1, Six Male Health Care Movements
First of all, massage
Before getting up in the morning, lie on your back in bed, put the palm of your left hand on the left side of your navel, take the navel as the center, do circular massage on the lower left and upper right for 60 times, and then massage with your right hand in the opposite direction for 60 times.
Once a day to increase gastrointestinal peristalsis, help digestion, defecation, digestion and accumulation. Then massage the soles of your feet and walk barefoot (wearing socks in cold weather) on the cobblestone road in the community for 15 minutes each time. Because the soles of the feet gather the three meridians of Yin San Yang, massage can promote the patency of the whole body's meridians and improve the disease resistance.
Second, jogging and qigong.
Move your hands and feet before running, swing your hands, leg press, and turn your back. The distance you run can be determined according to your own and objective conditions, or you can run with your legs held high outdoors or on the street.
You can practice aerobic breathing qigong by walking to relax your body and taking a deep breath: straighten your legs shoulder-height, close your eyes, relax your whole body, inhale and abdomen, hold your breath 10 second, and then slowly exhale the gas in your body for 20 ~ 30 minutes.
Third, jump rope and do exercises.
Skipping rope can promote blood circulation, provide more oxygen and nutrients to the brain, dredge meridians, strengthen the brain and warm the dirty, and improve thinking and imagination. Skipping rope lasts 15 minutes, while doing exercises is to calm the mood and let the whole body muscles get exercise, so 15 minutes is also appropriate.
Four. Line _
After 3 pm every day, I will travel for about 3 kilometers every day for 30 minutes. After exercise, my heart rate is about 120 times per minute, and I will stick to it every day without interruption. _ line is helpful to the regression of atherosclerotic plaque and can prevent cardiovascular diseases such as hypertension and diabetes.
Five, practice boxing
After the daily trip, take a short break and practice Tai Ji Chuan 24, 42 and 48, Taiji sword and Wudang sword for about 40 minutes. Practicing boxing and sword can increase high density lipoprotein, reduce low density lipoprotein, reduce triglyceride and cholesterol, prevent arteriosclerosis, control blood pressure and reduce the occurrence of cardiovascular and cerebrovascular diseases.
Six, anus
Stand with your lower limbs slightly bent, feet shoulder-width apart, palms on your thighs, lift like a stool, and then relax. This is the action of closing the anus.
Doing it once a day for 5 minutes each time can enhance the function of anal sphincter, accelerate venous return, enhance the function of anus to resist diseases, promote the healing of anorectal lesions, and play a role in treating diseases without treating them.
The above are some men's aerobics recommended by Bian Xiao. Male compatriots must exercise moderately, and don't let laziness be the biggest harm to your body. What are the advantages of skipping rope mentioned above?
2. What are the benefits of skipping rope?
(1) Enhance immunity
Skipping rope can increase human immunity, make the body less sensitive to the external environment, less prone to illness and colds, and the body will recover faster.
(2) Compressing muscle groups
Skipping rope is first of all a sport, which can improve the whole body and further stretch the muscles.
(3) Cultivate the coordination ability of hand and brain.
Jumping requires us to shake our hands, and at the same time, we should be careful not to step on the rope. This is one of the good ways to cultivate the coordination between hands and brains.
(4) stovepipe slimming
The effect of skipping rope and stovepipe slimming is remarkable, because in the process of skipping rope, we always need to bounce up and down with our legs, which can naturally play a role in slimming the lower body.
(5) increase cardiopulmonary function
Skipping rope still has a certain effect on the exercise of cardiopulmonary endurance. Skipping rope requires concentration, full strength, easy sweating and shortness of breath, all of which are prerequisites for increasing cardiopulmonary capacity.
Summary: Through the above small series, I introduce several common sports about men's health care, and you can try them when you have time. It must be remembered that exercise is the best helper of the body. Never let health say goodbye to you for some reason!
3. Middle-aged men should pay attention to health care.
1. Keep a regular life. Once people are busy turning green, they tend to ignore the head and tail, and their schedules are completely chaotic. However, busyness cannot be an excuse for irregular life. We drag our tired bodies to work, which not only reduces work efficiency, but also seriously harms our health. "Illness comes like a mountain, and illness goes like reeling." Once we get sick, our living conditions will be even more embarrassing. Therefore, in the busy work, it is a scientific and desirable way to arrange the schedule reasonably, be busy and orderly, use your head to set priorities, make rational use of time and improve work efficiency.
2. Maintain a healthy diet. Middle-aged men have to socialize and drink in order to work. According to medical investigation, most people who drink regularly will suffer from fatty liver. If they continue to drink heavily after illness, they will miss the best treatment period of fatty liver and eventually become cirrhosis, with little chance of cure. Therefore, middle-aged men should pay more attention to the health and nutrition of diet. Besides drinking less, we should also control our food intake. Eat more high-fiber foods such as spinach and fruit, and eat animal protein in moderation, and reduce the consumption of fried, pickled and smoked foods and animal offal, canned food and sausages. If you eat these foods regularly, it is easy to get cancer and lead to arteriosclerosis.
3. Keep a happy mood. It is difficult for middle-aged men to face the pressure in work and life. If this kind of pressure appears in our life for a long time, we will have anxiety. Proper anxiety can promote us to improve our lives and work hard. However, with the increasing pressure, we will feel more and more anxious. In a state of anxiety for a long time, our mental state will be sluggish, our temper will be anxious, and even mental illness will occur. Therefore, we should take some measures to relieve stress and keep a happy mood, such as talking, exercising and singing.