? ? Simple exercise regimen? 1, squatting on the wall: squatting on the wall has the function of relaxing the waist and regulating qi. Long-term exercise helps to relax the waist and joints of the whole body, dredge the meridians and qi and blood of the whole body, and correct the disordered qi and blood in the body. It is a good way to regulate qi and blood. As long as you keep exercising and squat several times a day, you will definitely achieve the goal of getting rid of illness and strengthening your body. Posture requires facing the wall, feet together, whole body upright, hands drooping naturally, whole body relaxed, inner joy (the distance between two toes and the wall can be determined according to my specific situation, and gradually inclined to the wall root), when squatting, the body exerts its strength, shoulders are buckled forward, the chest contains the chest, the head cannot lean back, and the waist protrudes backward. Beginners should squat down and get up slowly. After straightening up, put your hands on your hips and press your thumb on your back. Then squat again according to the posture requirements, and gradually reach 30 consecutive squats, preferably twice a day. According to the above posture, you can squat anywhere and squat many times.

? ? 2. Walking and running:

In ancient times, many people were in favor of walking, relaxing limbs, and walking slowly for hundreds of steps after meals, which would lead to gas loss and food loss, which would grind the stomach and easily rot. Taking a walk in leisure can nourish the heart, and taking a walk before going to bed can help you sleep.

Modern people admire running, which is a normal physiological stimulus to human body and a better way to prevent and treat diseases. As for how fast is the most suitable speed for running and how to control the speed, the researchers believe that running to improve physical function should be carried out according to the situation. After running for 3~4 minutes, the pulse rate should not be lower than half that of running.

Walking and running are the simplest forms of exercise, but whether walking or running, it is important to stick to it in moderation, so as to achieve the effect of health care.

4. Breathe:

Breathing is complicated, which requires the combination of breathing, pause, tongue movement and meditation. There are three commonly used breathing methods.

(1) gently close your mouth, breathe through your nose, inhale first, and at the same time lead your breath to your lower abdomen, pause after inhaling, and then exhale slowly, that is, take a breath and stop breathing. The coordination of silent sentences begins with three words, and then gradually increases, but it is advisable to have no more than nine words at most. The meaning of words should be quiet, beautiful and healthy, such as "quiet by yourself", "quiet all over", "sitting quietly by yourself", "moving internal organs and calming the brain", "persisting in practicing functional health" and so on.

Meditation should be closely combined with breathing and tongue movement. Take the word "quiet by yourself" as an example. Meditate on yourself when inhaling, on yourself when pausing, on silence when exhaling, and so on. The movement of the tongue refers to the rise and fall of the tongue. When the tongue moves with inhalation, it touches the palate, and when it stops, it falls when it exhales. ② Breathe through the nose, or use the nose and mouth together. Inhale first, without stopping, and then exhale slowly. After breathing, pause, that is, inhale pause. The meditation sentence is the same as the first breathing method, and its cooperation is to meditate the first word when inhaling, the second word when exhaling, and the rest words when pausing. The coordination of tongue movement is that the tongue touches the upper jaw when inhaling, falls when exhaling, and does not move when pausing.