1. The six solar terms in autumn are very suitable for fitness. In the six solar terms in autumn, you can exercise in the autumn sun and blend in with nature, which not only eliminates illness and prolongs life, but also cultivates sentiment. In the good season of fitness this year, please seize this rare golden autumn of physical and mental health and longevity. The cool weather and pleasant climate in autumn provide a good external environment for outdoor fitness. In this season, especially cold-resistant exercise can enhance the body's ability to adapt to climate change. Proper exercise and breathing fresh air can make the lungs full, enhance the lung's ability to "spit out the old and absorb the new", increase vital capacity, excite sympathetic nerve, relax bronchial smooth muscle, reduce respiratory resistance, enhance respiratory muscle activity, increase lung ventilation and oxygen intake, thus enhancing the disease prevention ability of respiratory system and reducing the occurrence of respiratory diseases in autumn. This is not only of great significance to autumn health care, but also lays the foundation for the coming winter health care.
One of the benefits of regular physical exercise is to improve people's mental health and relieve mild or even moderate emotional depression. Studies have proved that depressed people can not only improve their brain's ability to withstand setbacks, but also relax their bodies, eliminate tension and anxiety and enhance their self-confidence through physical exercise.
Exercising in the six solar terms in autumn will help to eliminate or alleviate the "Qiu Si" depression syndrome and make people enter the winter energetically.
2. Fitness programs that meet the six solar terms in autumn have a pleasant climate. Although it is a good season for fitness, don't be reckless. In autumn, we should choose fitness programs that meet the six solar terms, so as to achieve the purpose of getting rid of diseases, keeping fit and prolonging life.
(1) Get up in the morning and exercise in the morning. It's cooler in autumn. When people just wake up from sleep, their bodies are still in a loose and weak state. At this time, it is necessary to choose light-load bed fitness exercise, which is helpful to promote blood circulation, dredge meridians, clear the mind, refresh the mind, improve respiratory function and exercise muscles and joints.
The specific method is:
Close your eyes and lie quietly for 20 ~ 30 seconds.
Lie on your back, stretch your arms and lift your legs, and roll around 1 ~ 2 minutes. Then the body is prone, the forearms and elbows are supported on the bed, the hips are slowly raised, the legs and knees are folded into the shape of a cat, and then straightened, with breathing (bending over to breathe), and repeated for 8 ~ 10 times. It can exercise the stretching force and flexibility of back muscles and improve the flexibility of spine, shoulders and hip joints.
Then lean back on the bed. Bow your chest and abdomen upward, put your toes on the bed surface, push up hard, like an "arch bridge", and take a deep breath. Straighten out again, exhale and repeat for 8 ~ 10 times. Exercise the muscle strength of interosseous tendon and adductor pollicis to improve the function of respiratory system. Forearms, shoulders and even the upper body are lifted, feet, calves and even lower limbs are lifted backwards, and the abdomen is close to the bed. It looks like a "flying swallow", inhaling deeply. Relax again, exhale and repeat 8 ~ 10 times. Exercise rectus abdominis, back muscles, spine and respiratory function.
Then, the body lies on the right side, the upper left lower limb stretches forward, abducts backward, and repeats 8 ~ 10 times, then lies on the left side, and the right limb repeats the left limb movement. Can cooperate with cutting and kicking. To move shoulders, hips and limbs. Lie flat, press the soles of your feet on the bed surface, fold your legs, bend your knees through friction, and then straighten your knees. Raise your head while lifting your legs. Keep your eyes on your feet, inhale, relax and exhale, and repeat 8 ~ 1o times. Exercise latissimus dorsi, spine, neck muscles and abdominal muscles.
Finally, slowly rotate the neck left and right, and repeat 8 ~ 10 times. To move the neck muscles and joints. Then rub your hands, rub your face, meditate and sink your stomach.
(2) Backward fitness is one of the best ways to keep fit, prevent diseases and prolong life in autumn. Because backward movement is a kind of reverse movement, it can stimulate the muscles that don't move often when moving forward, promote blood circulation and improve the balance ability of the body. Because retrograde walking is an unnatural way of human activity, it forces people to concentrate during exercise to train the self-discipline of nerves. It has a good effect on preventing and treating coronary heart disease, hypertension, stomach trouble, anxiety, depression and other common bad emotions in autumn.
