The standard of children standing on one foot is not supported by many people when standing on one foot. Standing on one foot is a unique ability in our life, which gives us a particularly unique skill. Let's take a look at the standards and related materials of standing on one foot.
Standard 1 Stand on one foot, with both upper limbs drooping (or both hips and chest can be supported), with one lower limb supported upright and the other raised. Keep this position.
Stand on one leg and do hip adduction-abduction alternate movement on the suspended lower limb.
Stand on one leg, and the lower limbs on the suspended side do alternate water strokes from front to back.
Stand on one leg, straighten the lower limbs on the suspension side, and make clockwise and counterclockwise circular movements with your feet centered on your hips.
Stand on one leg, and raise the upper limbs to both sides by about 60-90 degrees, and keep this posture.
Stand on one leg, with both upper limbs alternately ascending and descending to both sides.
Matters needing attention
This exercise may have antihypertensive effect. People with low blood pressure should pay attention to monitoring blood pressure.
Try to keep balance when exercising. When the suspended side foot touches the ground, it is considered to be out of balance.
Be careful not to hold your breath when exercising.
Every movement can alternate left and right. For example, after the left lower limb is used as a support leg, it is replaced by the right lower limb support.
When doing static exercises such as ① and ⑤, you can compare the longest duration of keeping the same action on both sides.
②-④ Activity exercises can compare the completion time of both sides.
Step by step, gradually extend the maintenance time, or increase the number of completion.
You can practice the bad side more.
All the movements, if done well with your eyes open, can be done with your eyes closed. Be safe when closing your eyes.
Pay attention to safety during practice to avoid falling or other injuries.
During static exercise, try to let the load-bearing line of the support leg pass through the outside of the knee, not the inside of the knee.
Young people can increase the difficulty, such as practicing the following movements to strengthen the back muscles and core muscles:
One-legged standing standard 2 Yoga one-legged standing posture can play a role in shaping body and burning fat.
The steps of standing on one foot in a balanced posture: first, stand on the yoga mat with your legs together and your hands perpendicular to your sides; Then adjust your breathing, inhale, and keep your hands perpendicular to Zhang Kaicheng; Then bend the left knee, the left leg should be parallel to the yoga mat, and the calf naturally droops; Then exhale and lower your left leg. After that, practice this movement repeatedly by changing legs, which is the balanced posture of standing on one foot in yoga and the most basic posture of entering the water.
Everyone who studies yoga needs to learn this movement and practice it repeatedly to achieve the effect of stovepipe and beautiful legs. Standing on one leg is a good action to achieve healthy stovepipe, which has a magical effect on stretching the legs and can also exercise the strength of the legs, so as to stand upright and achieve the balance and stability of the body. This kind of yoga action is a good stovepipe method, with remarkable effect and no rebound.
Yoga has many other postures, such as praying. Prayer is to stand vertically, put your hands on your sides vertically, inhale, lift your left leg and put it on your right leg, and keep your hands closed and straight up for about 1 minute, then exhale, and put your hands and left leg down;
Doing this action repeatedly by changing legs can also achieve the effect of stovepipe weight loss. Standing on one leg can achieve a certain effect in one or two minutes. You can also achieve the desired effect by changing different standing postures, so that your body can achieve a balance when standing, and your legs and hands can be more powerful.
In a word, yoga is a kind of exercise that can make the body, mind and spirit reach a certain level. It can improve the balance of the body, relax the mind, improve the spirit and make people calm down. Yoga posture seems to be a relatively simple movement.
In fact, it will still be difficult to practice, which will not only enable us to achieve the effect of fitness, but also change our body shape, thus achieving the effect of losing weight. Therefore, if you want to have a confident and attractive self, you should start to exercise yourself from yoga.
The standard of standing on one leg 3 The longer you stand on one leg with your eyes closed, the longer your life will be.
