From July 1 1 to July 12, Brother Zao learned the exercise system in self-intelligence and benefited a lot. In the past two days, Brother Xiaoyu has carefully studied the notes of,, Li Rong, Wen Li and Senior Sister about the sports system, and combined with his own learning experience, the answers are as follows:

I. Basic concepts

(A) natural therapy and natural life law

Physiotherapy is a science and art to maintain and restore health by using such mental factors as food, air, water, sunshine, gymnastics, sleep, rest, hope, faith and so on, which are directly related to human life. Western alternative medicine originated in 18 and 19 centuries. The term physiotherapy was not used until the end of 19. But its philosophical guiding ideology can be traced back to Hippocrates Medical College in 400 BC. Baidu baike

The core of natural therapy is natural lifestyle. In other words, human beings should conform to the laws of the four seasons, that is, spring, long summer, autumn harvest and winter storage, learn from natural animals and plants and live a healthy lifestyle.

Different plants in different seasons have different medicinal properties. In the case of four distinct seasons, plants in spring, such as Bupleurum chinense and forsythia suspensa, have antibacterial and antiviral effects; Plants in summer, such as Prunella vulgaris, have the function of clearing heat and purging fire; Plants in autumn, such as loquat and Fritillaria cirrhosa, have the function of nourishing yin and moistening lung; In winter, rhizomatous plants, such as Aconitum, have the function of restoring yang and benefiting qi.

Herbivores are different from carnivores. Herbivores are not thin, such as rhinoceros and elephants; Carnivores are not fat, such as lions, tigers and leopards. The thinness of carnivores gives people the feeling of strength. "I'm not a vegetarian." Herbivores eat all day because they don't have enough calories. Carnivores eat when they are hungry and sleep when they are full. Animals are not greedy. People are greedy, so they are anxious.

According to Xiao Zao's understanding, natural therapy and natural living method are consistent with China's traditional Huanglao school, especially Huangdi Neijing's understanding of life.

(2) Motion and motion system

Motion: "Motion" refers to the change of position. It includes both tangible position changes, such as movement, jumping and fluctuation, and intangible position changes, such as touch, excitement and heartbeat.

Xu Wenbing, a doctor of traditional Chinese medicine, believes that "moving" means using hands and feet to exert strength. The traditional Chinese character of "move" is "move", in which "heavy" means swollen feet and movable heels. "Body" and "body" are two different things. "Body" refers to the body and trunk; "Body" refers to limbs and branches. The body is a trunk, and the body is a branch attached to the trunk. The body is the foundation and the body is the purpose. The order of "keeping fit" is very important. With a strong body, there will be strong limbs.

Cloud: Application is subjective; A series of changes caused by actively trying to take advantage of changes but failing to achieve their goals are all sports system diseases. For example, the neck can't turn left and right, the head can't be raised, the arms can't be raised, and the legs and feet are numb. , are motor system diseases.

Dr. Qiu believes that sports system diseases have two meanings. One is the biological level, that is, the body position can not change normally and the physical activity is limited; But refers to the psychological level, subjective want but can't do it, and psychological activities are limited.

Exercise system: The exercise system is composed of bones, joints and skeletal muscles, accounting for about 60%~70% of human body weight, which plays a supporting, protecting and exercising role. The bones of the whole body are connected together in different forms, forming bones, supporting weight, protecting internal organs, maintaining body posture and giving the basic shape of the human body, but not providing broad attachment points for skeletal muscles. Bone is also an important hematopoietic organ, and stores a lot of minerals in the body, such as calcium and phosphorus. Muscle is the power device of the movement system, which spans one or more joints, contracts and pulls the bones attached to it under the control of the nervous system, and produces lever movement with bone connection as the link. Bone-to-bone connection is the passive part of the exercise system, while skeletal muscle is the active part of the exercise system. systematic anatomy

(C) Position-Feeling-Concept

1, location

Forward: leaning forward means being good at exploration and rational thinking, and it also means that it is difficult to give trust and weigh the pros and cons in advance.