For the old, weak, sick and beginners, you can press your hands on both sides of your waist, with your thumb backward and your four fingers in front (and vice versa), balance your body and walk backwards. For more skilled people, walk backwards and cooperate with the swing arm to maintain overall coordination and balance. For well-trained, you can also bend your elbow and make a fist, do a quick backward or backward run, or alternately backward and backward run.
(3) Tai Ji Chuan Tai Ji Chuan is one of the traditional sports health care therapies in China. Its movements are relaxed and soft, mellow and natural, coherent and coordinated, with breath and luck, "guiding the spirit with meaning and transporting the body with qi", which has dual values of fitness and medical care. Tai Ji Chuan's practice requires hiding the spirit inside, flattening the abdomen, resisting the movement with quietness, having both form and spirit, integrating inside and outside, and connecting yin and yang. Zhang Jingyue, a famous medical scientist in the Ming Dynasty, said: "The upper qi sea is in the mountains, the lower qi sea is in the abdomen, and the lungs and kidneys are the foundation of yin and yang." Lung governs qi and regulates breathing; Kidney governs qi, and qi is the root of vitality. Tai Ji Chuan's practice also requires abdominal breathing, which should be thin, even and long. Lung function can be enhanced or improved through the synergistic effect of lung and kidney. Kidney nourishes vitality, which in turn makes qi and blood flow around the body, nourishing viscera, tissues, fur and muscles. Therefore, practicing Tai Ji Chuan in autumn can achieve the purpose of "nourishing qi in autumn", "nourishing yin in autumn" and "nourishing lung qi", and it is also an effective means for the prevention and rehabilitation of common diseases in autumn.
(4) The word "Hazigong" is an autumn health-preserving skill in the six-character formula, and the word "Hazigong" is an effective lung-nourishing skill, which is mainly used to treat chest and diaphragm annoyance, phlegm and saliva upwelling, exogenous fever, cold and cough. Relax when inhaling, so that you can adapt to the convergence of yang and meet the requirements of "nurturing" in autumn.
Hazigong: Pronunciation (xi), Pronunciation "Xi", Reading (Yi Xi)
① Sit in the posture of touching the ground facing west, with feet straight, naturally separated, shoulder width apart, upper body slightly leaning forward, hands on both sides of legs, palms open, pressing on the ground, head straight, body relaxed, eyes slightly open, and you can look straight ahead.
② Exercise, sit down and relax. After breathing adjustment, retract your back and bend your back, and your elbow will retract and sink. Lean down as far as possible and inhale at the same time. When your head is 65,438+00 cm off the ground, your head turns slightly to the right, and your breath is turbid. When you exhale, you will make a "ha" sound. After exhaling, lift your upper body slowly and raise your hands upward. Elbow is bent back, palm inward, and spherical. When lifting to the front and back of the chest, the palms are inward first, then downward, and then upward. When standing on the upper body, raise your hands as far as possible, separate naturally, and raise your head to the right. The whole process is accompanied by inhalation.
When you look up, exhale and vomit turbidity, and at the same time pronounce the word "ha". Then, put your hands back to your chest, palms down first, then turn inward, and your upper body slowly leans down. Press your palm on the ground and inhale when you lean over. When it reaches 10 cm above the ground, the head turns slightly to the left, exhales, spits out polluted air, and makes a "ha" sound at the same time. After exhaling, slowly lift your upper body, raise your hands, rotate on your chest as before, lift to your sides, and then look up to the left to cooperate with inhalation. When you look up, you exhale and vomit turbidity, and at the same time send the word "ha". Repeat this three times, and * * * sends the word "ah" six times. Then I hit my back with fists from top to bottom, ***36 times.
(3) Breathing adjustment should insist on breathing, calm emotions, rest your mind, close your eyes slightly, gently close your lips, and touch your tongue on the palate; Tap the upper and lower teeth 36 times, the more the better. In the process of tapping, body fluid is born in the mouth, swallowed hard and sent to the abdomen at will. The purpose of "ha" is to tonify healthy qi in the body and promote the convergence of clearing away lung heat and diarrhea.
