What are the benefits of lifting your feet against the wall every day? When standing against the wall, you must keep it for about 15 minutes after meals. Standing against the wall is not only good for losing weight, but also good for adjusting bones and shaping body shape. Here are the benefits of lifting your feet against the wall every day.

What are the benefits of lifting your feet against the wall every day? 1 1 Promote liver detoxification

When the feet are lifted high, the blood will quickly return to the liver and kidney, giving it a new detoxification function.

When the feet are raised high, the metabolism will be accelerated, and there will be a strong and extremely acidic reaction below the waist. In order to solve the instantaneous increase of toxins, the human pituitary gland will secrete hormones, stimulate potential and strengthen detoxification.

Step 2 stabilize blood pressure

When the feet are lifted high, training breathing in Tian Dan can reduce the burden on the lungs, and the turbid gas in the chest can be discharged smoothly, which can solve the depression of the chest, help the heart to return to normal function, greatly reduce psychological pressure and stabilize blood pressure.

3. Smooth blood flow

When the feet are lifted high, the Shenque (navel) has the same luck as Mingmen, which opens the blood of Ren Du, dilates capillaries and increases skin respiration and metabolism.

4. Prevent joint degeneration

Lift your feet high, keep your spine level, your muscles are elastic, and your blood is smooth. Each joint will naturally proliferate bone marrow, and the nerves on both sides of the spine will return to normal conduction. How can joint degeneration or long bone spurs compress nerves?

5. Help sleep

Lean your legs against the wall and let your body relax deeply. Coupled with slow and regular breathing, it can stimulate the nerves of relaxation and digestion. Friends who are troubled by insomnia can do this for a while when they can't sleep, which can help them fall asleep.

6. Reduce blood fat and stabilize blood sugar

Because you sweat when lifting your feet, acidic toxins can be excreted and blood lipids naturally burn. Because the spleen governs the limbs, exercising the spleen when lifting the feet can stabilize blood sugar, improve the function of the spleen and make people's temperament natural and kind.

In addition, this kind of foot lifting can also relieve the edema of thighs and feet and insist on losing weight for a long time.

How to lift your legs against the wall?

1, if the body is stiff, the distance between the legs and the wall can be a little farther;

2. If the body is soft, you can choose to be closer to the wall;

3. Try to move your body according to the mat until you find the most effective position for you;

4. Let your legs lean against the wall and try to stay vertical;

5. Feel the center of gravity of your femur and abdomen penetrate from the back of the pelvis to the trunk;

6. Close your eyes and let your attention slowly focus on your breathing;

7. Keep 10- 15 minutes;

8. Finally, when putting down your legs, bend your knees, let your feet step on the wall and raise your hips. Then put down your hips, exhale, and get up and return to the sitting position.

How to do stretching exercise before going to bed

1 Lie on your stomach and put a yoga mat on your abdomen. Hands stretched forward, hands parallel. Then cross your arms, put your right hand on the left and your left hand on the right, and try to keep your arms in the same straight line. This action can stretch the shoulders well. Holding the mouse and mobile phone for so long a day, it's time to pull it down and stretch. Close your eyes, keep this action and take 10 deep breaths. Then, switch the direction of arms crossing and keep the same time.

Lie on your back, with your arms open, in line with your shoulders. Then, bend your knees and put your feet on the ground. Hook your left knee to your right knee. Move your hips to the left of the yoga mat so that you can twist your body to the right. Keep this action and take 10 deep breaths. Then, repeat on the other side.

3 Complete the last twist and let the body return to the center of the yoga mat again. Bend your knees and put your right foot on your left leg. The right hand passes through the middle gap and hands are crossed on the left leg tibia. Keep the pelvis always attached to the yoga mat, press the left knee to the chest, and stretch the right leg more. Keep this action and take 10 deep breaths. Then, repeat on the other side.

Bend your knees and land on your feet. Then, straighten your right leg up, grasp your knee, ankle and sole in turn, and slowly put the heel of your left foot back on the yoga mat to straighten it, so that your right foot can be stretched. If it is difficult for the lovers to straighten their left legs, they can keep their original bent knees. Keep this action and take 10 deep breaths. Then, repeat on the other side.

Finally, a simple sitting twist. When doing this, inhale, stretch your spine, exhale, and slowly turn left, with your right hand on your left knee and your left hand behind your back. Keep this action and take 10 deep breaths. Then, repeat on the other side.

