Crawling to prevent lumbar muscle strain to treat coronary heart disease, exercise back muscles generally lie on a hard bed first, hold the bed with both hands, straighten both knee joints, gradually extend the lower limbs backwards and upwards, and then return to the original position. Let's analyze the knowledge of crawling to prevent lumbar muscle strain and treat coronary heart disease.

Crawling to prevent lumbar muscle strain and treat coronary heart disease 1 crawling

When crawling, you need to land on all fours to imitate the crawling posture of animals. The crawling speed gradually increases from slow to fast.

Crawl every day 1 time, every time 10 ~ 15 minutes, once in the morning and once in the evening. Crawling exercise can correct spinal skew, prevent and treat diseases such as lumbar muscle strain, sciatica, varicose veins of lower limbs, muscle atrophy of upper arms, dyspepsia and so on. Patients with hypertension, coronary heart disease and cerebral arteriosclerosis are not suitable for crawling exercise.

Dorsal muscle movement

Back muscle exercise is to exercise back muscles.

Exercise back muscles, generally lying prone on a hard bed, holding the bed with both hands, straightening your knees, gradually stretching your lower limbs backwards and upwards, and then returning to your original position. Chest out again, head up, arms back. These two movements are carried out alternately, and the amplitude and times of backward extension gradually increase. Practice 1 ~ 2 times a day and stick to it for a long time. Back muscle exercise can prevent and treat lumbar muscle strain, lumbago and leg pain, sciatica and disc herniation.

Anal contraction movement

Refers to the movement of muscle contraction around anus.

The method of anal contraction movement is "relax the whole body, clamp the buttocks and thighs hard, cooperate with gas collection, lick the upper jaw with your tongue, lift the anus upward, hold your breath a little, then breathe slowly and relax the whole body." You can stand, squat, lie down, drive or work. You can do it several times a day for 2 ~ 3 minutes each time, and the effect is better after defecation.

Common sense of TCM health care: pinch Gu Dao 100 every day to cure diseases and prolong life.

Gu Dao, commonly known as anus. Pinch, that is, close (lift) shrink. In layman's terms, it is the action of shrinking anus. Sun Simiao, a medical scientist in the Tang Dynasty, highly praised this method. In his book "Pillow China", he advised the world: "You should always pinch the valley road." It is believed that the muscles around the anus should be in intermittent exercise to keep healthy, especially for the prevention and treatment of hemorrhoids.

Modern medicine also believes that the anus, including the large intestine and the surrounding levator ani and anal sphincter, should contract (lift) 100 times at least intermittently every day for about 1-2 minutes each time. For example, after defecation, it is necessary to do anal lifting exercise in time and extend the anal lifting time to 2-3 minutes. This is not only beneficial to the rapid recovery of defecation control function of external anal sphincter, but also can prevent diseases such as fecal incontinence caused by damage of external sphincter.

According to the research, Gu Dao is massaged 100 times a day, and its biggest function is to promote the blood circulation around the anus and prevent and treat venous congestion, internal hemorrhoids, external hemorrhoids, anal fissure, proctoptosis, anal eczema, constipation, chronic enteritis and so on. At the same time, it has a significant effect on the treatment and prevention of chronic diseases such as coronary heart disease, hypertension, varicose veins of lower limbs, perianal inflammation and perianal skin injury. The ancients summarized Gu Dao's specific practice as "sucking, licking, pinching and castrating". It is shocking to see the little knowledge popularized by the above websites.

What are the benefits of crawling to prevent lumbar muscle strain and treat coronary heart disease?

Treating cervical spondylosis, helping digestion and promoting sleep ... are these really related to crawling?

Meng Qinggui introduced that walking upright is a necessary posture after human evolution, but it is not the only state. When standing upright, the spine bears more than 60% of the body weight; This part is the weak link of the body, which is easy to cause diseases of the spine, brain and heart. Many physiologists believe that coronary heart disease, hypertension, spinal diseases, arthritis, visceral ptosis and other diseases are related to upright walking.

Crawling is a primitive instinctive way of human movement, because crawling is the first thing that human beings learn in infancy.