(5) Wuqinxi Wuqinxi is a physical exercise method that imitates the movements and postures of tigers, deer, bears, apes and birds, which was founded by Hua Tuo, a famous doctor in the late Eastern Han Dynasty. It imitates a series of actions such as tiger's fierce flapping, deer's stretching head and neck, bear's steady walking and crawling, ape's dexterous vertical jump, bird's spreading wings and flying. So as to achieve the purpose of enhancing cardiopulmonary function, strengthening waist and kidney, smoothing joints, strengthening physique and prolonging life. Because this set of movements is vivid and easy to learn, it is suitable for people of different ages, occupations and genders to choose exercise. "Zhuangzi deliberately" said "... bears borrow birds to stretch out, just for longevity. "
Exercise requires relaxation, concentration, calmness and vividness. People with hypertension, glaucoma and cerebral arteriosclerosis should not practice the upside-down style in "ape play", and it is forbidden to practice this method for acute diseases and serious organic diseases.
① Tiger pounce first, preparation: stand at attention, arms droop naturally, palms inward. Relax, keep your head and neck straight and look straight ahead. With your mouth slightly closed, gently touch the upper jaw with the tip of your tongue and take 3 ~ 5 deep abdominal breaths.
Second, the legs are slowly bent into a semi-squatting posture, the center of gravity of the body moves to the right leg, the left heel is slightly lifted off the ground, leaning against the inner ankle of the right foot, and the left toe points to the ground. At the same time, make a fist with both hands, slowly lift it to both sides of the waist, with the heart of the fist up and eyes looking straight at the left front.
Third, the left foot leans forward to the left, and the right foot also takes a half step. The distance between the two heels is about 33 cm, and the center of gravity is on the right leg, forming a left imaginary step. At the same time, the hearts of the two fists are lifted back, slowly upward along the chest, and the two fists are lifted to the front of the mouth. Push the palm forward, the palm forward, the height is the same as the chest, and the left hand looks straight at the eyes.
Fourth, the left foot is half a step forward, and the right foot follows to the left ankle. The rest are the same as the second but in the opposite direction.
The fifth one is the same as the third one, but in the opposite direction.
The sixth one is the same as the fourth one, but in the opposite direction.
The seventh is the same as the third. There is no limit to the number of repetitions of this tiger pounce.
(2) Deer play first, preparation: the body naturally stands upright, the arms naturally droop, and the legs look straight ahead.
Second, the right leg is bent, the upper body is seated backwards, the left leg is extended forward, the knee is slightly bent, the foot is empty, the hand is extended forward, the arm is slightly bent, the palm is to the right, the right hand is placed on the inside of the left elbow, the right hand palm is to the left, and the two palms are far opposite.
Thirdly, the two arms rotate counterclockwise in front of the body, and the left hand is larger than the right hand. At the same time, the waist, buttocks and tail are also rotating counterclockwise, and the rotation of the waist, buttocks and tail gradually shifts to drive the rotation of the two arms. Run it several times as described above.
The fourth and fifth are the same as the second and third, but the left and right are opposite. The rotation of the arm in front of the body and the rotation of the waist, buttocks and tail are clockwise, running several times.
There is no limit to the number of times you can switch left and right.
③ The first preparation for the bear play: the body is naturally upright, feet are parallel and apart, shoulder width apart, arms are naturally drooping, eyes are looking straight ahead, and three to five deep abdominal breaths are made.
The second right leg bends and the body turns slightly to the left. At the same time, the right shoulder swings back and forth, the right arm sinks, the left shoulder stretches back slightly, and the right arm bends up slightly.
The third left leg bends its knees and the body turns slightly to the right. At the same time, the left shoulder swings back and forth, and the arm sinks. The right shoulder is slightly extended back and forth, and the right arm is slightly bent and lifted upward. Shake it repeatedly, no matter how many times.
(4) Ape play first, preparatory type: preparatory type of tiger play.
Second, the legs slowly bend down and the left foot gently moves forward. At the same time, when the left hand reaches the level of the mouth along the chest, the body leans forward, as if taking something. When reaching the finish line, the fingers are folded into hooks and the wrists naturally droop.
