In life, many people equate the way of keeping in good health with the art of keeping in good health, but it is not. Traditional Chinese medicine calls the theory of health preservation "the way of health preservation" and the method of health preservation "the art of health preservation".
The way of keeping in good health basically sums up the theory of keeping in good health in medicine, diet, religion, folk customs, martial arts and other cultural aspects for thousands of years. Its content is nothing more than the following four points:
Let nature take its course:
It embodies the idea of "harmony between man and nature". It is emphasized that in the process of health preservation, we should not violate the laws of nature, but also pay attention to the unity and coordination between people and society. Just as Neijing said: "If you know astronomy above, geography below, and personnel in the middle, you can last forever".
Both form and spirit:
In the process of health preservation, we should not only pay attention to the maintenance of the body, but also pay attention to the adjustment of spirit and psychology. The so-called "both form and spirit", "both form and spirit" and "both form and spirit".
Combination of dynamic and static:
Modern medicine advocates that "life lies in exercise", and Chinese medicine also advocates that "exercise leads to yang", but it also advocates "taking peace from exercise" and "not acting rashly".
Give support according to the situation:
Health preservation is not limited to a method or a style. Health care activities should be carried out in various ways, including body, mind, movement, quietness, food and medicine. In addition, according to different people, different places and different times, different health preservation methods should be adopted, which are called "keeping according to the time" and "keeping according to syndrome differentiation".
"The art of keeping in good health" can only be implemented under the guidance of the way of keeping in good health. Its contents include the following seven aspects:
God put forward:
Including mental and psychological recuperation, hobby recuperation and moral quality recuperation. It involves traditional Chinese medicine culture, religious culture and folk culture.
Behavioral support:
Including clothing, food, shelter, transportation and sex life.
Invigorate qi:
Mainly aimed at the "internal cultivation" of medical fitness qigong. It involves Chinese medicine culture, religious culture and martial arts culture.
Morphological culture:
It mainly includes physical exercise and fitness activities. It combines medical culture and martial arts culture.
Feeding:
As one of the main contents of TCM health preservation, it has a wide range of applications and is suitable for many people. The main contents are the selection, preparation and application of health food, as well as diet methods and control. The contents include medicine, medicine, food, tea, wine and folk customs.
Drugs:
The main content is the selection and modulation of health-preserving drugs. Its preparations are mostly pure natural edible plant medicines; Its manufacturing method is also mostly rough adjustment; Its dosage forms are also mostly combined with food. Therefore, Chinese medicine often says "medicated diet".
Surgical support:
It is a non-food and non-drug health care method other than the above health care technology, that is, massage, acupuncture, bathing, ironing, magnetic attraction, vessel stimulation and other therapies are used for health care. Mainly related to medical culture.
In a word, the characteristic of keeping in good health is that it emphasizes "keeping for people" on the basis of keeping in good health methods and techniques, and does not insist on unity within the group. For example, A needs key physical maintenance; B need to focus on conditioning diet; And c needs to concentrate and so on. If we indiscriminately ask Party A, Party B and Party C to strengthen physical exercise or change a certain diet structure, or sit still and practice Qigong, we may not be able to meet everyone's health needs.
Next, talk about exercise.
1. Long-distance running: A long-distance running of about 3000 meters is very beneficial to the exercise of cardiopulmonary function and the improvement of leg muscle endurance. Ordinary exercisers also need a short adaptation time, and they can basically adapt after running for 4-5 times (time 1 week to 2 weeks). After that, you can exercise 3-4 times a week.
Essentials: At the beginning of exercise, you should first pay attention to your arm swing, especially the back swing.
Pay attention to your breathing rhythm, don't deliberately breathe hard, keep it even, and keep the running speed even.
Wear a watch to run, record your time, and try to make progress every time.
Accustomed to this distance, I don't want to lengthen it. The last 200-400 meters can be increased by sprinting.
2. Skipping rope: My favorite method is to exercise the coordination and endurance of the whole body.
1. 1 min× 5 groups, with no less than 80 times in each group. Jump with both feet (double flight is better), and the interval between groups is 60 seconds, no more than 60 seconds. If you give yourself more time, the effect will be worse.
Two, a jump rope 1000 times, 15 minutes. It's also jumping with both feet. After getting used to it, increasing the intensity appropriately will make you a physical superman.
Key points: keep breathing evenly. When skipping rope, the forefoot touches the ground, the upper arm tightens and the wrist shakes.
