15 benefits of the downward bend forward bend is a simple action that everyone can do, but it is not easy to help health! Gu, the former coach of Japanese baseball player and football player Zhiliang, mentioned in his book "Forward flexion, the strongest method of relaxing muscles and promoting blood circulation" that forward flexion can stretch erector spinae, latissimus dorsi, gluteus maximus and posterior thigh muscles at the same time. If the flexibility of the forward bend is better, it means that the body is healthier, and the following 15 benefits can be obtained in terms of health and posture:
Forward flexion can stretch erector spinae, latissimus dorsi, gluteus maximus and posterior thigh muscle simultaneously.
1. Reduce the probability of falling: When the softness becomes better, your feet can be easily lifted completely, and it is not easy to fall, preventing dyskinesia syndrome and other problems.
2. Being able to walk a long distance: I won't do futile actions, but I can save my strength, so I can walk a longer distance than before, and I won't feel tired.
3. Improve your concentration: If you improve your flexibility, your body posture will become better, which in turn will increase your blood and oxygen circulation rate, so your concentration will also increase.
4. Not easy to get tired: If the posture is correct, it is not easy to be affected by gravity, so the physical exertion can be controlled in a small range, so it is not easy to get tired.
5. improve posture: the pelvis does stand up, and the scapula will return to the correct position, so that you can get rid of bad posture such as hunchback and shrug.
6. Improve the walking speed: The overall improvement of the softness will increase the swing range of the arm and the number of walking steps, so the walking speed will become faster. After the softness is improved, the body is easier to move, so the calorie consumption will increase, and it is not easy to gain weight again or gain weight.
7. The distance between each step becomes larger: because the back of the thigh becomes soft, your feet can take a big step forward and increase the distance between each step.
8. Keep a slim posture: After the softness is improved, the body is more active, so the calorie consumption will increase, and it is not easy to gain weight or gain weight again.
9. Reduce body fat: After breathing becomes smooth, you can absorb a lot of oxygen, effectively burn fat, and achieve the effect of losing weight easily.
10. Relieve shoulder pain: You can make full use of scapula to relax back muscles and improve blood circulation, thus improving shoulder and neck pain.
1 1. Improve low back pain: Because the muscles of the back, waist and buttocks can be fully stretched, the influence of nerve compression can be reduced, thus relieving low back pain.
12. Relieve knee pain: Knee pain is sometimes caused by muscle fatigue. After the muscles behind the knees become soft, not only can fatigue be alleviated, but the pain will also be improved.
13. Breathing becomes smooth: once the pelvis and scapula can move freely, the chest will expand easily, making breathing smoother.
14. prevention of metabolic syndrome: after the body can do whatever it wants, the exercise will increase, which can reduce body fat and prevent metabolic syndrome of abdominal process.
15. Improve visceral metabolic function: After the range of joint mobility is expanded, the physical exercise naturally increases, thus activating and improving visceral function, and metabolism also increases.
Healthy "soft" strength ~ practice sitting soleus muscle stretching every day;
Office workers are sedentary. If they don't want to suffer from discomfort symptoms such as low back pain, hunchback, obesity, physical exhaustion, pelvic skew and poor breathing all day, Gu believes that the easiest way is to do forward flexion every day and get used to the feeling of being stretched. But if you want to further increase the softness, you can try "sitting on the soleus muscle stretching" again. As long as it takes 5 minutes a day, you can also create healthy "soft" strength!
Sitting soleus muscle stretching
Objective: To exercise the flexibility of the body and relax the upper leg.
Action:
1. Sitting posture, stand up your left knee, then straighten your back, relax your shoulders, and gently rest your hands on your left knee.
2. Lift the heel of your left foot, put your chest close to your left thigh, straighten your back to avoid arching, and then press down your upper body with your body weight. Stand up, touch the ground with your toes, lift your heels slightly, and stretch your left calf for 20 seconds.
Times:/kloc-0 or so, 3 groups * * *.