Nowadays, people pay more attention to their health. Many people hope to adjust their physical condition through diet and exercise, and people with weak constitution should pay more attention to conditioning. Let's take a look at the daily health and exercise methods.
Daily health care and exercise methods for people with weak constitution 1 Daily exercise focuses on relaxing muscles and tendons, activating blood circulation and removing blood stasis. Don't sweat too much, stop sweating a little. The daily exercise time is about half an hour to one and a half hours, depending on your physical strength. You feel very tired after exercise failure (you can do it for one hour at a time, two or three times, 20 minutes at a time, or one hour together).
Methods/steps
The rule of exercise is to exercise as comfortably as possible, and don't make yourself tired anyway.
Outdoor sports, brisk walking and jogging are recommended. If it is morning exercise, it is best to start after the sun rises. Walking slowly for more than an hour, brisk walking and jogging for about an hour and a half, and other indoor sports, such as tiptoeing, hitting the back, rubbing the back, turning the back, stretching the back of your legs, leaning forward and leaning back, rocking the sea, etc.
In addition to exercise, there are some small moves, such as swallowing saliva, rubbing the abdomen, massaging the navel, Yongquan point on the sole of the foot, grinding your teeth when urinating, contracting gluteal muscles and perineum (it is not recommended to practice levator ani). People with kidney deficiency should move their waist and lower limbs more, not violently, but slowly and open their joints.
Don't do strength exercise when you are still weak. Bodybuilding is not the same as keeping in good health. Muscle training is not conducive to keeping healthy. Only muscular people from all over the world can understand that it is unnatural to look at China's kung fu masters, such as modern sages, Wang Xiangzhai, Wan Laisheng, Wang Ziping and Gentleman, who are weak as scholars.
Therefore, we must understand that exercise is mainly the coordination of the whole body, not the strengthening of a certain part of the muscles.
In addition, when sitting, you must sit up straight, and your posture should not be crooked. Long-term scoliosis will cause back problems in later years. Pay attention to the correct posture when walking, and don't develop bad habits. If you have the conditions, you can practice a boxing health stake and Taijiquan's inner-family kung fu. )
Daily health care and exercise methods for the physically weak II. The main ways of daily health care are sleep, diet and exercise. Just talk about some common simple sleep methods. You can sleep from 9: 00 to 10: 00 in the evening and get up at any time in the morning, but generally eight hours is enough (it is recommended to get up early in the ninth five-year plan and do something useful, such as reading and exercising). If possible, you can take a nap for half an hour at noon, but you can close your eyes and sit still for a while.
During the day, the diet should be light, with more vegetables and less meat, and cooking should be soft and rotten. When chewing slowly, (the standard is 10 to 30 times per bite), 70% to 80% per meal is enough. I suggest you eat in the morning and don't do things on an empty stomach. Millet porridge is best for breakfast. You can put red dates, peanuts, dried lotus seeds and dried yam in it according to your physique.
Fruits and vegetables should be eaten in season, that is, normal and mature, the cheapest, not fresh. People with kidney deficiency should eat more black food, such as black beans, black sesame seeds, etc., but also in moderation, not in excess.
Daily exercise focuses on stretching muscles and activating qi and blood. Don't sweat too much, stop sweating a little. The daily exercise time is about half an hour to one and a half hours. The length of time depends on a person's physical strength. If you don't feel tired after exercise (you can exercise for an hour, two or three times, 20 minutes each time, or an hour together), then the principle of exercise is how to exercise comfortably. Anyway, don't make yourself tired.
Walk slowly for more than an hour at a time, and jog quickly for about half an hour at a time. There are also indoor sports, such as tiptoeing, beating the back, rubbing the back, turning the waist, stretching the back of both legs, leaning forward and leaning back, rocking the sea and so on. In addition to exercise, there are some small moves, such as swallowing saliva, rubbing the abdomen, massaging the navel, pressing the teeth when urinating, and contracting the gluteal muscles and perineum (no
In addition, don't do strength exercise when you are still weak. Bodybuilding is not the same as keeping in good health. Exercising muscles is not good for your health. If you look at muscular people in various countries, you will know that those who enjoy life are unnatural. Look at China's kung fu masters, such as modern sages, those with images, such as Wang Xiangzhai, Wan Laisheng, Wang Ziping and gentlemen. They are weak as scholars, so they exercise.
