Uncle Wang said that this is a way of keeping in good health and has many benefits to the body. Not only strengthen the muscles and bones, but also prolong life! Speaking of this, I don't forget to say proudly: I feel young again.
Speaking of sports, there are many kinds of sports. Most people will choose to play Tai Chi, jogging and basketball. Walking on tiptoe is actually not common. However, this is a very effective way to exercise. So, is the effect of tiptoe really "magical" as Uncle Wang said? Let Dr. Song show you the secret.
In fact, there are many acupoints on the soles of our feet, which are closely connected with the tissues and organs in our body. The main acupoints on the soles of the feet are the plantar reflex areas of various organs of the body. This is why the sole of the foot is small, but it is known as the "second heart" of the human body.
The meridians flowing through our feet include the bladder meridian of foot-Taiyang, the Yang-Qiao pulse of odd meridian and eight pulse, the Yin-Qiao pulse of foot-Shaoyin and the kidney meridian. Therefore, if you can do tiptoe exercise properly, you can stimulate the acupoints of your feet and promote the blood circulation of these meridians, thus achieving the effect of health preservation.
Speaking of tiptoe, many people may think of ballet practitioners, who stand on tiptoe to practice difficult movements almost every day. At this time, some people may ask: if you dance on tiptoe every day like them, will it bring more benefits to your health?
Of course, for people who dance ballet all the year round, standing on tiptoe for a long time will deform their bones, and the degree of this kind of training is beyond our general ability. We are not going to try. But let's try to stand on tiptoe 15 minutes every day. For the body, there are still many benefits. Stick to it and your body will change obviously. Let's get to know each other.
? Exercise leg muscles and enhance muscle strength and endurance of lower limbs.
As the saying goes, old legs get old first. Indeed, most people's aging begins with the muscles and bones of the legs. Older people are more or less accompanied by inflexible legs and feet, and gradually lose the ability to walk, run and jump when they are young. And tiptoeing is very good exercise for them.
Long-term appropriate tiptoe makes the leg muscles in a tight state, which is helpful to exercise and strengthen the calf muscles. In this way, we can restore the function of leg movement. In addition, tiptoe is also good for bones, which can not only strengthen bones, but also help shape legs and make them more beautiful.
? lose weight
Some women always feel that they are on the verge of obesity, so they try to lose weight. Almost all diet meals and drugs have been tried, but they have no effect. Even if it works, it will rebound soon. In fact, what Dr. Song wants to tell women who want to lose weight is that instead of trying to seek "deviant", it is better to "stand on tiptoe" in a down-to-earth manner.
Long-term tiptoe exercise can quickly thin legs. For many women, this may be rare. At first, it may not hold up. Even if I walk on tiptoe for a few minutes, my legs will feel sore. Some people may give up at this time.
In fact, this is the performance of exercising legs. In this process, the fat in the legs can be well decomposed. After a period of persistence, you will find that not only the muscle strength of the leg becomes stronger, but also the calf becomes thinner obviously. However, it is not recommended to stand on tiptoe for a long time, which may make the calf stronger. Just keep 15 minutes every day.
? Prevention of hemorrhoids
The vast majority of hemorrhoids are related to the accumulation of internal hemorrhoids veins. Sitting or standing for a long time, due to the influence of gravity, blood will accumulate in the internal vein of hemorrhoids, thus inducing hemorrhoids.
When you stand on tiptoe, you will generally lift your anus involuntarily, so that the anal muscles are in a state of contraction. At this time, the blood accumulated in the rectal vein will flow back to the inferior cavity under the action of pressure, which can improve the problem of hemorrhoids congestion and alleviate the pain caused by hemorrhoids.
For friends who have never had hemorrhoids, frequent tiptoe movements can play a very good preventive role. After all, nobody wants hemorrhoids. I don't want to try the pain caused by hemorrhoids.
? Improve blood circulation
Regular tiptoe can improve blood circulation, especially in the lower body. Sitting for a long time or standing for a long time is prone to leg pain and numbness. In severe cases, it will cause poor blood flow and varicose veins of lower limbs. And tiptoe can improve this circulatory disorder.
Our legs not only have developed muscle groups, but also a large number of blood vessels. Proper tiptoe can make leg muscles contract and relax regularly. When the leg is relaxed, it will increase the blood perfusion of the muscle, so that when the muscle tightens and squeezes the blood vessel, venous blood will return to the heart, thus promoting blood circulation.
