1, rub your feet
After washing your feet, rub them with your hands and gently rub the relevant parts or acupoints. Massage the whole foot or part, and massage Yongquan (the center of the foot) or Taichong (behind the joint of the first toe and the second toe) or Taixi (the depression between the high point of the inner ankle and the achilles tendon). Can be used for preventing and treating dizziness, insomnia, anorexia, dull complexion, fatigue, hypertension, constipation, etc.
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2. Twist your knees
Feet together parallel, knees slightly bent, hands on knees, knees in circles, first left, then right, about 20 times each. Can be used for treating lower limb fatigue and knee joint pain.
3. Rub your legs and stomach
Hold one leg tightly in the palm of your hands, knead it and rotate it for about 20 times, and then knead the other leg in the same way. This method can strengthen the leg strength.
Step 4 lift your feet
Lift your feet 2-3 times a day, even higher than your heart. At this time, the blood circulation in the feet and legs is vigorous, and the blood in the lower limbs flows back to the lungs and heart at a faster speed, so that you can get sufficient circulation, and the head can get enough fresh blood and oxygen, which is also a benign stimulus to the acupuncture points and reflex zones of the feet. After marching, the troops all know to use this method to quickly eliminate fatigue, and it is also good to lift their feet at ordinary times.
5. Pull your feet
Sit down, straighten your legs, bow your head, bend forward, and pull your toes and ankles 20-30 times with your hands to exercise your feet and prevent leg weakness.
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6. Foot bath
Soaking feet with hot water, especially with ginger or pepper, can quickly expand the capillary network of human respiratory mucosa, speed up blood circulation, make white blood cells in respiratory mucosa kill bacteria and viruses that attack human body in time, and protect human body from infection.
7. kick your leg
When holding an object or holding a wall, first shake the calf forward to raise the toes, and then shake it backwards to force the toes backward, straighten the foot surface and straighten the legs as much as possible. When you throw your legs, your upper body is upright and your legs are exchanged dozens of times. This method can prevent hemiplegia, atrophy and weakness of lower limbs, numbness of legs and cramps of calves.
Second, car owners must understand leg health care.
Car owners must always take part in physical exercise, and it is best to choose full-body and large muscle group sports, such as running, climbing mountains, climbing stairs and skipping rope. Or wear shoes with a certain weight and do uphill and downhill sports. Young people can also exercise through equipment; Old people can do aerobic exercise, brisk walking and jogging. If you can't find time to exercise because of busy work, you can take some simple and easy health care methods. The effective methods are as follows:
1, rub the soles of your feet
Rub your palms, and then rub your soles as many times as you want. This has the function of tonifying kidney and reducing deficiency fire, and can prevent dizziness, insomnia and other diseases.
Toe pulling: sit up straight, bow your head, lean forward, and pull your toes with your hands for 20 ~ 30 times. It can exercise the waist and legs, enhance the strength of the feet and prevent the weakness of the feet.
Rub your feet
Step 2 kick your leg
When holding a tree or supporting a wall, first swing the calf forward, so that the toes are tilted forward and upward, and then swing backward, so that the toes are stressed backwards, and the feet are straight and the legs are straight. When you throw your legs, your upper body is upright and your legs are exchanged dozens of times. This method can prevent hemiplegia, weakness or numbness of lower limbs, leg cramps and so on.
3. Twist your knees
Feet parallel to each other, knees slightly bent, hands on knees, knees in circles. Turn left first, then right, 20 times each.
Knee twist
4. Dry clean your legs
Hold a thigh root tightly with both hands and massage it down to the ankle with a little force. Then, massage backwards from ankle to thigh root. Massage the other leg in the same way and repeat it several times. This method can make joints flexible, enhance walking ability, and prevent edema and muscle atrophy of lower limbs.
5. Rub your legs and stomach
Hold one calf with two palms, knead it 20 times each time, and then knead the other leg. This method can dredge blood vessels and enhance leg strength.
Third, kicking fitness method
1, Forward Kick Method: Kick forward with one leg in place, or kick forward with two legs alternately.
2, flexion and kick method: do knee flexion and one-legged forward kick or two-legged alternating forward kick practice in situ.
Kicking fitness
3, side kick method: do the practice of kicking straight or bending legs to one side of the body in situ.
4. Back kick method: do back kick exercises with straight legs or bent legs in situ.
5. Walking and kicking: In the process of walking, do exercises such as forward kicking, flexion kicking, side kicking and back kicking.
6, running and kicking method: in the process of jogging, plus leg lifting or kicking exercises. Such as: wheel running, short step running, backward pedaling running, leg lifting running and so on.
7. Jump and kick method: In the practice of doing light jump, add actions such as receiving or kicking. Such as: belly jump, step jump, one-legged jump, etc.
8. Kicking method: Hold the bracket and do various kicking exercises.
Kicking fitness 9. Leg stretching method: during the action, pay attention to the stretching action of a foot surface. For example, the front kick method and the back kick method can be used.
10, toe-hooking method: when doing actions, there is toe-hooking action.
1 1. Lying kick method: Lie flat on the bed and kick with one leg, two legs and two legs alternately.