Do you know any physical exercises? In life, many people's systems decline with lack of exercise, and many people become anxious. How can we strengthen the system? Physical fitness is very important If you want to prevent and reduce diseases, you must have a good system. Let's share some exercises that can enhance our physical fitness. Let's have a look.
Physical exercise 1 1, cold-resistant exercise
One is aerobic exercise, such as mountain climbing, cold bathing, walking, Tai Ji Chuan, cycling and dancing.
The second is to wash your face, feet and nose with cold water. Strong people can wipe their bodies with cold water, take a cold bath, etc.
Practice shows that proper cold water exercise has a certain effect on preventing colds, colds, runny nose and bronchitis. However, sports should vary from person to person, do what you can, persevere, and cannot be forced.
Step 2 take a deep breath
This method is helpful to exercise the physiological function of the lungs.
Before going to bed or getting up every day, lie flat on the bed, inhale deeply through the abdomen, and exhale again, repeatedly for 20-30 times. Breathe slowly.
Step 3 laugh often
Laughter is a kind of fitness exercise, which can stretch chest muscles and increase vital capacity. Chinese medicine believes that laughter can spread lung qi, regulate the rise and fall of human qi, eliminate fatigue and restore physical strength. Let the lungs inhale enough air. Clearing qi, exhaling turbid qi, accelerating blood circulation, and harmonizing heart, lung, qi and blood.
4. Rub your nose
Regular nose massage can prevent colds, runny nose and relieve symptoms.
After the hands and thumbs are rubbed and heated, massage up and down along the sides of the bridge of the nose and the alar for about 60 times, and then massage the Xiang Ying point (located at the junction of nasolabial groove and alar) on both sides of the alar for 30 times. 65438+ 0-2 times a day.
5, back massage and sit-ups
This method can smooth chest qi, prevent colds and strengthen lung qi.
The waist and back are naturally upright, with both hands empty, and the center and sides of the back are punched three times. Hold your breath while pounding your back, knock your teeth 10 times, and slowly swallow body fluid several times. Rub your back from bottom to top, and then repeat it several times from top to bottom.
In addition, I want to know ten habits to enhance my physique.
Exercise strengthens physique 2 7 kinds of health-keeping calisthenics strengthen physique and relax body and mind.
qigong
Method: Sit in a chair, close your eyes and put your legs together. Put one hand on the thigh and the other hand on the abdomen, close the jaw and straighten the spine. Inhale through the nose, forcibly expand the throat and chest, so that the gas fills the chest and abdomen and makes the stomach bulge; Then relax your chin and exhale slowly through your mouth. When exhaling, exhale slowly, twice as long as when inhaling. At the same time, relax your chest and let your stomach deflate gradually. After exhaling, hold your breath for 2 seconds. Do it 3 ~ 6 times in a row, and pay attention to abdominal breathing.
Efficacy: make the mood stable and happy, and feel comfortable; Improve pulmonary circulation, renew lung residual capacity and strengthen respiratory muscles.
Wrist and finger exercises
Fist-making and finger-extending: the four fingers of both hands are flexed and held in the palm, and the second, third and fourth fingers are quickly grasped by the thumb in a fist-making shape, and then extended, and the five fingers are forked. Repeat this process 6 times.
Four-finger thumb grip: Hold the thumb in the palm with both hands, and the four fingers bend quickly, and then make a fist with the thumb, and then extend, with the five fingers forked. Repeat this process 6 times.
Double fork tiger's mouth: put your hands and fingers together, thumb and forefinger at 90 degrees, open like tiger's mouth, double fork tiger's mouth 6 times.
Knock on Laogong point: hold an empty fist in one hand, knock on the other palm and the middle of the palm (namely Laogong point), and exchange left and right hands, 6 times each.
Two wrists collide: both hands hold empty fists (or extend fingers), and the palms knock each other six times.
Knock on Hegu point: make a fist with both hands and knock on the first and second metacarpals (Hegu point) 6 times.
Boxing Houxi: Make a fist with both hands and knock on the outside of the fifth metacarpal bone (that is, Houxi point) 6 times.
Efficacy: It regulates nerve function, and the three Yang meridians of the hand, the three Yin meridians of the hand and their important strange points, which participate in wrist and finger movements, are connected with the meridians of the whole body, affecting the function of viscera. Regular massage can improve the excitement and inhibition process of cerebral cortex. Enhance disease resistance, promote blood circulation, improve digestion, absorption and nutrient metabolism of the body, and improve the ability to resist diseases. Promoting blood circulation, removing blood stasis and detumescence, improving blood circulation, eliminating blood stasis, relaxing muscles and tendons and activating collaterals are beneficial to the recovery of limbs and diseases.
Head movement
Methods: The shoulders were balanced, the back and abdomen were straight, and the hands drooped naturally. Stick the palm of your right hand on your left ear. Turn your head to the right and keep your left shoulder straight back for 5 seconds. Relax your head, recover, take a deep breath and exhale. Do 1 ~ 3 times to relieve pressure; Do 3 ~ 6 times left and right to enhance physical strength; Do 8 ~ 12 times left and right, shape and burn fat.
Efficacy: dilate carotid artery, increase cerebral blood flow, make the brain get more oxygen and improve cerebral blood circulation. Helps to relax neck and back muscles and reduce fatigue.
Ear practice
Methods: Hold the ear with both hands and pull it up, down, outside and back 6 times. The earlobe is pulled down 6 times; Then the index finger of both hands moves the auricle forward to block the sound 1 sec, then releases it, and then moves the auricle backward, and repeats 6 times.
Efficacy: "Ear bead belongs to kidney, helix belongs to spleen, upper helix belongs to heart, ear skin belongs to lung, and Yulou on the back of ear belongs to liver"; The twelve meridians, upper ear. There are many meridians around auricle. Modern research shows that auricle is related to "depression". The passive movement of the external ear can make the meridians of the whole body run through, directly promote the functions of various organs, improve metabolism and cheer up the mood.
Waist and abdominal exercises
Methods: Stand with your feet shoulder-width apart and your neck straight. Raise your hands to your chest, overlap or stretch up and down, stand tall and erect your waist, close your chin, keep your back straight, and slowly bend your knees and hips as if you were sitting in a chair. Don't bend your knees before your toes. Stop when you touch the chair. Keep your neck and back as straight as possible for 1 sec, and then stand up. Do it three times in a row. The focus is on the waist and abdomen. The neck and back are required to be as straight as possible, and the feet should stand firm.
Efficacy: prevent and treat backache and improve the vitality of spine and waist; Enhance gastrointestinal function and improve sexual activity; Increase blood flow to the brain and legs and feet.
Waist and leg exercises
Method: Sit in the chair facing forward, with your feet together, your upper body straight and close to the back of the chair, your hands tightly supporting the chair surface or both ends of the handle, your legs together on your chest 10 second, and then put it down. Do it six times in a row
Efficacy: mobilize the deep muscle strength of abdominal muscles, shoulder and back muscles and lumbar muscles, and increase coordination. Eliminate visceral congestion and increase visceral blood flow.
Foot exercise
Method: Slowly, try to stand on tiptoe for 2 seconds, lift the heel for 2 seconds, and do the left and right feet alternately for 6 times.
Efficacy: contract the muscles in the front and back of the calf, accelerate the venous blood return of the calf, and reduce the drowsiness and stagnation of the calf.