Steps/methods of rejuvenation movement:
First, the exerciser is required to keep his feet apart, shoulder width apart, keep his head straight, look straight, stand naturally, relax all over, and exercise in a relaxed and happy mood.
Secondly, by beating and relaxing Xiang Ying, Yuyao, Jianjing, Shenshu and other acupoints as well as various meridians, we can relax the meridians and promote blood circulation.
Third, when exercising at ordinary times, we should be careful not to rush for success, and the intensity and speed should be moderate, so as not to hurt ourselves by improper operation.
Note: don't exercise too fast and for too long, just relax and be comfortable.
Brief introduction of medical aerobics for rejuvenation
The medical fitness campaign for rejuvenation came into being in the 1970s and became popular in Beijing and other areas. Many people took part in this campaign. It concentrates the medical principles and methods of guidance, massage, health preservation, acupuncture and so on in China, inherits and develops the basic theories of meridians and viscera of traditional Chinese medicine, and absorbs the essence of modern medicine, anatomy, biology, prevention, treatment and rehabilitation medicine. Long-term exercise can achieve the function of physical fitness and medical rehabilitation.
Motor Skills/Rejuvenation Medical Exercise Editor
This sport is suitable for people of different ages, sexes, occupations and physiques, and does not need any equipment.
Preparation: Keep your feet shoulder-width apart, keep your head straight, keep your eyes straight, stand naturally, relax your whole body, and make the upper part empty and the lower part solid. Upper deficiency means that the upper body above the navel is empty, like nothing, while the lower body below the navel is full, like full of energy and internal qi. Keep your head quiet and exclude other thoughts.
Rocking arm
Action: Hold your arms above your head, palm forward and swing down naturally, with the lower limit not exceeding your hips. Bend and stretch your knees together, relax naturally, swing upward to inhale and swing downward to exhale. Dumped 16 times.
Double rocker action: put your hands in front of you, palms inward, then separate left and right, straighten your arms, and swing your arms up and down with your shoulders as the axis 16 turn. Inhale when shaking up and exhale when shaking down. Turn in opposite direction 16 times. After shaking, straighten your arms forward and then recover.
Function: activate the back, shoulder and elbow meridians, and prevent and treat shoulder, arm, elbow and wrist joint diseases.
Push fist
Action: feet apart, one shoulder and a half wide, legs slightly bent, sitting under the hips, like riding a horse. Make a fist with both hands, and put the heart of the fist up on both sides of the waist. First push the right fist forward, then change the center of the fist downward and exhale; Then forcibly put the right fist back to the waist, change the heart of the fist and inhale. Change the left fist, use the same method, alternate left and right, and push 32 times.
Function: activate the shoulder and arm meridians, strengthen the arm strength, strengthen the body, and assist in the treatment of general weakness, backache and leg weakness, and indigestion.
Pat the chest
Action: pat the left chest precordial area with the right palm, inhale, then pat the right chest lung area with the left palm, and exhale alternately. It's best to hit a little harder, and it's limited to feeling comfortable. * * * 32 times on both sides, doubled in winter.
rotor arm
Action: the right palm beats the navel to exhale, and the left hand beats the Mingmen point behind it (symmetrical with the navel), with a slightly heavier force. When flapping, raise your hand and inhale. The arms alternate one after the other. With the beat, your knees bend and stretch. Tap 32 times.
turn one's head
Action: Hold Shenshu (1.5 inch) on both sides of Mingmen with hands akimbo and thumb behind. Turn the waist clockwise, and drive the two hips and knees below the navel to make a small rotation of 16. Exhale after rotation and inhale before rotation. Keep your upper body and feet still and your legs straight. Turn counterclockwise 16 turn.
Function: dredge meridians, increase blood supply to waist, prevent lumbar muscle strain, prevent waist flare, relieve intestinal adhesion, eliminate waist fatigue and prevent habitual constipation.
Hit the back
Action: the palm of your right hand slaps the left shoulder well point (at the height of the neck and shoulder) in front of you, inhaling, and slaps the right waist Shenshu point with the back of your left hand. In the same way, exchange right shoulder and left waist with left palm and right back, and exhale. Flap left and right palms alternately. * * * 32 times on both sides.
Function: prevent and treat hypertension and scapulohumeral periarthritis, regulate qi and blood, and relieve shoulder and back pain.
Fork jump
Action: arms naturally droop, cross and swing down on the chest, while feet jump up and down and hands are in place.
expand one's chest
Action: Make fists with both hands, palms inward, liver flexed, left fist on right elbow, fist over elbow, inhale, arms spread out to chest, hold out your chest and exhale. Immediately, the two fists returned to flat flexion, and the left fist returned to the right elbow. The same method was applied to both sides of the chest, alternately, * * * 32 times.
Single rocker arm
Action: the left hand is akimbo, and the thumb is behind. Lift the right arm obliquely, with the shoulder as the center, and draw 12 circles in front, down, back and up. Inhale when shaking up and exhale when shaking down. Then draw 12 circles from top to bottom. After throwing your finger forward on the last lap, pull it back to her hips. Then change your left arm and shake it, as above.
wave one's fist
Action: Make a fist with both hands, waist to the left, throw the left fist to the shoulder level, inhale, and move the right fist to the left chest, turn your head with the left fist, and keep your eyes in front of the left fist. Then, turn your waist to the right, swing your right arm in the same way and exhale. Alternate left and right, * * * 16 times.
Function: it can move the joints of neck, shoulders, arms and waist, and has curative effect on chronic tracheitis, asthma and emphysema in the elderly.
Embrace a fist
Action: feet apart, one shoulder and a half wide, legs slightly bent, hips half crouched, upper body straight, riding posture. Hold empty fists in both hands, put them on both sides of the waist, and fist up. Stretch your right arm forward, palm to the right, inhale, pull back to your waist, turn your fist up, exhale, and then switch to your left fist. The method is the same as above, alternating and hugging for 24 times.
Function: Guide blood circulation, enhance metabolism, activate upper limb joints and muscles, and regulate spleen and stomach.
Left-right bending
Action: Hands akimbo, thumbs behind your back. The upper body gradually bends to the right, the hips move slightly to the left, and the center of gravity falls on the left foot. Bend down and exhale, get up and inhale, and bend down together for 8 times in a row. Turn left eight times in the same way.
Function: Exercise waist and regulate spleen and stomach.
In-situ operation
Action: clench fist, bend elbow, swing arm, stand well, and land with your feet flat. Exhale when lifting the right leg and exhale when lifting the left leg. Run 64 steps and double in winter.
Function: activate the meridian of shoulder, elbow and leg, peristalsis internal organs, accelerate blood circulation, and have certain curative effect on digestive system diseases.
?
A slow-moving arm
Action: the right arm swings forward and upward, flush with the shoulder, and the left shoulder swings backward, without force. Go up and down naturally, swing up and inhale, and let go of exhaling. With the movement of the arm, the knees bend and stretch. ***32 times (figure 15).
Function: Relieve fatigue.
?
shake?hands;?handshake?(n.)
Action: Bend your elbow, raise your hands horizontally, palm down, in front of your right waist, press hard from right to left for 4 times, with strength on your forearm and palm, and shake your fingers. Exhale when holding, and inhale when holding hands. Then press hard from left to right for 4 times, alternately. ***32.
Function: Enhance arm strength and prevent hand shaking.