What benefits can crawling fitness bring to people? In the classics of traditional Chinese medicine, ancient famous doctors have a deep understanding of the role of crawling, and Hua Tuo's "Five Birds Play" has the action of imitating animals crawling.

According to the meridian theory of traditional Chinese medicine, crawling can make qi permeate the whole body and let qi flow in various organs and acupoints, thus achieving the effect of fitness. In our traditional martial arts theory, there are actions that imitate animals crawling.

▲ Tigers in the Five-Animal Show

In modern medicine, it is mainly because this movement is a coordinated movement of the whole body, which can exercise some muscles that are rarely used at ordinary times and strengthen the muscles, ligaments, bones and other tissues of the whole body.

Methods and key points of crawling

At present, crawling is mainly divided into two postures: kneeling crawling (or crawling with both hands and feet) and crawling with both hands and feet.

To crawl (hands and knees) on one's knees.

Kneeling and crawling is a method of landing with both hands and knees and crawling alternately with both hands and knees. It is characterized by looking up, five fingers off the ground, two arms shoulder width, and knees landing shoulder width.

Shouzupa

Hand-foot climbing is a method in which hands and feet touch the ground and crawl alternately. It is characterized by head raised, five fingers touching the ground separately, two arms shoulder-width apart, feet touching the ground about one and a half shoulders apart, feet touching the ground with sole of foot, and knees slightly bent.

Meng Qinggui prefers the latter method, because climbing with hands and feet is more exercise.

Crawling movement has "four essentials"

First, the website must be secure.

The crawling place should be chosen in a spacious and safe place, not in a busy and crowded place. On the one hand, exercise is safe and does not affect traffic.

Second, clothes should be loose.

Wear loose sportswear when exercising, not too tight; At the same time, ventilation and sweat permeability should be fully considered.

Third, we should be fully prepared.

Make full warm-up preparations before crawling, and don't suddenly exercise;

At the same time, it should be noted that not everyone is suitable for crawling. For example, people with scapulohumeral periarthritis, muscle strain, cervical disc herniation or eye diseases are not suitable for crawling fitness.

Patients with hypertension should also pay attention to getting up slowly after climbing to avoid dizziness caused by insufficient blood supply to the brain.

Fourth, we should exercise moderately.

Although crawling has many advantages, exercise should be moderate, not excessive, so as not to have the opposite effect.

Crawl for 5 minutes at a time, rest for 2~3 minutes, and then repeat. For three consecutive times, 1 group, * * * do 3~4 groups for about 60 minutes.

Crawling has "four advantages"

First, it is conducive to the access of qi.

Crawling fitness is a kind of whole-body exercise, which is very consistent with the overall concept of Chinese medicine. Chinese medicine says it runs through the whole body. When crawling, qi can reach all parts of the body through movement, especially the limbs. Chinese medicine believes that "the general principle is painless, and pain is unreasonable." Therefore, crawling has a certain effect on some diseases such as lumbar vertebrae, lumbar muscle strain and various neck, shoulder and spine diseases.

Second, it is conducive to the smooth flow of blood.

When the human body is upright, to promote the circulation of qi and blood, it is necessary to overcome the influence of blood gravity, and the heart burden will be heavy; Moreover, when people exercise upright, their lower limbs are mainly active, and their qi and blood will drop more, and their heart and upper organs will decrease. Compared with this, when crawling, the position of the heart and its above parts is reduced, which is beneficial to the blood circulation of the whole body and has positive significance for the prevention and treatment of heart disease.

Three benefits are good for brain health.

When people crawl, their heads often droop and their blood volume increases accordingly, so it is very beneficial to brain health.

Four benefits of keeping fit.

Crawling also has many benefits to other systems of the whole body: crawling can make the body stronger, because it is a coordinated activity of the whole body, and all the muscles, ligaments, bones and even meridians of the whole body should join in the exercise; Crawling can also make bones harder, reduce osteoporosis and make joints softer.

Really unexpected! It turns out that crawling is also a very beneficial way of exercise, and it is easy to learn. Hurry up and learn to do it ~