3. Move your right foot forward lightly, follow up with your left foot to the medial malleolus of your right foot, and land with your left palm. At the same time, when the right hand reaches the level of the mouth along the chest, it leans forward in a decent way, and when it reaches the finish line, the fingers are folded into hooked hands, and the wrist naturally droops; At the same time, the left hand is retracted to the left rib, the fingers are slightly flexed, and the palms are backward and downward.
Fourth, the left foot retreats slightly, the body sits back, and then the right leg retreats to the left ankle, and the toes are dotted with imaginary steps. At the same time, the left hand leans forward as if it is flat with the mouth, and when it reaches the finish line, the fingers are folded into a hook, and the wrist naturally droops; At the same time, the right hand is retracted under the right rib, the fingers are slightly flexed, and the palm is down.
Fifth, it is the same as the second one, but in the opposite direction.
Sixth, the same as the third one, but in the opposite direction. The seventh is the same as the fourth, but the left and right directions are opposite. So alternate left and right, no limit to the number of times.
⑤ Bird play first, preparation: stand side by side with your feet, your arms drooping naturally, your palms facing inward, and your eyes looking straight ahead.
Second, the left foot takes a step forward, the right foot follows half a step, and the right foot points to the ground; At the same time, slowly lift your arms from the front, palms up, arms to the left and right sides to shoulder level, and then take a deep breath.
Third, the right foot extends forward and meets the left foot, and the two arms fall from the side, the palms are down, and they squat at the same time. Cross your arms under your knees, palms up, and take a deep breath. Then stand up slowly, with your arms drooping naturally and your palms inward.
The fourth one is the same as the second one, but the left and right are opposite.
The fifth one is the same as the third one, but the left and right are opposite. So alternate left and right, no limit to the number of times.
(6) Yijinjing Yijinjing is a popular exercise and fitness method in China. By imitating various postures of ancient working people, such as threshing rice, carrying, storing, hoarding and cherishing food, it evolved into twelve movements. It has the characteristics of combining rigidity with softness, combining motion and static, and unifying will (that is, directing muscle tension and exertion with ideas). Can play a flexible joint of limbs, unblock the whole body blood, regulate and strengthen the whole body nutrient absorption, improve visceral function, enhance muscle strength and so on. Autumn exercise is not only conducive to the recovery of chronic diseases, but also conducive to autumn health care.
Exercise requires good body shape, natural body elasticity, quiet and concentrated mind, natural breath, unified will, step by step, coordinated movements and abdominal breathing. For patients with hypertension and cerebral arteriosclerosis, exercise should be chosen, which is not suitable for severe cases.
The first type: the first type is to beat the grain, and the preparation potential is: legs open, shoulder width, toes forward, hands hanging naturally, back upright, eyes looking straight ahead, tongue palate, lips and teeth slightly closed, breath natural, and intention to stay in the abdomen.
Second, slowly raise your arms to the front flat position, with your palms up, your palms forward and your arms straight.
Third, bend your elbows inward, slowly close your arms on your chest and punch them, with your palms facing each other (7 ~ 10 cm apart), your fingertips facing up, your wrists closed, and your hands arched; Then breathe 8 ~ 20 times. Every time you inhale, squeeze inward with the root of your palm and point outward. Every time you exhale, your forearms are relaxed and your hands are arched.
The second type: the hands carrying the grain on the pole slowly spread out through the chest into a lateral posture, with the palms upright and the palms outward. Breathe 8 ~ 20 times. Every time you inhale, your chest expands, your arms stand back and hold the ground with your toes. Every time you exhale, your fingertips are tilted inward, your palms are supported outward, and your heels are slightly lifted off the ground. Pay attention to the thoughts on your palms and toes.
The third type: when the wind blows, slowly clean the lines from left and right, with elbows straight, hands holding the sky, tongue against the upper jaw, teeth clenched, whole body stretched, and heels slightly lifted off the ground. Breathe 8 ~ 20 times in this position. When inhaling, inhale slowly through the nose or nose and mouth, and try to raise your hands with dark strength. When exhaling, exhale slowly through your mouth or nose and mouth, turn your palms forward and down, and slowly relax your arm muscles. When inhaling again, the palm of your hand is lifted upward with dark strength, and so on. Pay attention to your slender breathing and concentrate your thoughts on your hands.
