Leg exercises 1. foot bath
Soaking feet with hot water, especially with ginger or pepper, can quickly expand the capillary network of human respiratory mucosa and accelerate blood circulation, so that white blood cells in the blood of respiratory mucosa can destroy bacteria and viruses invading human body in time and protect human body from infection. When soaking feet, the water temperature should be around 40℃, and the water overflows the ankles. Soak your feet for 5 ~ 10 minutes, and then massage your feet with your hands.
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.
Lift your feet.
Lift your feet 2 ~ 3 times a day, even higher than your heart. At this time, the blood circulation in your feet and legs is vigorous, and the blood in your lower limbs flows back to your lungs and heart at a faster speed, so that you can get sufficient circulation and get enough fresh blood and oxygen in your head. At the same time, it is also a benign stimulus to your foot acupuncture points and reflex zones. This method is used to quickly eliminate fatigue after troops March, and it is also good to lift their feet at ordinary times.
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.
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, which can exercise your feet and prevent leg weakness.
Twist the knee
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.
7. Swing your legs
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.
A good way to maintain your legs 1. A brisk walk has many advantages.
Doing more lower limb exercises is an excellent recipe for maintaining legs and delaying leg aging. Walking is the easiest way to exercise lower limbs. More effective than walking, safer than running.
Sports experts suggest that normal adults should walk at least 1 hour every day and take enough steps. When walking, the walking frequency should be kept at 90 ~ 120 steps/minute to achieve the exercise effect.
Stand on tiptoe to eliminate fatigue
Almost all the traditional qigong exercises in China have the action of standing on tiptoe. When tiptoeing up and down, the contraction and relaxation of leg muscles can alleviate the poor blood return of lower limbs and promote blood circulation.
The specific action of tiptoe is: put your feet together, raise your heels as high as possible, stand still for 1 ~ 2 seconds, and then slowly fall down. Walking practice can be interspersed with toe movements and repeated for 5 ~ 10 minutes every day.
3. Swing your legs to prevent cramps
Leg wrestling helps prevent leg cramps, hemiplegia, lower limb atrophy and other diseases.
The specific actions of swinging legs are: holding a tree or a wall with one hand, taking the opposite leg as the axis, and swinging the calf back and forth with moderate strength; Keep your upper body upright when swinging your legs, tilt your toes when swinging your legs forward, and straighten your feet when swinging your legs backward; Always keep your legs straight and don't bend your knees. After one leg repeats the above actions for 3 ~ 5 times, change the other leg; Perform 10 ~ 20 times on both legs every day.
Step 4 Wash your feet in the morning
Feet call people? A second heart? . So-called? Dry foot washing? , refers to the foot massage. The physiological function of the elderly is decreased and the blood circulation is slow. Stimulating blood circulation of feet by massage is of great significance for preventing and relieving numbness of lower limbs, muscle soreness and rheumatism of the elderly.
The specific action of dry foot washing is: sitting on the bed after waking up every morning, rubbing your feet and palms together; You can also rub your left foot with your right hand and your right foot with your left hand until the soles of your feet are hot.
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