The practice of healthy exercise in the first section, stand on tiptoe before and after.
Put your feet in the front and back position respectively. At this time, you need to stand on tiptoe gently and then put them down slowly. Do it with one foot several times, and then do it with the other foot. Just feel comfortable as the head of the whole person.
Section two, stretching exercise
Feet apart, about shoulder width, toes slightly spread out. Take the comfortable angle as the principle. Raise your right hand, put it next to your ear, palm up, move your right shoulder forward or backward slightly, and feel hot air rushing out of your right rib. If you don't feel this way, you can do the same. After a few seconds, the right hand will relax and droop, repeat the above actions several times, and then change the left hand.
The third quarter rubbings big pier
Rub Dadun point and sit cross-legged. Press the Dadun point on the right foot with the thumb of the left hand (about 2 mm from the edge of the nail root near the second toe of the big toe), press 15 times with the left hand and 15 times with the right hand. Then press the left foot Dadun point with your right hand, as before.
In the fourth quarter, press the fist
Press Taichong point with your finger. First, sit cross-legged and stand up straight. Press the Taichong point between the first and second phalanges of the instep with your thumb, and do sliding massage up and down along the foot seam. It is advisable to do it 20 times in a row. Then change your feet in the same way.
The fifth section, rubbing Sanyinjiao
Knead Sanyinjiao, sit cross-legged, and press Sanyinjiao on the right side (3 inches above the tip of the medial malleolus of the foot and at the posterior edge of the tibia) with the thumb of the left hand, 65,438+05 times with the left hand and 65,438+05 times with the right hand. Then press the left Sanyinjiao point with your right hand in the same way as before.
Section 6: Massage the ribs
Push and rub the ribs. Press your hands under your armpit, and massage along the intercostal space to your chest. When your hands touch, return and massage back and forth for 30 times.
Health campaign for the elderly. Get up.
After getting up in the morning, after washing, smile, stand with your feet shoulder width, relax your upper body, squat down slightly in your lower body, grab the ground on your toes and look out.
Second, the head activity.
Think of your head as a pen tip and write with your head moving? The word longevity. After these actions, make a wreath on your head and rotate it clockwise and counterclockwise for two minutes.
Third, chest expansion activities
Stand in the same posture, legs slightly bent, arms horizontally bent forward through the chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend your legs and extend your legs once, bend your arms flat on your chest, then vibrate once (fist down), and then retract. The time is about 1 minute.
Fourth, cross your palms.
Stand still, hands drooping, palms crossed, palms facing the abdomen, and then open your arms outward, the opening range is suitable for your nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.
5. Draw a circle with two palms.
Palm relative to about 10 cm. Keep this distance, the height of the palm is equal to the belt, and the distance between the palms remains the same. Then the upper arm drives the arm to do circular motion. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then turn right and continue as mentioned above, and draw a circle 20 times in both positive and negative directions.
Six, lunge chest expansion method
Stand with one foot in the front and one foot in the back in a lunge posture, then spread your arms horizontally, hold your hollow fist in your palm slightly, and then slowly do the chest expansion with your arms open and closed. At the same time, your ankles and lower limbs cooperate with the opening of the upper limbs, flexing and stretching your feet in tandem, so that your upper limbs and ankles can be exercised. When you're done, change your feet and get breast enhancement.
Seven, relax, tidy up and end.
The method is to rub your hands, especially Zusanli point (located under the patella of the knee joint, at the lateral depression of the patella ligament, that is, at the four horizontal fingers below the external knee) and Yongquan point (at the bottom of the foot, at the central depression of the five toes), and press the waist for a while, about one minute.
Meridian percussion exercises 1, starting.
Stand naturally with your feet shoulder width apart, knees slightly bent, hands drooping, send your hips to relax and close your eyes. It's true, start to adjust your body and mind in the next section.
Step 2 pat you on the head
The first step is to pat Baihui point on the top of your head with your palm (right hand or left hand), usually about 36 times; Step 2: Pat the Star Point and Shenting Point on your forehead with your palm (right hand or left hand) for about 36 times; Step 3, pat the front of the head with both hands, that is, from the forehead to the top of the head, about 36 times; Step 4, pat both sides of the head with both hands at the same time, about 36 times; Step 5: Flap your hands from both sides of the head to the Fengchi point behind the head at the same time, from top to bottom, usually for 5 times; Step 6: pat the palm (right hand or left hand) from the top of the head to Fengfu point on the back of the head, and pat it from top to bottom, usually 5 times.
Close your mouth and eyes when slapping your head; Step 7, pat and rub your face (dry bath surface), and you can do it after all the slaps are over. Dry bath method: rub your hands, press your palms tightly on the lower part of your cheeks, push your hands and fingers together along the sides of the bridge of your nose, push them to your forehead through your eyes, separate your palms left and right, and then pull them down along the brow bones and palm roots on both sides through your temples and ears, return to their original positions, and repeat for one minute.
Step 3 pat your neck
Step 1: Pat the neck with your palm (right hand or left hand), starting from Fengfu point and reaching the back of the neck. When shooting, the head and neck lean forward slightly to facilitate shooting, usually shooting 5 times; Step 2: tap the left side of the neck with your left hand, starting from Fengchi point and reaching the shoulder and neck. When patting, the head and neck are slightly tilted to the right and front to facilitate patting, and then the right hand is used to pat the right side of the neck. The method is the same as above, using top-down pat, generally pat 5 times; The third step is to rub your neck, lift your chin, and commit suicide with your palm (right hand or left hand) from the chin to the tiantu point at the neck, usually about 36 times.
Have you seen it? What health care campaigns are there? People also see:
1. Healthy exercise before going to bed
Office workers must do sports.
3. How to do internal fitness?
4. Meridian beating aerobics