Backward: leaning backward means worry. To be tested

Above: Generally speaking, it is related to leaders, parents and authority.

Xia Xia: Xia Xia is generally related to subordinates and younger generations.

Left: Left is generally related to men, career, rationality and the present.

Right: Yes, it is generally related to women, sensibility and the future.

Physiological bending and straightening of neck: stubbornness

Step 2 feel

Pain: hatred

Pain: distressed, distressed, love and hate.

M: I want it but I can't get it. Remarks: Being tickled is "skin hunger".

Wood: blocked, unable to respond.

Acid: embarrassment, injustice

Protrusion: you can't use force.

Special reminder: according to different positions and real feelings, you can judge a person's personality characteristics and general experience.

Second, the basic principles

(A) the four principles of the human body

Principle 1, x: cross-control of the body by cerebral cortex, right treatment of left disease and left treatment of right disease (contralateral treatment), mainly used for the treatment of limbs. The same is true of the principle of "Huangdi Neijing Needle".

2. Pull rod principle: If the spine is regarded as a telephone pole, the erector spinae on both sides is like the pull wire on both sides of the telephone pole. When the cable on one side becomes shorter, the cable on the other side becomes longer, and at the same time, the pole will tilt to the end side. For example, if the left erector spinae is damaged or the spasm is shortened, the right erector spinae will be stretched and damaged, and scoliosis may occur. Treatment: ipsilateral stimulation and contralateral relaxation.

3. Bowstring principle: In the process of human evolution, there are many places in the human body that are bowstring-shaped. For example, the four physiologically curved bone parts of the spine are bows, and the soft tissues are strings. If the string is tight, the bow is tight, and if the string is loose, the bow is loose.

4. Chain principle: Several joints on a line can be regarded as a chain, which is connected by a link and drives each other, such as neck-shoulder-elbow-wrist, waist-hip-knee-ankle. You can also use the chain principle to treat the spine, relax the cervical vertebrae and coccyx, and then the whole spine can be relaxed. For example, a tight towel is loosened at both ends and the whole towel is loosened.

(2) Eight switches of human body

1, axillary (left and right)

2. Elbow fossa (left and right)

3. Groin (left and right)

4, popliteal fossa (left and right)

The so-called "switch" refers to the key points and breakthrough points of the human body. Between husband and wife, you can pat each other and toggle the eight switches of the human body to achieve the purpose of health care.

(3) Evaluation system

1, two brains: left brain and right brain.

Left brain is good at analysis, linear thinking and rationality, and is responsible for managing language expression, so left brain thinking usually belongs to "spotlight" thinking. For example, we use the left brain when we set goals and remember names or dates.

The right brain is comprehensive, imaginative, artistic and good at managing nonverbal expressions, so brain thinking is usually considered as "astigmatism" thinking. For example, when we need to recall a person's appearance and enjoy music, we are using the right brain.

2. Trinity: cerebellum, limbic system and cerebral cortex.

Cerebellum: Its main function is to maintain body balance, regulate muscle tension and coordinate voluntary movement.

Limbic system: Its function is to exchange information among midbrain, diencephalon and neocortex structures. The limbic system participates in mediating instinct and emotional behavior through its connection with hypothalamus and autonomic nervous system, and its function is self-survival and species continuation. In addition, the hippocampus also plays a prominent role in the learning process and memory.

Cerebral cortex: The cerebral cortex is the highest center for regulating or controlling body movements. It consists of three parts: primary sensory area, primary motor area and joint area. The cerebral cortex plays an important role in thermoregulation. The body can regulate body temperature through conditioned reflex or conscious activity.

3. Six channels: sight, hearing, smell, taste and touch. Basic function of two-way communication between sports and the outside world.

4. Seven kinds of intelligence: seeing (painting), listening (music), intelligent analysis, space (architecture, aesthetics, scenery), exercise, introspection (insight into others, understanding one's own abilities).

Third, important enlightenment.