? Relieve low back pain
We all know that brisk walking can relieve waist fatigue and pain. If you walk on tiptoe on this basis, the effect may be better. Because tiptoe can not only exercise calf muscles, but also exercise gluteal muscles and some muscles that are not active at ordinary times, and can also stimulate the three yin meridians of the foot.
It can relieve the pain in the waist. Especially for friends with waist injuries, if they cooperate with exercise on the basis of treatment, the effect will be more obvious.
However, no matter what your purpose is, you should stand on tiptoe for a long time and don't give up halfway. And choose the right way to exercise, so as to play its benefits.
Let's teach you how to stand on tiptoe correctly. These methods can be operated regardless of time and place. Whether at home or elsewhere, you can get up and practice after sitting for a long time. Interested friends can collect it.
In-situ toe tip
1, relax, stand naturally, put your legs together, put your feet together and put your hands on your hips.
2. Lift your hips, straighten your knees and lift your heels (both feet can be done at the same time or alternately).
3, repeat ten times, as a cycle. Do at least 15 minutes every day, and adjust the time according to your own situation. Keep breathing naturally during this process. At the beginning, practitioners can hold the wall, and after they are proficient, they don't need to use foreign objects.
Walk on tiptoe
Walking on tiptoe is also a good way. You can take 30 to 50 steps at a time, and you can have a rest during the period. Then repeat according to your physical condition. You can adjust the speed appropriately according to your acceptance to make yourself feel comfortable and relaxed.
For sedentary people, this will help stimulate the meridians of the legs, promote blood circulation, improve leg edema, relieve fatigue and make the legs feel more comfortable and relaxed. Therefore, it is very beneficial to your health to take 15 minutes to walk on tiptoe every day.
Tiptoes in Baduan Brocade
Speaking of tiptoe, there is a kind of health-keeping exercise that can't be ignored. That is, Baduanjin, a regimen with a long history of 800 years, and its last action is called "seven tremors behind, and all diseases disappear". This action is to stimulate the system by standing on tiptoe and shaking the heel, induce the whole body to shake, and gently massage the internal organs, thus achieving the magical effect of eliminating all diseases. Its specific practices are as follows:
Step 1: Stand up straight, legs together, heels together.
Step 2: Lift your upper limbs slowly, with your hands above your head and palms up. Keep your body stable during this process.
Step 3: Stretch upward, lift your heels, stand on tiptoe, focus on your toes, and keep your eyes in balance with the front. Hold this action for about 5 seconds.
Step 4: slowly put down the soles of your feet, not all at once. You can stop for a minute in the middle, and the heel vibrates violently when it hits the ground. (Please refer to the following animation for specific methods)
These three ways are suitable for our usual exercise. Long-term persistence will bring "qualitative" changes to our bodies, and may also make you younger and younger. However, even such a simple exercise with many benefits can't be done in some cases.
"Tiptoe" is a slow exercise, so you must take it slowly, not too hard. Friends who have never done this sport before, let's start slowly. Otherwise, during the exercise, it is very likely that you will fall down because of the unstable center of gravity; Or it may cause heel pain because of overexertion. This is a bit of a loss.
Especially for the elderly, it is best to use the help of foreign objects when exercising. For example, you can hold a wall or a table with your hands. To avoid accidents.
If there are symptoms of foot pain or leg pain during exercise, it is normal under normal circumstances. You can use hot water to soak your feet properly to reduce the daily exercise time, or take a few days off and exercise after the pain is relieved.
In addition, although tiptoe is good, it is not suitable for everyone. What needs special reminder here is that the elderly with severe osteoporosis are not recommended to walk on tiptoe. In osteoporosis, the microstructure of bone is destroyed, which leads to the increase of bone brittleness. At this time, if you exercise on tiptoe, the fragile bones may break because they can't bear their own gravity.
Therefore, such people should try not to do this kind of exercise, otherwise the risk of fracture will be greatly increased. In addition, attention should be paid to avoiding fractures in daily life.
Having said that, I believe you have a more comprehensive understanding of "tiptoe". Yes, although tiptoeing is just a small gesture, if you can persist for a month, you may find changes in your body. If you get used to this sport, more benefits may come uninvited.
Ok, that's all for today's sharing. Are you a little excited to see that this simple little gesture of tiptoe may bring so many benefits? Actions speak louder than actions. Come and have a try.