The above three kinds of exercises should be carried out continuously, and each type should only be done l times.
The fourth type: changing shoulders and carrying grain first, the arms slowly hang down to the sides of the arms from the left and right sides, palms down, legs open, and shoulder width. Second, the right hand is slowly raised and straightened, the palm is down, the fingers are together, the fingertips are inward, the head is tilted to the right, and the eyes are fixed on the heart of the right hand. At the same time, slowly put down your left arm, bend your elbow behind your back and stick your back to your waist. Breathe 5 ~ 10 times in this position; Every time you inhale, hold your head up and hold your chest high. When exhaling, the body relaxes.
Third, the hands are exchanged, that is, the left hand is held high and the right hand is bent backwards. The action essentials are the same as the second time, and then breathe for 5 ~ 10 times. Pay attention to the hand with eyes raised, and focus on the other hand. Put the back of your hand on your waist, gently press your waist with the back of your hand when inhaling, relax when exhaling, and breathe evenly and slowly. The second and third movements can be repeated 3 ~ 5 times.
The fifth type: first, push the bag to stack the grain, the right foot is close to the left foot, the toes are forward, the hands are slowly retracted, and the arms are bent on the chest. Stand up, palms forward.
Second, stand side by side with your feet, slowly push your palms forward, extend your arms horizontally forward, keep your palms forward, keep your whole body straight, and keep your eyes on the front. Breathe 9-20 times in this position. Every time you inhale, push your palm forward and point to the back, and when you exhale, relax your palm. Note that when the palm is pushed forward, the strength will gradually increase from light to heavy. This action can be repeated 3 ~ 5 times.
Type 6: Penny pulls the grain first, with her right foot stepping forward, her knee bent, her left leg straight, her right lunge, her right arm bent, her right hand raised with a fist, raised over her shoulder, and her left hand hung obliquely behind her back with a fist. Breathe 4 ~ 10 times in this position. When inhaling, two fists are clenched and adducted, the right fist is attached to the right shoulder, and the left fist is tilted backwards. When exhaling, relax your fists and raise your right fist forward.
Second, turn back to the left lunge, raise your left hand with a fist, hang your right fist behind your back, and breathe again for 5 ~ 10 times. The action essentials are the same as the first one. Pay attention to the concentrated hands and arms, and naturally relax the lower abdomen when breathing. You can practice 3 ~ 5 times repeatedly.
The seventh type: carry grain first, take a big step forward with your right foot, and open your feet shoulder-width. The left hand bends backwards from the armpit, the back of the hand is close to the thoracic vertebra, and the fingertips are as upward as possible; The right hand extends backward from the right shoulder, pulling the fingers of the left hand like a rope; Toes on the ground, lean forward. Breathe 5 ~ 10 times in this position, tighten your hands when inhaling and relax when exhaling.
Second, the left hand is up, the right hand is down, the action essentials are the same as the first, and then breathe 5 ~ 10 times. * * * Do it 3 ~ 5 times.
Eighth type: first take a big step to the left with your left foot, open your feet wider than your shoulders, and at the same time withdraw your hands, raise your arms horizontally and palm up.
Second, the arms are bent downward into a stance, the upper body is straight, the elbows are flexed, the forearms are horizontally extended forward and outward, and the palms are upward, as if holding a heavy object. Pause for a moment in this position, turn your hands down, move your chin forward, such as lifting a heavy object, then slowly straighten your legs and put your left feet together. Breathe when you do it, inhale as much as possible when you take something, and exhale when you put something away. Pay attention to slow, steady and powerful movements. During the whole process, the tongue should be pressed against the upper jaw, slightly closed and eyes wide open. You can do it three to five times.
The ninth type: the first step is to eat around, the left foot is retracted to establish a positive posture, the left hand is retracted to make a fist at the waist, the right hand is extended to the left front, the five fingers are pinched into a hook, and the upper body turns left; Then the body bends forward, and at the same time, the right hand is driven by the waist to draw a flat circle to the right, as if doing a circular movement, doing it for 5 ~ 10 times. When you pull your hand near your chest, straighten your upper body and inhale at the same time. When you pull forward, your upper body bends forward and exhales at the same time.