(A) the treatment of lumbar disc herniation

Xiao Zao's initial intention is to cure his own lumbar disc herniation. This course took half a day to explain the problem of lumbar disc herniation, and Xiaozao benefited a lot. Brother Xiao Zao believes that to deal with the problem of lumbar disc herniation, we need to start from the following four aspects:

1, enriching cognition. It is necessary to realize that disc herniation can be cured. As long as there is no pain, disc herniation is not a "disease". From the psychological point of view, through planning to solve self-positioning, make yourself more valuable and enhance your liquidity, you can alleviate the problem of waist discomfort. Dr. Qiu reminded that rich people will not have the problem of backache.

2. Adjust the pelvis. Pelvis is not an important cause of spinal problems. Cervical spondylosis and lumbar disc herniation must first deal with pelvis. Flexible bonesetting is an option. Refer to a wonderful and flexible Bonning experience.

3. Deal with adductor and gluteus medius. Tension of adductor muscle and weakness of gluteus medius are important causes of lumbar problems. This problem can be solved by relaxing adductor and gluteus medius. Fascia gun can be selected to relieve adductor tension and gluteal weakness.

3. Drum method: Principle: People's breathing is directly related to the autonomic nervous system, huh? Parasympathetic nerve excited, sucking? This is sympathetic excitement. Drum method is to let people have a rest by "vacating space-increasing energy-promoting circulation". The main steps are as follows:

First one? Step: relax? The basin, lying flat, pushing or twisting the waist, starts from the spine and relaxes the basin, legs and feet for about 10 minutes.

First one? Steps: lie on your back, bend your knees, and stick the bed board on the lumbosacral part. Make a fist, squeeze your chest, roll your eyes (weaken consciousness control? Can the brain? ), full? , suck? Is that enough? Stay in Dan? Bite, hold back, okay? , guide outward? ,? Is it expansion? Pelvis, lumbosacral space, but it promotes circulation and energy flow. Then completely relax. The complete process of sympathetic and parasympathetic is completed. According to the body? Do it about five or seven times.

Step 3: Sitting posture. First one? Step by step? Type,? Mind guide? what's up Rest in peace in a place of pain? To the top. Sympathetic and parasympathetic nerves will be relaxed after many exercises.

Special reminder: drum swing method is not suitable for acute trauma, hypertension, thrombosis and the elderly.

4, bat squat: facing the wall, nose and chest stick to the wall, squat and then stand up, using the chain principle to deal with spine problems.

(2) Based on the natural lifestyle

Affected by environmental pollution, social pressure and lifestyle, modern people will suffer from chronic diseases such as insomnia, obesity, hypertension, diabetes and hyperuricemia. Too much information can also cause nervous system tension and stress, such as depression and anxiety. However, fools will not be depressed, because they will not go to extremes in receiving information.

Humans should learn from plants and animals in nature. For example, eat less every day, eat only when you are hungry, and eat half a pack, and you will soon lose weight. If you are not greedy, you will have less trouble.

Be a friend of time. Many times, people pay attention to space, but ignore time. In the commercial society, people want to be bigger and stronger, but they lack patience. I am anxious because I want to shorten the time. It's hard to turn your luck around.

Play is a very important treatment, play is the unity of body and mind, exercise is self-conflict, separation of body and mind, self-discipline and even self-abuse. Playing is a process of self-pleasure.

(3) grimace yoga releases pressure.

Grimace yoga is a yoga method, stretching your face by doing all kinds of exaggerated movements, so as to relax and relieve stress. It is said that it also has the effect of removing wrinkles and keeping young appearance. Its principle is the same as yoga practice in other parts of the body, and facial muscles will become coordinated after stretching. This new beauty sport is very popular in Britain and America recently. Baidu baike

When practicing "grimace yoga", the facial movements should be exaggerated as much as possible, and the expression should be ugly. Stretching the face, twisting and grimacing, these facial movements all help to reduce facial wrinkles and "anxiety lines" (wrinkles trapped by anxiety). Because it is relatively simple, rest time can be done in the office, which is welcomed by many urban white-collar workers.

Special note: The above is Xiao Zao's learning experience about sports system. Not necessarily correct, welcome criticism and correction.