The four characteristics of traditional constitution (1) can not only preserve health, but also cure diseases.
Healthy, that is to say? Nip in the bud? . As the ancient medical scientist Sun Simiao said:? Those who are good at cultivating nature will treat the disease before it occurs, and their intention is also. ? The purpose is to strengthen physical fitness, improve disease prevention ability and keep healthy by recuperating the spirit and body, that is? Healthy? Meaning. Both human health and the occurrence of diseases depend on the success or failure of healthy qi. "Su Wen? Ancient naivety pointed out:? Cultivate righteousness inside, do not do evil; Pathogenic accumulation leads to qi failure. ? Through posture adjustment, breathing exercise and spiritual cultivation, traditional health exercises dredge meridians, activate qi and blood, coordinate viscera and balance yin and yang, so as to exercise true qi, cultivate vitality and cultivate healthy qi, and achieve the purposes of resisting external evils, eliminating diseases and strengthening the body.
From the perspective of traditional Chinese medicine, in addition to pathogenic factors, another pathogenic factor is seven emotions: joy, anger, worry, thinking, sadness, fear and shock. Under normal circumstances, most of these seven emotions belong to normal physiological activities, which are not enough to cause disease. However, if the long-term mental depression, depression or sudden severe mental trauma exceeds the range that can be adjusted by physiological activities, it will cause the dysfunction of yin and yang, qi and blood and viscera in the body and cause diseases. Therefore, traditional health care first emphasizes relaxing the body, balancing breathing and calming the brain, and makes this result directly act on the central nervous system and autonomic nervous system, thus buffering and improving the stimulation of bad emotions to the brain, reducing the stress response of the brain, maintaining the relative stability of the human physiological environment, and achieving the purpose of preventing and treating diseases. Calm and nothingness, qi from it, mental internal defense, never get sick?
The characteristics of traditional physical fitness (2) emphasize the holistic view and carry out internal sports.
Holism is the guiding ideology of Chinese medicine theory, which is also applicable to traditional sports health care methods. ? Heaven and earth are one? 、? Five zang-organs in one? 、? Heaven and man correspond? Other theories hold that the universe is a whole and the five internal organs of human body are also a whole. People live in the universe, corresponding to heaven and earth; In human life activities, human physiological changes are linked with the overall movement of nature. The movements and changes of nature often directly affect the human body, and the human body will inevitably produce physiological or pathological reactions under the influence of nature. Therefore, people must be good at mastering the changes of nature and learn from the sum of heaven and earth. Health care physicians in past dynasties emphasized their own cultivation of essence, qi and spirit at the same time? The law of yin and yang? 、? Adapt to the four seasons? 、? Have a good time? , warning people? Virtual evil thieves wind, avoid it sometimes? . Only in this way can we better exercise in nourishing the mind, regulating the breath and keeping fit, and achieve the purpose of strengthening the body and curing diseases and prolonging life.
The function of traditional health-care physical exercise is not to develop the function of a certain part of the body or treat a certain disease, but to regulate the central nervous system and enhance the body's resistance and adaptability through comprehensive exercise of regulating body, qi and heart, thus improving the whole body's function. As for the four major exercises of Qigong, relaxation, quietness, observing, resting, relaxing the body, calming the mind, staying in the abdomen and adjusting the breath are all methods of overall exercise. Through these exercises, people's sleep is improved, their appetite is increased, they are full of energy, and the healthy qi inside their bodies is gradually flourishing. On the basis of gradually enriching internal strength, many frail people get rid of pathological state, strengthen their physique and improve their health level. Some people treat a chronic disease, while others are relieved or cured, which is undoubtedly inseparable from the overall role of traditional healthy sports.
Traditional health-care physical exercise is a kind of self-physical and mental exercise, relying on self-exercise, mastering certain methods and essentials, and gradually achieving results, thus overcoming diseases and improving health. To achieve its effect, practitioners need to establish confidence, give full play to their subjective initiative, study hard and practice hard and persevere. However, practice must conform to objective laws, choose appropriate methods, understand the essentials of practice, from shallow to deep, from simple to complex, and can't rush for success. Because there is a traditional process of physical exercise, kung fu is gradually accumulated. Only when a certain temperature is reached can the body be adjusted and the expected effect be obtained.
The characteristics of traditional fitness (3) the method of both internal and external training, both physical and mental.
