed and lazy", thus making people depressed and prone to depression. Although autumn is characterized by nourishment and harvest, you should go outdoors to receive more sunshine. Exercise can improve bad mood, make people feel happy, travel around and make people feel happy. But don't exercise too much, don't sweat, burn gas and hurt yin, and the amount of exercise for health qigong should be just right. To prevent respiratory diseases such as "autumn dryness", you can also do the above-mentioned acupoint self-massage and "static work" and so on.
Fourth, winter fitness.
In winter, plants and trees wither, everything is hidden, and the yang of the human body should also be hidden. A certain amount of energy should be stored in the body to prepare for the "spring comes and summer grows" in the coming year. The metabolic level of human body is relatively low, so it is necessary to "nourish the kidney" to ensure life activities and adapt to the harsh climate in winter. If you want to avoid the cold, you should keep warm, but don't cover it too thick, so as not to sweat, consume gas and hurt the yin. If you have the habit of doing morning exercises, you'd better do it in the afternoon, especially when the air is polluted. Don't exercise outdoors. Get up early and go to bed late, and wait for the sun. Do some self-massage such as "dry bath" under the covers, and massage the opposite Yongquan point and Taixi point with heel for 8/kloc-0 times, alternating left and right to nourish "kidney qi". Yongquan point is located on the sole of the foot, and the foot surface is sunken when rolling the foot. Indications: headache, dizziness, dizziness, sore throat, dry tongue, aphonia, dysuria, difficulty in defecation, convulsion, feverish feet, muscle twitching, epilepsy and fainting. Taixi point is located behind the medial malleolus, in the depression between the ankle tip and achilles tendon. Indications: headache, dizziness, sore throat, toothache, deafness, tinnitus, cough, asthma, chest pain, hemoptysis, thirst quenching, irregular menstruation, insomnia, amnesia, nocturnal emission, impotence, frequent micturition, low back pain, syncope of lower limbs, swelling and pain of inner ankle. As the saying goes, cold starts from the feet, and the feet are the farthest. Coupled with the thin subcutaneous fat layer and poor thermal insulation, the skin temperature of the feet is the lowest. Foot is affected by cold pathogen, which can cause epigastric pain, diarrhea, dysmenorrhea, irregular menstruation, impotence, lumbago and leg pain and other diseases. Feet are also closely related to upper respiratory mucosa. Once the feet catch cold, it will cause the capillary contraction of respiratory mucosa and decrease the resistance, leading to upper respiratory tract infection.
If you suffer from neurasthenia, tuberculosis, heart disease, kidney disease, hypertension, hypotension and other diseases, you may have soreness of the waist and knees, chills and cold limbs, eyelid edema, urinary tract obstruction, impotence, nocturnal emission, premature ejaculation, cold sperm, infertility, dizziness and tinnitus, hot flashes, night sweats, palpitations, insomnia, dry mouth, sore throat, expectoration with blood, wheezing and backache.
Be fully prepared for winter exercise and keep warm all over, so that you will feel strong, energetic and not afraid of the cold. From indoor to outdoor, the sudden drop of temperature will make the skin and muscles contract immediately, the joints and ligaments stiff, and the metabolism in the body slow down. If you start exercising immediately, it may cause muscle and ligament strain or joint injury, and may also cause other discomfort symptoms due to sudden acceleration of the heartbeat. When practicing indoors in winter, it is best to choose a room facing south and ensure air circulation. The ancients said, "Cold head and warm feet are the way to keep fit." When practicing martial arts, whether you are standing or sitting, you should hold the ground with your feet and toes and guide the qi to the soles of your feet with your mind. When the soles of your feet feel full of hot air, you can guide the air to your instep. Repeated practice like this can not only change the state of deficiency and cold in the upper body into cold and warm hands and feet, but also prevent and treat diseases such as hypertension, cerebral arteriosclerosis and stroke, and reduce cardiovascular and cerebrovascular diseases in winter. Rub your hands and feet hard after work and massage yourself by combing your hair.
Although the way of "keeping Tibet" in winter is not suitable for large-scale physical exercise, as the saying goes, "practice in the summer and practice in the winter." "Move in winter and get sick less; Lazy in winter, drink a bowl of medicine. " People, like animals, have the ability to adapt to their surroundings. The so-called cold adaptation refers to a series of physiological and biochemical reactions that occur under long-term cold stimulation, resulting in the ability to adapt to the cold environment. Eskimos, Norwegians and Oroqen in northern China are all typical examples of cold adaptation. Due to the constant stimulation of cold air, the hematopoietic function of human body is enhanced and antibodies are increased, thus greatly improving the resistance to diseases and helping to prevent diseases such as colds, tracheitis, anemia and pneumonia. According to the measurement, the difference between people who take part in winter exercise and those who don't take part in exercise is more than 10 times. Be sure to exercise step by step according to different people, and don't act rashly to avoid accidental sports injuries.