3. Climbing: If you feel a little old, climb, climb the mountain or climb the stairs, and complete the cumulative height of about 200 meters every day, which will make your legs and feet breathe easily and powerfully. Get used to it soon? Then put some burden on your back, and the appropriate increase is 5kg.
Essentials: You can take a break to calm your breath, but you should pay attention to your time and try to be faster than last time.
4. About losing weight: In fact, all physical training methods can be applied to losing weight. The difference is that you should pay more attention to controlling your diet when you lose weight. If you want to lose weight, don't eat sweets, biscuits, fried products (including potato chips) and barbecues. If you want to eat meat, eat some stew, and reduce the intake of water and soup during meals and one hour after meals (note that eating is important, although unpleasant). It is certain to eat more vegetables, but don't give up eating rice and steamed bread. Eat 60% to 70% full every meal, don't eat too fast, and don't sleep for 4 hours after meals. Lesbians suggest learning aerobics, but I don't quite understand that. Finally, remember never to faint from hunger, it is very, very dangerous behavior! ! ! ! !
Oh, yes, and the weight loss effect is better in summer.
Thank you for believing me. Let me introduce some strength and muscle training methods I have used bit by bit. Some friends want to gain weight. If you don't want to gain weight by eating and sleeping, you can refer to my things.
1. Strength test: Before you start to make an exercise plan, when you want to modify the training plan, you should first conduct a strength test to understand your body. First, choose the project to make an exercise plan, and then test it. The purpose of the test is to know your own limit, with 40%-60% of the limit as the strength of a single group and a certain number of groups as the total amount of exercise each time. Adhere to regular exercise, do strength tests every month, and adjust the plan.
2. Chest muscles: First of all, if you can do more than 50 standard push-ups at a time, I suggest you go to the gym to increase your muscles by practicing barbell bench presses and dumbbell birds. If your limit is below 50 times, then push-ups are still very effective for the time being.
Exercise: Your limit is a day ×40%-60%×5 groups, and the interval between groups is 120 seconds.
Tip: Strictly observing intervals is the guarantee of strength. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands on the ground and need to exercise every day.
3. deltoid: It's your shoulder. What you need is a dumbbell, or you can use a water-filled beverage bottle of 1.25-2.5 liters.
Practice: hold a dumbbell in one hand (beverage bottle? ), the arms should be stretched to the sides of the body as far as possible, not necessarily completely straight. The arm forms a 45-degree angle with the body. Lift the dumbbell up quickly, making an angle of about 45 degrees with the body direction, and then slowly put it back in place. It is best to fix the number of single movements at 10. Choose the limit of your weight around 20 as the exercise load, and do 8 groups at a time, with a two-day interval of 120 seconds.
Tip: It is also necessary to strictly observe the interval. The focus of the action is the fast action on the stage and the slow action under the stage. Don't be discouraged by the small importance of your own use. When I can push 90KG on the bench press, I can only practice dumbbells under 4KG.
4. Triceps: the lateral muscle of the upper arm.
Exercise: Take a dumbbell in each hand, reach behind your head, lift the dumbbell upwards, take 65,438+05 as a group, and choose the weight with a limit of about 25 as the exercise load. Do 4-5 groups at a time, and exercise every day at an interval of 180 seconds.
Tip: It is best to use it in combination with other exercise methods.
5. Biceps biceps brachii: the muscle on the inner side of the upper arm, which is full of beauty.
Exercise: Take a dumbbell in each hand, keep your arms close to your body, keep your upper arm still, and lift your forearm upward. Take 10 as a group, and choose a weight of about 20 as the exercise load. Exercise 6 groups every 90 seconds, and exercise every day.
Tip: when doing the action, the upper arm should be close to the sides of the body and the body should be upright. Don't shake, try to relax your wrist, and you can hold the dumbbell or not.
6. Abdominal muscles: Simply put, it is your stomach.
Exercise 1: Lie on your back, with your calves on a stool or cot, so that your thighs and calves are basically at a 90-degree angle, and quickly and repeatedly look up at your knees. Do 3-4 groups every day, each group does its own limit, and rest between groups 120 seconds.
Practice 2: Lie flat, quickly straighten your legs up and lift them perpendicular to your body, and then slowly put them down (10 second). Do 15 for each group, start with 3 groups a day, and then increase the number of groups after getting used to it, and it will be fine to reach 6 groups.
Tip: For the second exercise, it is best to grab something (not hair) at the back of your head. Abdominal muscles are not skeletal muscles and must be practiced every day.
A long time. I can't emphasize it.
If you want to exercise, you must stick to it! !
thank you