So-called? Inside? , refers to the heart, spirit, meaning, qi and other internal spiritual activities and the operation of breath; So-called? Outside? Refers to external physical activities such as hands, eyes, body and steps. Sitting, lying, standing and other quiet postures are generally used when practicing static kung fu, combined with the concentration of ideas and various breathing methods to exercise. Posture, breathing and mind are inseparable. They influence and promote each other. Exercise consists of three parts: physical exercise, breathing exercise and the use of ideas. The body movement table is now outside, but it is required to be achieved? Is there silence in the movement? That is, concentration, emotional stability, and according to the movement changes, with appropriate breathing methods, to achieve the unity of form, heart and qi. This training method can benefit the joints, strengthen the bones and muscles, strengthen the body, regulate the internal organs, dredge the meridians, regulate the spirit and make the body and mind develop in an all-round way.
The characteristics of traditional physical fitness (4) have wide adaptability.
Traditional health-care sports not only have high exercise value, rich content and various forms, but also have different action structures, technical requirements, style characteristics and exercise amount, and can be free from the restrictions of age, gender, physique, time, season, venue and equipment. Therefore, people can choose their own sports according to their own needs and conditions, which is very conducive to the popularization of traditional health sports. Through exercise, people improve their ability to prevent and treat diseases, strengthen their physique and improve their health.
Do five kinds of exercise for health, 1, stretch in the morning.
Stretching in the morning is because after a night's sleep, the human body is soft and relaxed, and the blood circulation is slow, so when I wake up, I always feel lazy and weak. At this time, if you stretch your limbs, stretch your waist and expand your abdomen, exert your muscles, and take a deep breath, you will have the functions of expelling the old, promoting qi and blood circulation, dredging meridians and joints, and invigorating your spirit, which can relieve fatigue, wake up, increase your strength, and move your limbs. Chinese medicine thinks? People lie in blood and return to liver? ,? When people move, the meridians bleed? After stretching, the blood circulation is accelerated, the muscles and joints of the whole body are active and the mind is clear. At the same time, it stimulates liver function, which is in line with the way of nourishing liver in spring.
Jogging is good for health.
This is a useful exercise. Jogging has a good effect on improving cardiopulmonary function, reducing blood lipid, improving body metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate brain activity, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation.
3. Return to nature and fly kites.
Flying kites can make people return to nature, bathe in spring breeze and sunshine, stretch their bones and muscles, breathe fresh air to their heart's content, go to the old and welcome the new, and exercise the whole body. When flying a kite, leaning forward and leaning back, sometimes running, sometimes hugging your feet, alternately relaxing, can achieve the purpose of dredging meridians, harmonizing qi and blood, strengthening the body, and has the effect of dispelling diseases and keeping in good health for nervous depression, insomnia, forgetfulness, muscle fatigue and so on. Furthermore, when flying a kite, staring at the blue sky with eyes and overlooking the flying action of the kite can adjust vision and eliminate eye muscle fatigue, thus achieving the purpose of preventing myopia and protecting vision.
4. Walk more in spring.
On the occasion of warm spring in bloom, walking is a health preserving method worth popularizing. After a busy day's work, walking in the streets can quickly eliminate fatigue. Due to the contraction of abdominal muscles, the breathing is even and even deepened, and the gastrointestinal digestive function is increased by using blood circulation. One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because the climate in spring is pleasant and everything grows, which is more conducive to health. Walk in an informal way, do what you can, and don't overwork yourself.
5. Travel more in spring.
Because in the cold winter, the body is covered with thick cotton-padded clothes for two or three months, the functions of the thermoregulatory center and internal organs also decline to varying degrees, and the muscles and ligaments are inactive for a long time, which makes them atrophy and contract weakly. It is very necessary to go out and enjoy the scenery, which not only exercises the body, but also cultivates the sentiment. Especially in the countryside in spring, the air is fresh, the leaves are flourishing, the grass is flourishing, a hundred flowers blossom and a hundred birds contend. Being in such a beautiful embrace of nature is simply intoxicating, so since ancient times, people like to go for a spring outing.
Because outdoors, in the air? Rich in vitamins, this kind? Vitamins are negative ions in the air. Although negative ions are invisible and intangible, they are everywhere? Wandering? It is very beneficial to the growth and development of bones and the prevention of rickets in children and osteoporosis in middle-aged and elderly people. Regular participation in outdoor sports can make people develop a reserved temperament, a steady and witty character and promote physical and mental health.
Benefits of physical exercise Benefits 1: Exercise helps you control your weight.