Second, take back your right hand and make a fist around your waist. Extend your left hand to the right, knead your five fingers into a hook, turn your upper body to the right, and then bend forward. At the same time, draw a flat circle to the right with your left hand driven by your waist, 5 ~ 10 times. The action essentials are the same as the second one. Pay attention to the right and left hands at the same time, in harmony.
Type 10: first protect the food on the ground, take back your hands, droop naturally and establish a positive posture.
Second, take a big step forward with your right foot, bend your knees, push your left leg straight into a right lunge, lean forward with your upper body, press your hands and five fingers to the ground in a prone position, slightly raise your head, look at the front and below, and breathe for 9 ~ 20 times. When inhaling, straighten your arms and lift your upper body high; When exhaling, elbow bends, chest droops, inhales and exhales, arms stretch and bend, and upper body droops together. This left-right alternation seems to be looking for pests that erode food. Pay attention to the relaxation of the waist, keep the spine concave and flat, and it is best to point the fingertips of five fingers to the ground. If the finger strength is not enough, you can also stick to the ground with your palm. For people who are weak, pressing the ground can also be changed to pressing the knees.
This type of action will not be repeated.
Type 1 1: Bend down to pick the grain first, stand at attention, and hang your arms naturally.
Second, take a step to the left with your left foot, with your legs shoulder-width apart. Put your hands around the back of your head, put your fingers on the pillow, open your elbows, tap your fingers on the back of your cerebellum for a moment, and then bend your body with your breath. Stand up when inhaling, bend over when exhaling, hang your head to your knees and keep your knees straight. Repeat this for 9 ~ 20 times.
Third, stand up slowly and hang your hands naturally. Pay attention to the degree of bending down, which varies from person to person and cannot be forced. Not suitable for patients with hypertension and cerebral arteriosclerosis.
Beginners do this kind of action 1 ~ 2 times, and gradually increase it to 3 ~ 5 times.
Type 12: First, bend down to collect the grain, spread your legs, keep straight, bend your upper body forward, straighten your arms, push up hard, palms up, hands back to the ground, hold your head up and hold your chest high, which means to hold up the fallen grain. Heel lift when bending over, and touch the ground when standing up. So bend it up and down more than 20 times.
Second, stand up, raise your hands at the same time, spread your arms left and right, bend over and stretch for 7 times, and tilt your palms upward.
Third, the hands are slowly retracted, the arms naturally droop, and the whole set of movements is over.
(7) Cold bath The so-called cold bath is to take a bath with cold water between 5 and 20 degrees, which is a fitness exercise method.
The benefits of cold water bath What are the benefits of cold water bath to human body? First of all, it can strengthen the excitability of the nervous system.
Because when the skin meets cold water, the stimulation of cold makes the brain immediately mobilize all systems and organs of the whole body to strengthen activities, resist the invasion of cold, and the whole body tissues and systems are also exercised. Therefore, after taking a shower, you will generally feel refreshed and clear-headed.
Secondly, cold water bath can enhance the body's resistance to diseases.
When stimulated by cold water, the skin blood vessels contract rapidly, driving a large amount of blood into deep tissues and internal organs, and the internal blood vessels also expand. After a short pause, the skin blood vessels dilate again, and a large amount of blood flows from the internal blood vessels to the body surface. This contraction and repeated circulation improve the endurance and elasticity of blood vessels, which helps to prevent vascular sclerosis and reduce the occurrence of cardiovascular and cerebrovascular diseases. Therefore, some people call the cold water bath "vascular gymnastics".
Thirdly, cold water bath can also help to enhance digestive function, make people have a strong appetite, and has a certain auxiliary treatment effect on chronic gastritis, gastroptosis, constipation and other diseases.
