1, practice squatting pile:
[Preparation posture]: 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.
[Action]: Take a step to the left with your left leg, at the same time, hold your arms in a hug shape, 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. Because the process of exercise is a process of gradually improving and adapting to the function, it takes some time to adapt to the increase of exercise. Each exercise time is 20 ~ 40 minutes. Exercise gradually increased from 2 to 3 days a week to 5 to 7 days.
2, the use of fitness equipment-tai chi pusher:
[Action]: Facing the equipment, the feet are shoulder-width apart, and the knees are slightly bent 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, with a practice time of 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 facilitate 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 tree-lined path paved with clean and smooth pebbles and walk barefoot on the pebbles. It is advisable to master the time in 30 minutes.
【 Function 】: By increasing the contact opportunities of nerve endings of plantar fascia, ligaments, acupoints and 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 role in the treatment of some diseases.
In fact, there is still something suitable for exercise after dinner. After reading the above knowledge, I wonder if it has brought you the knowledge you want. You can't do strenuous exercise after meals, but you can do some simple relaxation exercises with reference to the knowledge I provided above to help us digest and develop good living habits in life.