Exercise can prevent obesity or help to lose weight. When you exercise, you burn calories. The greater the intensity of exercise, the more heat is burned. You don't need to spend a lot of time exercising every day to lose weight. If you can't exercise strictly, why not work hard on small things? Instead of taking the elevator, climb the stairs up and down or do more housework every day.
Benefit 2: Exercise helps you fight diseases and keep healthy.
Worried about a heart attack? Want to prevent hypertension? No matter how heavy you are now, can taking part in sports increase high density lipoprotein (HDL) or not? Okay？ The content of cholesterol reduces the triglycerides that are harmful to the body. Physical exercise will make your blood flow smoothly and reduce your risk of cardiovascular disease. Regular exercise can actually prevent and control a series of health problems, such as stroke, metabolic syndrome, type II diabetes, depression, certain tumors, arthritis and falls.
Benefit 3: Exercise brings you a good mood.
Want to cheer up? Or do you want to vent under pressure? A 30-minute exercise or walk in the gym can help you. Physical exercise will stimulate the brain to release chemicals, making you feel happy and relaxed. Long-term exercise makes you more fit, more satisfied with your appearance, and then enhances your self-confidence and self-esteem.
Benefit 4: Exercise makes you energetic.
Shopping at the grocery store or doing a little housework makes you breathless? Daily exercise will increase your muscle strength and make you have stronger endurance. Exercise and physical exercise help the body to deliver oxygen and nutrients to various tissues and make the cardiovascular system work more effectively. With the improvement of cardiopulmonary efficiency, I have more energy to do daily housework.
Benefit 5: Exercise improves sleep.
Can't sleep? Still sleepy? Take part in regular exercise, and you will sleep faster and heavier. But don't exercise before going to bed, or you will be too excited to sleep.
Benefit 6: Exercise helps you rekindle the fire of sex.
Are you too tired or deformed to have a close relationship with your skin? Physical exercise makes you more beautiful and energetic, which has a positive impact on your sex life. The positive impact of physical exercise on sexual life is far more than that. Can awaken a woman's desire. In addition, men who exercise regularly are less likely to have erectile dysfunction than men who exercise less.
Benefit 7: Exercise brings you happiness.
Exercise allows you to spend time, relax, enjoy outdoor activities or participate in projects that can make you happy. Exercise and sports can also connect you with your family and friends through happy social activities. So, sign up for a dance class, go hiking or join a football team, find a sport you like and exercise as much as you like! If you are bored, change to a new sport.
Benefit 8: Relieve your worries and refresh yourself.
The best antidote to anxiety is exercise. When you are worried, use more muscles and less brains, and the result will surprise you. No one can do strenuous exercise in the gym or climb mountains, and still be upset about what just happened. No matter who you are, exercise can lift your spirits. The healthier a person is (including mental health), the stronger his ability to resist diseases and work and family pressures.
Benefit 9: lose weight, strengthen the body and improve insulin resistance.
Obesity is often accompanied by hypertension, type 2 diabetes and dyslipidemia, which are all risk factors of cardiovascular diseases, and are called insulin resistance syndrome or syndrome X. An American study confirmed that the consumption of body energy is inversely proportional to the occurrence of type 2 diabetes. Walking at an agile and lively pace for 65,438+0 hours every day can reduce the incidence of type 2 diabetes by half, and those who use aerobic exercise and aerobic exercise have the lowest risk.
Benefits: 10, promoting myocardial perfusion and reducing the risk of male stroke.
67 patients with risk factors of myocardial infarction, angina pectoris, heart surgery and coronary heart disease were treated with group exercise therapy at Kyoto University in Japan. Exercise prescription depends on the individual state of the patient. Sports include jogging, walking, stretching, table tennis, mini tennis, outing and skiing, with aerobic exercise as the main activity. After an average of 70 months of follow-up, it was confirmed by scientific determination that 54.8% patients' myocardial perfusion was improved and their depression tendency was obviously reduced. A new study by Lee of Harvard University in the United States also shows that inactivity is as important a stroke risk factor as smoking or hypertension, and moderate exercise can almost halve the risk of stroke in men.
Welfare: 1 1. Enhance bone load and slow down osteoporosis.
At the 3rd International Symposium on Osteoporosis from 65438 to 0999, Frost, an American orthopedic professor, introduced a new concept of osteoporosis-muscle mass (muscle volume and strength) controlled by nervous system is an important factor to determine bone strength (including bone mass and bone structure). Another study in Australia found that the weaker the quadriceps femoris, the more bone loss. It can be seen that exercise can not only maintain muscle strength, but also slow down decalcification and osteoporosis of bones.
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