The key to keeping fit in cold water bath is persistence. Only by sticking to cold water bath all the year round can we get the best fitness effect. Autumn is the best time to start practicing cold water bath for the first time, not only because the air is fresh and the natural water quality is pure in autumn, but also because the cold water bath must adopt a step-by-step method. The temperature gradually decreases in autumn, and the human body can gradually adapt to the cold cold water, so that in a few cold days, a cold bath will not feel too cold. The gradual progress of cold water bath should also include bathing parts from local to whole body, water temperature from high to low, and bathing time from short to long.
(2) Steps of cold water bath Cold water bath exercise should be carried out step by step, according to the following stages.
Take a shower for the first time. This is the primary stage of cold water exercise. Contact with water starts with sensitive faces and feet. The water temperature gradually decreases from the slight temperature, from 25 ~ 35℃ to 15 ~ 25℃, and then to the tap water temperature. Before washing your face with cold water, rub your face, ears, neck and feet to your ankles, then wash your face with cold water until your face turns red, and then wipe off the water. Wash feet with cold water. Soak your feet in cold water 1 ~ 2 minutes, rub them with your hands or feet at the same time, and then wipe them red with a towel. After a cold bath, you can soak your feet in hot water until they are red and hot. At this time, you are not afraid of getting cold and going to bed (no electric blanket). This alternation of cold and hot is doing "vascular movement" on your feet (vasoconstriction when cold and vasodilation when hot), which is beneficial to the prevention and treatment of foot diseases, and because your feet have representative acupoints all over the body, you can also keep fit.
Take a second bath. After taking a cold shower, use a wet towel to start from the upper limbs and gently scrub along the shoulders, back, chest, abdomen and legs. In order to keep out the cold, towels should always be soaked in cold water. Scrubbing limbs should be done in the direction of the heart, so that the venous blood of the assistant can return to the heart. The intensity of rubbing should be gradual, the wet rubbing time should not exceed 2 minutes, and then dry it with a soft towel until the skin is red, which can promote the recovery of body temperature and also have the effect of "blood vessel movement".
Third, take a cold bath. After getting used to taking a cold shower, you can start taking a cold shower. You need to do warm-up activities before taking a bath. Don't take a cold bath with a chill. When you first take a shower, you can spray a small amount of water on your whole body with a sprinkler, first on your limbs and then on your trunk. The water temperature can be adjusted by itself, and the tolerable cold is appropriate. After that, it will gradually decrease to the tap water temperature, and the amount of water sprayed will gradually increase. When washing your face, wipe your body with a towel at the same time to promote the rapid expansion of subcutaneous blood vessels and generate heat (also has the effect of "vascular movement"). You should be quick and wipe your skin red with a dry towel.
Fourth bubble. This is the advanced stage of cold water exercise. The water temperature depends on the temperature and individual differences. Warm water can be used at first, and then the water temperature will gradually decrease. When the whole body is immersed in cold water, rub your hands all over the body to promote subcutaneous vascular dilatation and venous return and accelerate blood circulation. The soaking time should not be too long, and should end before the body gets cold. This typical way of bathing can emulate the popular "vascular exercise" in Ma Yinchu. At that time, as the president of Peking University, he prepared two vats at home, one for cold water and the other for hot water. He soaked in cold water first, then immediately put in hot water and drank cold water again. Blood vessels contract in cold water, relax in hot water and then contract in cold water. This contraction-relaxation-contraction is like blood vessels doing exercises. At present, water heaters are very popular. You can take a hot and cold shower by adjusting the shower temperature without using a bathtub. Different from the above-mentioned cold water bath, because it replaces the immersion bath, it needs to take a shower for a while. Water temperature and shower time can refer to immersion bath.
(8) A doctor in the United States said that the positive way to treat neurasthenia and other diseases is to let him "drink" more nutritious air. What is "highly nutritious air"? First, air with high oxygen content, especially high negative ions, is fresh air; The other refers to air with a certain degree of coldness. The air that meets these two conditions is the air in autumn morning (after sunrise). Ouyang Xiu wrote in Ode to Autumn Sound: "Autumn is the same for those who are sad." He only knows the value of autumn wind, but he doesn't explain why it is valuable. He has a sigh of "Where is the autumn wind going?". In fact, since autumn has arrived, it should be "autumn wind everywhere". The question is whether you have found and used it. So how to find and use it? Do you sleep late? Then, tomorrow, you will get up earlier than usual 1 hour. At this time, when the morning light comes, you go to the balcony, preferably to the nearby open space. You will find that it is a fresh and cool morning-this is the characteristic of autumn morning. Blue sky, clear Wan Li, there may be layers of mist rolling in from a distance, giving people an indescribable fresh and cool feeling. Here, you can find traces of autumn, and the breeze on your face is refreshing. At this time, you breathe highly nutritious air, and the "cold" you inhale is also a cold-resistant exercise.
