[Preparation posture]: When standing, your feet are shoulder-width, your arms droop naturally, your palms are lightly attached to both sides of your legs, and your eyes look straight ahead.

[Action]: Take a step to the left with your left leg, at the same time, hold your arms in a hug shape, raise your hands over your shoulders, and look straight ahead; Kneel and squat with your legs about 130 degrees, keep steady and keep your upper body straight; Press your hands at the same height as your navel, and keep a half squat posture 15 seconds.

[Function]: It can exercise the muscles of lower limbs and back and relieve muscle tension.

2, the use of fitness equipment-tai chi pusher:

[Action]: Facing the equipment, the feet are shoulder-width apart, and the knees are slightly bent to form a standing posture. Open your hands, put them on the same side of the two turntables respectively, and turn the turntables. During exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should lunge; When pushing to the left, the center of gravity moves to the left and the lunge of the left leg repeats.

[Function]: It can exercise upper limb muscles, relieve arm muscle tension caused by writing, promote gastrointestinal peristalsis and promote digestion.

Step 3 walk barefoot

[Action]: Choose a tree-lined path paved with clean and smooth pebbles and walk barefoot on the pebbles. It is advisable to master the time in 30 minutes.

【 Function 】: By increasing the contact opportunities of nerve endings of plantar fascia, ligaments, acupoints and uneven roads, the sensitive areas of plantar can be continuously stimulated, which can adjust the functions of various parts of the body and play an auxiliary role in treating some diseases.

4, variable speed movement

The walking speed is 25 ~ 30m/min, the walking speed is 70 ~ 90m/min, which is equivalent to about 5km per hour, and the jogging speed is 6 ~ 7km per hour. It is generally better to walk at a constant speed, but it can also change speed according to the terrain and ground structure.

【 Function 】: As an aerobic exercise, it can improve cardiopulmonary function and relax muscles.

Extended data:

After-meal health care refers to the method of after-meal health care summarized by ancient Chinese people, including three things: behavior, listening to music to help digestion after meals, not worrying after meals, and not doing it after meals.

Health preserving behaviors after meals include gargling first, rubbing abdomen after meals, walking slowly after meals, listening to music after meals, time concept, sleeping before meals, drinking soup before meals, eating fruits before meals, walking quickly before meals and brushing teeth before meals. Listening to music after meals can help digestion, including listening to music after meals, rubbing your stomach after meals, going slow after meals, gargling after meals, eating a banana after barbecue, eating too greasy, drinking a cup of celery juice, and drinking yogurt or hot and sour juice after eating hot pot.

After dinner, I didn't rush to drink tea, take a bath, sleep, walk, drive, eat fruit and untie my belt. Three things you can't do after a meal are not to eat fruit, drink tea and smoke immediately.

References:

Baidu Encyclopedia: Healthy after a meal