In addition, when sitting, you must sit up straight, and your posture should not be crooked. Long-term scoliosis will cause back problems in later years. You should also pay attention to the correct posture when walking, and you should not form bad habits (if possible, you can practice a boxing health stake and Taijiquan's family kungfu). Fast walking and jogging (these two things are not understood by everyone). Toe tip (two toes grab the ground and the center of gravity drops).
When you wash your face and brush your teeth, you can also keep your heels off the ground. If you are in good health, you can try skipping rope if you don't have sagging internal organs. Try 50 times at first, and gradually increase the number of times, 200 to 300 times a day. At most, it is not advisable to beat your back after a meal. Make a fist with both hands and beat the position of the waist and back alternately. It is not advisable to rub your back with your hands after a meal. Don't push too hard, there is no limit to the number of times.
Everyone should know that waist turning is a waist twisting exercise in broadcast gymnastics. It is not appropriate to stretch your legs and back after a meal. This is the name in yoga. It is not advisable to sit at 1 after meals, with your legs straight. Inhale, raise your arms and extend your spine upward. Exhale, bend your upper body forward, grab your feet with both hands, stick your body on your legs, and touch your forehead with your knees. Keep breathing for 8 times, and exhale close to your legs each time; 2. Inhale, straighten your arms, lift your body, exhale, and put down your hands. Say it again.
Just sit on the bed or on the ground, stretch your legs forward, keep your upper body straight, raise your hands, bend forward slowly, grab your feet with your hands, and keep your chest close to your legs and knees. At first, you couldn't do it. Take your time, don't strain your muscles.
Besides, as Mr. Chen Yingning of China said, it is done twice a day. One is when you sleep at night and don't lie down; One is in the morning, when I have slept enough and haven't got up; First, sit on the bed, with your legs straight forward without bending, your toes facing the sky, above your waist, your body straight, and your palms on your knees to prepare for your posture. Then you can do three actions:
(1) Make a fist with both hands, retract both fists, cling to the left and right ribs, and extend the elbow tip backwards as far as possible.
(2) Then separate the two fists, palms facing the sky, and hold them straight up from the ears, just like lifting weights. Keep your arms straight, don't bend, put your arms over your head, and look up at your arms.
(3) Bow your head and bend down again, at the same time, change the posture of arms straight up to straight down and forward, make your fingers touch your toes, and then return to the original state of sitting with your hands on your knees. This way (yes) the first exercise is over, and the second exercise is still the original method. Do it ten times at first, and then do it 70 times a day after it is cooked. If you are weak, do it at least 30 times at a time. If you ask how fast each action is? It is better to do it slowly than quickly. You can only do it five times a minute at most and thirty times in six minutes.
Daily health care and exercise methods for people with weak constitution 3 How should people with weak constitution exercise?
1, Choice of exercise mode: In daily life, some people with weak physique can choose some more suitable exercise modes, because in many cases, if they choose the incorrect exercise mode, they will still give up. The effect of exercise is still not obvious at this time.
Therefore, if some people are physically weak in daily life, they can consult some sports veterans and choose the exercise mode that suits them, so as to exercise better.
2. Eat the right ingredients: In normal life, some people with weak physique also need to eat some nourishing and nourishing ingredients after each fitness exercise to make their bodies better, and eat more milk, chicken or some ingredients with high protein content in normal life.
After eating this way, it can also help your body to change, and eating some nutritious ingredients after exercise in daily life can also replenish the energy lost by your body in time and help your body recover well.
3. The more suitable and simple exercise method that can be recommended in daily life is to keep running every day, because every running is also a good exercise for your leg muscles, which is very helpful for your leg lines, and you can plan a suitable running plan when running in daily life, and keep running for about half an hour every day, slowly and step by step.
In daily life, some people with weak constitution also have their own exercise methods, not only in daily life, but also through diet. Only in this way can their bodies become better, so some people with weak constitution need to pay attention to the way of combining work and rest when improving their physical fitness in daily life.