According to a study in the British Daily Mail, standing with one leg closed can indicate to some extent whether you live long. If you can persist for more than 10 seconds, it means that all systems of the body are in a relatively balanced state and healthy. On the contrary, it means that the reaction muscle strength and balance are weak and aging is fast.
Without any visual reference, the one-leg eye-closing station relies on the balance receptors of the vestibular organs of the brain and the coordinated movement of the whole body muscles to measure the time when the body's center of gravity is maintained on the one-leg support surface, so as to reflect the strength of balance ability. Since the age of 35, the balance ability of the human body has begun to decline, so it is easy to fall when you are old, but if you can persist in training your balance ability, you can stay young forever.
Exercise balance generally uses unconventional exercise to stimulate the human body to make a balanced response. Standing on one leg is very effective training. Don't be eager for success when practicing, and close your eyes after training for a while.
The specific steps are: hands akimbo, eyes closed, standing on one leg, knees bent on the other leg, feet off the ground, so that the calf sticks to the knee of the standing leg. At the beginning of practice, it takes about 10 seconds to change the other foot. If you insist on practicing every day, you can keep it longer.
It should be reminded that the bones and muscle groups of the elderly themselves are poor, so we should pay attention to supporting objects during training to avoid falling. In addition to standing with one leg closed, you can also try walking in a straight line with a book on your head, walking on a balance beam or a plum blossom pile.
If you want to live a long life, remember the six "micro" of health
Scientists have suggested that being slightly fat (slightly fat 10%), slightly cool (about 20 degrees), slightly hungry, slightly sweaty, slightly stupid and smiling is easy to live long and healthy. Reasonable diet is an important part of health management, so we should not only pay attention to nutrition, but also prevent overnutrition.
At the same time, we should also pay attention to how to clean up free radicals in the body. The main measures are: mastering the dietary balance, controlling the total amount, living within our means, not being partial to food and overeating according to our hobbies.
A balanced diet is a diet formed by scientifically choosing a variety of foods. Vegetarian mix, mainly vegetarian, keep low fat; Sweet and salty, mainly light, keep low sodium; Thickness matching, mainly coarse, preferably whole bran; Color matching, mainly green, one third.
Maintain the proper proportion of protein, fat, carbohydrates, inorganic salts, vitamins and trace elements: protein 15%, fat 20% and carbohydrates 65%. At the same time, it is also necessary to consider the appropriate collocation of driver protein, volume element and moisturizing element.
Specifically, the daily intake of staple food is 4-6 Liang, including rice, wheat, miscellaneous grains, miscellaneous beans, potatoes, boiled eggs 1, 300 ml of dairy products, nuts 1, lean meat 1 (fish, shrimp and other meats are eaten alternately), and attention should be paid to supplementing fresh vegetables.
Such as green bamboo shoots, tomatoes, spinach, carrots, eggplant, pumpkin, celery, lotus roots, onions and fruits with high potassium and low sugar, such as kiwi fruit, dragon fruit, cucumber, red grapes, apples, bananas and oranges.
The proportion of various foods should be coordinated. If some nutritional supplements are not enough, it will affect the process of body repair, making the repair impossible. If it is over-supplemented, it will lead to the accumulation of environmentally active acid (reactive oxygen free radicals) garbage.
For example, if protein is ingested too much, its metabolites nitrogen, purine and uric acid will cause gout and even damage the kidneys; Excessive fat intake will produce vascular waste such as ketone bodies and triglycerides; The intake of sugar or sweet fruit exceeds the sugar tolerance of pancreas and is prone to diabetes; Eating too much, beyond the stomach's capacity, will cause indigestion;
Eat less every meal and overnight, don't eat expired and spoiled food, and pay attention to eating regularly, eating regularly and quantitatively, chewing slowly. In short, be hungry and thirsty, and measure seven points. It's better to be short than to eat hungry.
As the saying goes, one meal hurts, and ten meals have soup. Overeating will obviously increase brain fibroblast growth factor, and long-term satiety will inevitably lead to cerebral arteriosclerosis, mental retardation and "three highs"