Exercise before going to bed

1, joint and nerve movement

After lying on your back in bed, put your hands to your chest, let go of your hands, bend your hands first and then open your fingers. After opening and releasing, raise your hand and move to the left and right, one to two minutes at a time, once in the morning and once in the evening.

2. Neck movement

Sit on the backrest and do it in turn as follows: move the left and right shoulders up and down 10 times; Turn left and right 10 times; Head bending back and forth 10 times; The head bends to the lower right and the lower left respectively 10 times; Stretch your hands horizontally left and right, and then turn your head left and right 1 time; Stretch your hands forward and turn your head left and right 1 time; Stretch your hands forward, then bend your elbows and make a fist; Keep the above posture, stretch your arms back as far as possible, and straighten your chest forward. Finally, relax, put your hands on your knees, stand and shake left and right, and exercise your abdomen at the same time, about l 10 times before and after. Do it once in the morning and once in the evening.

3. Promote blood circulation.

Lying on a flat bed, you can lie on your back or take a seat, then bend your toes backwards, put your hands across your neck, and hold the fourth or fifth cervical vertebra, like a goldfish, for one to two minutes in the morning and evening.

4. Stimulate capillary movement

On your back, rest your neck on a hard pillow, stretch your arms perpendicular to your body, and then exercise your limbs for one to two minutes at a time, once in the morning and once in the evening.

5, squat fitness

Hands rested on her hips, feet shoulder-width, eyes straight up, knees slowly squatting, heels off the ground, focus on toes, and at the same time read "ha" in her mouth and spit out turbid air in her abdomen; Breathe in when you stand up, stay in your abdomen, and imagine yourself breathing fresh air into your abdomen.

Step 6 pedal in the air

Lie on your back, put your back on the ground, support your body with your elbows, bend your knees with your right leg, and move to your chest. Then stretch your legs and keep them off the ground 15 cm, while bend your knees with your left leg and move to your chest. Don't hunch your back, it's like pedaling a bike. The whole process only takes 30 seconds.

What are the benefits of lifting your feet against the wall every day? Can you squat against the wall?

It is not impossible to squat against the wall, but squatting against the wall will affect the effect of squatting to a certain extent. Although people who are new to squatting posture can squat against the wall for a longer time, the effect is somewhat discounted, and it is possible to develop the habit of exercising against the wall. So try not to squat against the wall.

Who is suitable for squatting against the wall?

Although the effect of squatting against the wall is not so strong, it still has the effect of fitness. And if you lean against the wall, the pressure on your knee joint will not be so great, so for example, if you have knee joint disease or knee injury, the elderly can March against the wall.

How to warm up while squatting?

Many people think that squatting is not a very strenuous exercise, so they often omit the warm-up session. In fact, warming up is very important for squats. When squatting, because the center of gravity is concentrated on the waist, abdomen and legs, warm-up exercises include some whole-body exercises, such as jogging. You should also warm up these parts, such as around the most burdened knee joint: stand with your right knee raised and put your legs under your right thigh with your hands crossed. Turn the calf clockwise to the right with the knee joint as the axis, and then turn counterclockwise to the left for the same number of times after four or five turns. Then change the left leg to practice, the method is the same as before. You can also twist your waist, move your wrists, and move all parts, muscles and joints of your legs.

There are several types of squatting horse stance.

1, Siping Mazi

Ping Ma Bu is a fourth-class horse. Its practice posture is to open the legs in parallel, the distance between the feet is three feet long, then squat down, and the toes are parallel and forward, and don't curl outward. Knees should be propped out, knees should not exceed toes, and thighs should be parallel to the ground. At the same time, your hips should be contracted forward, and your hips should not protrude. This will make your crotch arc, commonly known as round crotch, and your chest will be pulled out. Don't stand out, your chest should be flat, your back should be round, and your hands can encircle your chest, such as holding the ball. Virtual spirit is strong, the head is propped up, and a line is hung above the head. Feet shoulder-width or three and a half feet will do. It should be noted that the exercise parts of wide horse and narrow horse (feet and shoulders are the same width) are different, and the movement of narrow horse is relatively difficult, especially the low and narrow standing posture, which is easy to cause hip syncope and chest thrust, and the movement is not easy to standardize. It is more appropriate to stride for the first training, three feet or three and a half feet.

2. Stand high.

Ma Ping, that is, Ma Ping, is relative to Siping Horse. The high horse stance just look does not require the thigh to be parallel to the ground, but there is no uniform regulation on the specific height. Most of them squat to 120 degrees, and those who are old or weak can be higher.