Action: When standing, your feet are shoulder-width, your arms droop naturally, your palms are lightly attached to both sides of your legs, and your eyes look straight ahead. Take a step to the left with your left leg, at the same time, raise your arms into a hug, raise your hands over your shoulders, and look straight ahead; Kneel and squat with your legs about 130 degrees, keep steady and keep your upper body straight; Press your hands at the same height as your navel, and keep a half squat posture 15 seconds. When the lower limbs feel sore, numb and swollen, stand up slowly and breathe naturally.

Function: It can exercise the muscles of lower limbs and back and relieve muscle tension. The above exercise should follow the principle of gradual and moderate, starting with a small amount of exercise, and the heart rate should be increased by 30% ~ 50% after exercise.

2. Tai Chi Pushing Hands

Action: Facing the Tai Chi pusher, your feet are shoulder-width apart and your knees are slightly flexed to form a standing posture. Open your hands, put them on the same side of the two turntables respectively, and turn the turntables. During exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should lunge; When pushing to the left, the center of gravity moves to the left and the lunge of the left leg repeats. The practice speed is moderate, the time for one practice is 3 ~ 5 minutes, and you can do it 2 ~ 4 times, depending on your own situation.

Function: It can exercise upper limb muscles, relieve arm muscle tension caused by writing, promote gastrointestinal peristalsis and promote digestion. In the above sports, we should pay attention to moderate and even movements, and avoid overexertion to avoid injury.

Step 3 walk barefoot

Action: Choose a shady path paved with clean and smooth pebbles and walk barefoot on the cobblestone road. It is advisable to master the time in 30 minutes.

Function: By increasing the contact opportunities of plantar fascia, ligaments, acupoints and nerve endings with uneven roads, the sensitive areas of plantar are continuously stimulated, and these stimulation signals are transmitted to the corresponding heart organs and the corresponding cerebral cortex, which can adjust the functions of various parts of the body and play an auxiliary treatment role for some diseases.

4, variable speed movement

Action: Generally speaking, the walking speed is 25 ~ 30m/min, the walking speed is 70 ~ 90m/min, which is equivalent to about 5km per hour, and the jogging speed is 6 ~ 7km per hour. It is generally better to walk at a constant speed, but it can also change speed according to the terrain and ground structure. During exercise, the heart rate should be controlled at 1 10 ~ 130 beats/min.

Function: As an aerobic exercise, it can improve cardiopulmonary function and relax muscles.

Extended data

According to the intensity of exercise, you can take a walk, walk, square dance, Tai Ji Chuan and other light exercises from half an hour to one hour after meals. Moderate exercise such as jogging, weight-loss exercises and cycling can be carried out one to two hours after meals. High-intensity sports such as long-distance running, skipping rope, playing football and basketball should be carried out two to three hours after meals.

According to the appetite, if the appetite before exercise is large, and the food you eat is mainly protein and fat, these foods are difficult to digest, so it is best to exercise for more than two hours after meals. If the amount of meals is small and the food is mainly carbohydrates, vegetables, fruits or liquid food, the interval between meals and exercise can be relatively shortened according to the intensity of exercise.

People's Health Network-Doing these four kinds of exercises after meals is good for your health.