1, stovepipe daily habit
The way to sit in a chair
1. Sit in a chair, keep your eyes on the front, put your hands on the chair surface, lift your legs forward and straighten them, then hook up your toes, so that the muscles of your heels and calves can be fully stretched and your calves tightened, thus achieving the goal of slimming your calves. The time lasts about 5 seconds.
2. Keep your ankles together and your toes open. Then use the strength of the ankle to rotate your feet so that they open 90 degrees to the left and 90 degrees to the right. The purpose is to fully move the ankle joint, which can relax and move the feet for women who often sit in the office.
climb mountains
When running or cycling, you can try to choose the uphill road, try to take the stairs when entering the building, and go hiking on weekends. When people travel at high altitude, their heart rate will increase significantly, which means that your body is trying to burn calories. When doing these exercises, you should consciously tighten the thigh and hip muscles.
Have a high-protein breakfast
Breakfast must not be ignored, because it will stimulate metabolism, help you reduce body fat and reduce your dependence on sugary foods and carbohydrates. It is recommended to eat high-protein food for breakfast, which can not only replenish energy for you, but also help strengthen muscle tissue.
Music diet
Have you ever heard of listening to music to lose weight? In fact, slow-paced classical music and piano playing will make people relax and naturally slow down their diet. And fast-paced concerts make you eat quickly and unconsciously, and the speed of eating will affect your fat! Therefore, some experts have said that putting some soothing music during meals is helpful to lose weight.
kick
Kick the side kick after holding the wall every day, and do several groups left and right, each group 15. Not only can you thin your thighs quickly before going to bed, but you can also lift your hips.
Shave your leg.
Buy a horn scraping board, apply emulsion on your legs, and scrape from top to bottom according to acupoints, scraping 20 times at each acupoint, quickly and forcefully, until the red road is scraped and the left leg is replaced by the right leg. It is best to shave before going to bed every night. After shaving, don't touch cold water and go straight to sleep.
2. Precautions for exercise methods
People with knee osteoarthritis should first avoid excessive fatigue of the knee joint, go up and down stairs as little as possible, climb mountains as little as possible, stand for as little as possible for a long time, lift as little as possible, and squat for as little as possible. These actions will overload the knee joint and easily aggravate the condition. Taiji Chuan often squats and stimulates the knee, which can also lead to knee joint overload injury. However, he also reminded that patients with knee osteoarthritis need exercise to increase the stability of the knee joint and relieve joint pain. However, the choice of exercise mode is a bit particular.
1, run, jump and throw
When doing running, jumping and throwing, we should pay special attention to protecting our knees. Especially for people over 40 and 50 years old, their balance ability decreases and their muscle strength is not strong. Running, jumping and shooting all require a lot of knee activities, such as turning around and stopping the jump shot in basketball, and you may get injured if you are not careful. Mildly, the patellar ligament and lateral iliotibial tract directly above the knee are injured, which belongs to knee joint trauma and can be gradually recovered through rest and application of anti-inflammatory drugs. Seriously, it may cause anterior and posterior cruciate ligament tear and meniscus injury, and it is difficult to recover from it.
Step 2 climb mountains and stairs
Climbing mountains and stairs is a good way to exercise, but it is not conducive to protecting the knee joint. Because when going up the mountain or climbing stairs, the knee joint bears the weight, and when going down the mountain, the knee joint bears the downward force besides its own weight, so the impact will increase the damage of the knee joint. When climbing stairs, the curvature of knee joint increases, and the pressure between patella and femur increases accordingly, resulting in knee joint pain.
Elderly people with knee joint diseases should try to avoid climbing mountains and stairs. When climbing a mountain, you can walk, and at the same time, you can match a pair of light cross-country walking sticks to assist climbing, which can reduce the damage to your knee joint during marching. When going downhill, if there is a cable car, you'd better sit down. In particular, you can't lift heavy objects up and down stairs. It is advisable to take the elevator at ordinary times.
3. Tai Ji Chuan
Tai Ji Chuan: When playing Tai Ji Chuan, the body's center of gravity is low, and the movement should be carried out slowly, which will make the knee joint bear too much weight, cause knee joint pain and accelerate the wear of articular cartilage. Tai Ji Chuan's technical feature is that the knee joint always maintains a static support in a semi-squat posture. If you exercise excessively for a long time, the articular surface of the patella will be frequently rubbed, squeezed, collided and twisted, which will accelerate the degeneration of patella cartilage and cause joint pain. Tai Ji Chuan should also combine the actual situation of the elderly. If you have symptoms of knee pain, enough is enough.
Knee arthritis needs reasonable treatment.
1, acupuncture treatment: acupuncture has a good effect on knee arthritis. According to research, acupuncture has the functions of diminishing inflammation, relieving pain, reducing swelling and promoting blood circulation. By changing the blood flow and blood flow velocity of the affected area, some pathogenic inflammatory factors are taken away, so as to improve the symptoms.
2, diet conditioning: Eucommia ulmoides15g, Achyranthes bidentata 20g, Zanthoxylum bungeanum root15g, trotters about 200g. After the pig's trotters are depilated and washed, add medicinal materials and appropriate amount of water and cook until the pig's trotters are cooked and soft. Eating pig's trotters with soup has the functions of strengthening tendons and bones, expelling wind and promoting blood circulation, and moistening joints.
3, sports rehabilitation exercise: develop the habit of exercise, but don't exercise too much. Because the knee is the most load-bearing joint of the human body, it is easy to cause arthritis due to overload. Once you get sick, you shouldn't stop exercising completely. As long as you adjust the amount of exercise according to the situation, or do no-load exercise such as swimming and cycling, the advantages outweigh the disadvantages for knee arthritis.