Short answer sports are: walking, Four feet? Walking, abdominal breathing, abdominal stretching and contraction, kneeling posture, leaning forward.
Walking: Walking is the most basic activity and movement of people, and it is the most basic one in sports. Recently, many people can't walk for an hour a day. This is not good. Walking can effectively help eliminate defecation and is very effective for constipation.
? Four feet? Walking: This action is just like an animal walking. You can do it at home, which is simple, convenient and effective. Walking on all fours for more than 30 minutes by using both hands and feet is very good for promoting intestinal peristalsis. People with indigestion or constipation or defecation must do this exercise.
Abdominal breathing: this is closer to breathing than exercise. Most people breathe in the chest. If you adjust your breathing to the abdomen, it will not only help solve constipation, defecation and gastrointestinal peristalsis, but also stabilize your mind, which is very beneficial to your body. Breathe 10-30 minutes before going to bed every day.
Abdominal stretching and contraction: the action of relaxing again after abdominal tightening. This forced contraction can activate the peristalsis of the intestine and make the stool unobstructed. Pay attention to exhaling deeply during contraction and inhaling deeply during contraction.
Kneeling forward: kneel on the ground, touch the ground from knee to toe, keep your upper body upright, and let your hands hang down naturally. Sit down slowly until your weight is completely on your ankle, put your hands on your knees naturally and keep breathing normally. Hold this position for about 30 seconds, then lean forward after relaxation. Repeat 3-5 times. This action helps to promote gastrointestinal peristalsis, eliminate flatulence and gastrointestinal syndrome, and strengthen thigh muscles.