It's good for your health to get up and stand for a while from time to time. I'll teach you a set of standing posture that can keep you healthy, so learn it quickly ~
Seize every opportunity to "stand" out of health
Create as many opportunities as possible to stand up and move every day. As long as you get into the habit of standing regularly and stand for 2~3 hours every day, you can add points to your body. To stand out from health, we must grasp the following three principles:
Don't sit if you can stand.
Many changes in details can help us form the habit of standing. For example, the following life details:
? Try to drive less and use public transport more.
? Don't "grab a seat" by subway or bus. If you don't stand many times, try to stand for a while.
? Stand up and answer the phone. If it is a mobile phone, you can answer it while walking.
? Use small cups to save water and increase the number of times you get up.
? If you feel sleepy in the afternoon, you can get up and stand for a while or walk around to avoid sitting and dozing off.
? Retired people who like watching TV dramas might as well stand and watch TV for a while.
Grasp the time after dinner.
? Wash the dishes immediately after eating, so as not to have a small belly on the sofa;
? If you can, take a walk after meals as much as possible, which can relieve drowsiness and increase exercise;
? Retired people who have the habit of taking a lunch break had better not lie down after lunch, walk around the house for 10 minutes, or stand for a while before taking a rest.
Try to go "further"
? Driving home might as well get off one stop in advance and walk home, not only to exercise, but also to see the scenery along the way;
? If the upstairs floor is not high, don't take the elevator if you can take the stairs.
Standing on the pile for 10 minutes every day is easy from head to toe.
Standing on a stake, as the name implies, means that the body stands like a stake and keeps a posture. I believe that retired people who practice Tai Chi should be familiar with "standing piles", which is the basic skill of China Wushu.
efficacy
It only takes a few minutes to "stand the pile", so that the cervical spine and spine are well stretched and the blood circulation is smooth;
Squatting together, the muscles change from tension to relaxation, just like doing a whole body muscle massage, effectively exercising the back muscles and quadriceps femoris;
Standing piles also help to maintain the stability and endurance of the human body; It can also protect the knee joint, relieve aging, shape and keep fit.
When standing on the pile, the breathing depth deepens, which is beneficial to lung health. It can be described as a "multipurpose" exercise.
Suitable crowd
Standing piles do not need any sports foundation and are suitable for people of any age.
Appropriate practice time
It is advisable to practice for 5~30 minutes each time, depending on the physical condition, generally not exceeding 1 hour. It is normal for beginners to feel fever and vibration on their knees after standing on the pile for 3~5 minutes. If possible, try to stick to it and strive to achieve the effect of fully exercising leg muscles every time you stand on the pile. If you can't stand it for a while, you can take a rest and continue. Be careful not to practice when you are full or empty.
Warm-up exercise before standing piles
Stretch the ligaments of the whole body, focusing on the ligament muscles of the legs and arms;
Warm up the waist and use the slow rotation of the waist;
Neck movement, slowly rotating neck,
Wrist movement, cross your hands and fingers, turn your wrist,
Ankle movement, tiptoe point, turn ankle joint;
The concrete function of vertical pile
Your feet are shoulder width apart, your legs are slightly bent but not pointed (toes), your arms are placed in front of your abdomen, your waist is relaxed, your chest is wide and your abdomen is closed, so you can breathe naturally, and your spirit is calm and comfortable. Master the following three points:
① Virtual collar of Baihui point: Baihui point is at the midpoint of the line connecting the two ear tips on the top of the head. Baihui means the place where all meridians and qi converge, which is one of the strengths of the human body. When standing piles, this place should be empty and energetic. It feels like hanging a silk thread at Baihui, gently pulling up the chain of the spine, with moderate strength, which seems to be hanging rather than hanging.
② Three passes are unobstructed: Three passes refer to life gate, clamping ridge and jade pillow respectively. These three places are located in the back and back of the human body, and the distribution of meridians is complex, which is the most difficult place for qi and blood to pass through when running in the body, and it is also the most painful place for the human body, just like the three customs.
③ Rooting under your feet: When you stand a pile, you should learn the flexibility of the roots under your feet and gently surround the earth. Dig the ground lightly on your toes, and the center of gravity is evenly distributed on the soles of your feet. The forward leaning is too heavy, and Yongquan point is compressed. Standing for a long time is easy to get dizzy; If you lean back too much, you will easily lose your balance.
Collect strength slowly after standing the pile.
Standing pile is a "static action", and the whole practice process pays attention to one go. After the end, the works are slowly collected.
Mistakes that are easy to make when standing piles.
At the beginning, the most common mistake is to collapse and hold out your chest. The collapse of the waist is bound to be accompanied by the pouting of the hips. At this point, the door of life is sunken and closed. When holding out the chest, the two shoulder blades get together and are clamped at the spine, which hinders the circulation of qi and blood.
? The correct way: The key to opening the Ming Gate is to relax the waist and converge the hips, relax the abdomen and the tail tip down, and then relax the Ming Gate. When the pile is erected, the ridge should be vertical, not vertical. The key to the vertical ridge is that the chest is wide and the back is round, and the chest width is between the chest and the chest, which is the feeling of chest relaxation and comfort after breathing.
remind
? Staying piles should be done step by step, and the time of each pile should be extended to 3~5 minutes as far as possible according to personal circumstances. If you can't insist, don't force it.
? Because it takes some time to stand the pile, if the posture is incorrect, it should be adjusted in time, otherwise it will cause damage to the bone.
? At the beginning of practice, you can squat with something, lean your back and lumbosacral part against the wall, or hold the railing with your hands, which can disperse your body weight and make squatting training easier.
? In addition, standing should be moderate, not as long as possible, and standing still for a long time is also harmful to your health, and you should walk more.
These problems are solved by "standing"
1
Standing against the wall-relieving spinal diseases
From the back of the head, shoulders, hips to heels, let the body stand against the wall for a few minutes naturally, which can enhance the muscle strength and endurance of the nape of the neck. If you stand for 25 minutes after meals every day, you can see obvious weight loss effect in about two months.
2
Do push-ups-relieve shoulder discomfort
When doing wall push-ups, the serratus anterior muscle of the shoulder will relax. If you persist for a period of time, the symptoms of shoulder pain will gradually ease. Stand facing the wall, with your feet shoulder-width apart, one arm away from the wall, your palm on the wall, bend your elbow slowly, and then lift it slowly.
three
Thoracoabdominal Station-Prevention of Osteoporosis
When standing, you must straighten your spine, slightly close your chin, relax your shoulders, hold your chest and abdomen, because your waist, spine and back muscles can only be in the most relaxed state if you keep the posture of "standing like you are loose". The most terrible thing about osteoporosis is that it leads to fractures. Old people often "stand as punishment" to protect their spine. It is best to stick to the "penalty station" for more than 5 minutes and less than 30 minutes each time.
four
Stand with your hands behind your back-stay away from fatty liver.
Patients with fatty liver must pay attention to their lifestyle, usually take more activities, and don't sit if they can stand. After two months, mild fatty liver may improve. But it is recommended to stand with your hands behind your back, so stand naturally. Because many people hang their shoulders and bow their heads when standing. The problem is that when the upper body leans forward as a whole, the stress on the spine and waist will increase greatly, which will compress the chest cavity, affect the cardiopulmonary function and affect breathing.