Exercise is one of the most effective ways to keep healthy. In our daily life, some small exercises that can be done anytime and anywhere can play a very good role in strengthening the body, maintaining the kidney, tonifying the kidney and absorbing qi. For example, hitting the wall with your back can strengthen the spleen and kidney and keep fit for a long time.
Hold the thumb firmly in the palm of your hand, with the fingertip at the root of the ring finger (fourth finger), then bend the other four fingers and hold the thumb firmly with a little force, just like holding a baby. Grasping can stick the spirit in the body, and walking, cycling, chatting and watching TV can all be grasped firmly.
When lifting the heel and stepping on the heel, grab the ground with five toes, put your legs together, lift your anus and abdomen, sink your shoulders and stand up, and get on the collar; When you jump down, relax your body, grind your teeth gently, slowly fall by half first, and then gently shake the ground. Lift heel can stretch the bladder and kidney meridians of the waist, back and legs, gently shake the ground and massage the five internal organs.
Walk with your heels, stride, land your heels first, and don't bend your knees. When the legs move forward, the toes are straight like kicking a ball; The front foot touches the ground, and the toes of the back foot stand on tiptoe. Landing the heel first is actually stimulating the "kidney meridian" acupoint. Such regular walking can effectively prevent and treat osteoporosis.
Rub your kidneys and sit on the edge of the bed with your legs. Rub the palm of your hand until it is hot, press it on the back and waist respectively, and massage the acupoints on the back and kidney up and down until it feels hot. It can be done in the morning and evening, about 200 times each time, which can tonify the kidney.
Three-way standing pile has two feet apart, shoulder width, two hands folded forward from both sides of the body in front of the abdomen, the same height as the navel, and two arms are round; At the same time, the knees are slightly bent, the center of gravity sinks, and the knees are slightly opened to both sides. The back is slightly arched, the chest should be tolerant, the back should be pulled outward, the back should be slightly arched backward, and the Mingmen point should be opened. In this way, the front, back, left and right are round, and the whole person looks very harmonious. This is a basic method of standing piles to replenish vitality. Regular exercise can make the kidneys full and the bones and muscles strong.
The most suitable time for soaking feet with hot water is 7-9 o'clock every night, which is the worst time for kidney meridian qi and blood. At this time, foot bathing and massage can improve the blood circulation of the whole body and achieve the purpose of nourishing the kidney and liver. The container for soaking feet is preferably a wooden basin. Soak your feet with water, not too hot; The appropriate temperature is about 40℃. The foot soaking time should not be too long, and 15 ~ 30 minutes is appropriate.
When taking a deep breath, choose a fresh air environment and try to inhale through your nose. Take a deep breath gently, slowly and evenly. Take six deep breaths in a group. Then calm down and adjust, and do it again.
Common sports health care methods
1, side wall squatting wall
Squatting on the wall has the function of relaxing waist and regulating qi. Long-term exercise helps to relax the waist and joints of the whole body, dredge the meridians and qi and blood of the whole body, and correct the disordered qi and blood in the body. It is a good way to regulate qi and blood. As long as you keep exercising and squat several times a day, you will definitely achieve the goal of getting rid of illness and strengthening your body.
Posture requires facing the wall, feet together, whole body upright, hands drooping naturally, whole body relaxed, inner joy (the distance between two toes and the wall can be determined according to my specific situation, and gradually inclined to the wall root), when squatting, the body exerts its strength, shoulders are buckled forward, chest is contained, the head cannot lean back, and the waist protrudes backward. Beginners should squat down and get up slowly. After straightening up, put your hands on your hips and press your thumb on your back. Then squat again according to the posture requirements, and gradually reach 30 consecutive squats, preferably twice a day. According to the above posture, you can squat anywhere and squat many times.
2. Walking and running
In ancient times, many people were in favor of walking, relaxing limbs, and walking slowly for hundreds of steps after meals, which would lead to gas loss and food loss, which would grind the stomach and easily rot. Taking a walk in leisure can nourish the heart, and taking a walk before going to bed can help you sleep.
Modern people advocate running, which is a normal physiological stimulus of human body and a better method to prevent and treat diseases. As for how fast is the most suitable speed for running and how to control the speed, the researchers believe that running to improve physical function should be carried out according to the situation. After running for 3~4 minutes, the pulse rate should not be lower than half that of running.
Walking and running are the simplest forms of exercise, but whether walking or running, it is important to stick to it in moderation, so as to achieve the effect of health care.
Step 3 massage yourself
Self-massage refers to a method of applying certain massage techniques to certain parts of the body or acupoints, which is suitable for people at all levels and is used to prevent and treat diseases. It can relieve fatigue and cheer up. Enhance muscle strength, smooth joints, promote smooth qi and blood, and regulate spleen and stomach functions.