How to do meridian health aerobics? Exercise is very important to each of us. Exercise can strengthen our physique, especially prevent various diseases, and is especially beneficial to health care and health preservation. How to do meridian health aerobics?
How to do meridian health-keeping aerobics 1 1, shrug exercises
Relax your shoulders and neck, keep your head straight naturally, and raise your shoulders naturally, but be careful not to shrink your neck and keep your neck still. Just try to lift your shoulders and make them feel sore. When you shrug your shoulders, hold for 2 seconds, and then sink your shoulders violently. This is a complete movement, and it is advisable to do it 20 times each time.
2. Relax the neck movement
Grasp the shoulders with both hands and five fingers, then rotate from front to back for 20 times, and then rotate from back to front for 20 times. Shoulders and neck feel relaxed, suitable for office work and rest.
3. Rotation practice
This action can be done at rest or when you feel tired of your neck. This action can be done at rest or when you feel tired of your neck. It's simple. Turn your head to the left forcibly, then keep your eyes oblique for 5 seconds, then recover, then turn your head to the right, look at the upper right oblique side for 5 seconds, and relax your neck.
4. Shoulder-expanding exercises
Sitting in a chair for a long time, you will inevitably feel as if there is a stone on your shoulder. After using the keyboard for 40 minutes, put your hands on your hips, hunch your shoulders, turn from front to back, move your shoulders, and keep your neck still. Turn 20 times each time to relieve shoulder and neck muscles.
How to do meridian health aerobics II. Practice of abdominal breathing
1. Feet shoulder width apart, tongue against the palate, hands crossed.
2. When inhaling, inhale slowly through your nose (don't open your mouth, lest the breath run to your lungs), and the intentional breath will naturally reach Xiadantian (the belly button is three fingers wide, also known as the abdomen). The focus is on the lower abdomen, where the lower abdomen slowly expands due to inhalation.
3. Pause for a moment, and then slowly exhale the gas from your nose.
Second, the action essentials tips
1, breathe naturally, don't hold your breath, don't be nervous. After getting used to it, you can even breathe normally.
2, one breath is 1 time, the longer the breathing interval, the better. Those who breathe for a long time can start practicing, 3 minutes every two times, and those who breathe for a short time can practice 1 time, 1 minute. Then it will gradually elongate.
3. When exhaling, the abdominal muscles contract as much as possible, and the lower abdomen is sunken.
4. It is recommended to take 5- 10 minutes abdominal breathing in bed in the morning and evening. The air inlet is 10 and the air outlets are 7 and 8.
5. The anus is slightly open when inhaling and slightly closed when exhaling.
6. At the beginning, you can do it lying down, wait until you get used to it, then practice standing, and finally sit down or even walk. This is the best way to step by step and do what you can.
7. When inhaling and exhaling, the slower the better.