Air-conditioning exercise can also consciously arrange to wear less clothes at a certain time every day, or wear less clothes, or even shorts to exercise outdoors, which is also a kind of "air-conditioning bath". You can spend less time outdoors at first, and then gradually increase it. The experiment proved that in the environment of 12 ~ 14℃, 2 hours a day, 6 days a week. After 1 month, the cold tolerance was obviously improved. Freezing exercise, regardless of men, women and children, is an essential basic skill. Excessive warmth will lead to the loss of cold tolerance, but it should be adapted to the time, step by step, and persevere. If you are weak, you should practice less, but not in windy and foggy days (you should practice in rainy and snowy days). If you really can't get out, practice on the balcony or by the window. You should "ask for it" for morning running, evening running, walking, boxing and so on. If it is carried out in a cold place, it is also a cold-resistant exercise, and you can also take a deep breath with an air bath. Cold makes blood vessels contract, and exercise relaxes blood vessels, which can effectively prevent atherosclerosis, thus preventing chronic diseases such as cardiovascular and cerebrovascular diseases, hypertension, hyperlipidemia and hyperglycemia, and prolonging life. Exercise until your body sweats slightly. Don't take off your clothes and hat at this time to avoid catching a cold in the cold wind. You can wear a little thinner before exercise to avoid sweating during exercise.
(9) The beauty of autumn is manifested in the mountains, which are high and clean, full of red and green, and the scenery is very pleasant. In this beautiful autumn time, hiking together can not only relax the mind, but also increase physical fitness and elegance. It is undoubtedly a pleasure to enjoy the beautiful scenery of nature and famous mountains and rivers.
"Autumn climbing" is the most authentic fitness exercise in autumn.
As early as ancient times, the custom of climbing mountains in autumn was very popular. Poet Li Bai often "climbs the cliff to Qian Shan" in autumn, leaving many poems praising the mountain scenery. Du Fu, a poet and sage, climbed the mountain alone on the Double Ninth Festival, overlooking the beautiful scenery, and wrote the magnificent poem "Climbing the Mountain", "Leaves are like waterfalls, but I always see the long river rolling". When he climbed to the top of Mount Tai, he bared his chest and shouted, "Climb to the top, and you will see that other mountains are dwarfed under the sky." This is the last song of the ages. Wang Wei wrote in the poem "Mountain Holidays Miss Shandong Brothers": "Being a stranger alone, I miss my relatives twice every festive season. I know from a distance which mountain my brother climbed, and there is one person missing. "
It can be seen that autumn lanterns are the main activities of the Double Ninth Festival. The original autumn movement may be related to the ancient "shooting ceremony". In order to arrange winter life, people have to go hunting or collect some wild food or herbs in the mountains after the autumn harvest. Later, it gradually formed the folk custom of going to the mountain for a party on September 9.
Qiudeng is indeed an activity beneficial to physical and mental health. Autumn lanterns can enhance physical fitness, improve muscle endurance and nervous system sensitivity. In the process of boarding in autumn, the heartbeat and blood circulation of human body are accelerated, the lung ventilation and vital capacity are obviously increased, and the functions of internal organs and other parts of the body will be well exercised. Rock climbing also helps to prevent and treat diseases. Patients suffering from neurasthenia, chronic gastritis, hypertension, coronary heart disease, tracheitis, pelvic inflammatory disease and other chronic diseases, while taking medication, appropriate autumn exercise can improve the therapeutic effect.
In addition, the air in mountainous forest areas is fresh, the floating dust and pollutants in the air are less than those in the flat land, and the negative ion content is high. Being in such an environment is obviously beneficial to health. Autumn sports can also cultivate people's will and sentiment. while