The role of doing calisthenics for urbanites Nowadays, it is very difficult to get up every morning. You always have to wait until it's too late to get up in a hurry to go to work, let alone exercise early. But the ancients said? Smell the chicken dancing? It can be seen that morning exercise is good for your health, but it is not suitable for outdoor exercise because of urban pollution, especially in foggy days. It is better to get up and do a set. Ten-step massage exercises can also relax muscles, promote blood circulation and keep fit. Especially for the elderly, it can also play a role in preventing and treating diseases. Here is to introduce this set of health massage exercises for everyone:
1, comb your hair with both hands. Hands and fingers are naturally separated, slightly bent, and the hair is combed from front to back. Don't push too hard, the head is comfortable and painless, 50 times each.
Ancient health experts have always advocated? How to comb your hair? . Is this because the head is? First of all? Many eight veins in the twelve meridians meet Qi Jing at the head. There are dozens of acupuncture points on the head, accounting for about 1/4 of the whole body acupuncture points, and there are more than 10 specific stimulation areas. Therefore, combing hair with both hands can smooth menstruation, improve blood circulation, relieve headache, relieve fatigue, improve sleep, and also have the functions of nourishing hair and preventing alopecia.
2, palm push ren mai. Ren meridian is located on the anterior median line of human body. Lying in bed, push down from the center of the chest with the palm of your hand, and push through the navel to the lower abdomen, ***50 times.
3, palm rubbing the abdomen. Lie on your back, put your hands on your abdomen, and do circular motion around your navel clockwise, ***50 times.
Steps 1 and 2 have the effects of regulating stomach and strengthening spleen, resolving food stagnation, promoting qi circulation and relaxing bowels, and can effectively prevent gastrointestinal diseases. In addition, due to the effective stimulation of Guanyuan, Qihai and Zhongji points in the lower abdomen, it can also strengthen the body, enhance immunity and improve the function of viscera.
4. refers to the wind pool. Fengchi point is located in the depression where the hairline of the back of the head is flush with the earlobe. Press Fengchi point with both thumbs, 50 times left and right, and feel sore locally.
Rubbing Fengchi point frequently can effectively prevent and treat headache, dizziness, hypertension, neck pain, red eyes pain, stroke, cold, stiff neck and other diseases.
5. Shiatsu Laogong. When making a fist, the position pointed by the middle finger in the palm is Laogong point. Press Laogong point of one hand with the flexed middle finger of the other hand for 50 times.
Laogong point is a strange point outside the meridian, and acupoint massage can play a role in calming the heart and lowering blood pressure.
6. Push the bridge bow. The acupoints of the bridge arch are located on the large tendons on the front and back sides of the human neck, which can be felt when moving the head left and right. Push slowly from top to bottom with your thumb (Figure 2), push 50 times on one side, and then change the other side. Be careful not to push both sides at the same time, so as not to cause reflex blood pressure reduction or even syncope.
Gong Qiao point has the function of lowering blood pressure. Western medicine believes that there is carotid sinus here, and proper stimulation can lower blood pressure.
7, knocking on the gallbladder. The gallbladder meridian is located on the outside of your body, so you should knock 50 times on the outside of your left and right thighs with your fist. Because the muscles and fat in the thigh are thick, you need to exert a little force to effectively stimulate the acupoints.
Knocking on the gallbladder meridian can accelerate the secretion of bile, enhance the absorption capacity of the human body, and at the same time have the functions of regulating emotions and relieving tension.
8. Fists and kidneys. The acupoints of the kidney meridian are located at the waist, two fingers wide on the left and right sides of the spine, and level with the navel. Hold your hand into a fist, focusing on the first knuckle of your index finger, or spread your hand naturally, focusing on the thumb and abdomen, and massage in circles on the acupoints. Massage 50 times on both sides.
The kidney is one of the most important organs in the human body, and it is the innate foundation. Modern people's long-term sedentary, frequent smoking, unrestrained sexual life, irregular life and other bad habits will damage kidney qi. Rubbing kidney points can tonify liver and kidney, replenish essence and marrow, and relieve symptoms such as nocturnal emission and soreness of waist and knees.
9. Knock on Zusanli. Zusanli is located 3 inches below the lateral knee and in the depression of the upper segment of the lateral tibia. Hit both legs at Zusanli 50 times.
Zusanli is the focus of human health care, which can prevent diseases, protect health and strengthen the body. Beating Zusanli can prevent aging and prevent all diseases. Healthy people often massage Zusanli point, which can make them energetic and healthier physically and mentally. Sticking to Zusanli point can prevent and treat stomach pain, pantothenic acid, abdominal distension, diarrhea, vomiting, constipation and other digestive system diseases, so there are? Three miles in the belly? Said.
10, palm rubbing Yongquan point. Yongquan point is located in front of the foot palm 1/3, which is a depression when the toe flexes. Rub Yongquan point back and forth with your palm, 50 times on each side.
Yongquan point is the lowest point of the whole body and the first point of the kidney meridian, which is closely related to human life. Regular massage can tonify kidney, improve eyesight, nourish internal organs and prolong life.
How to do aerobic exercise in sit-ups and stretch in bed.
Put the pillow behind your back, stretch your body backwards with your hands, then naturally lift your hands and put them flat, expand backwards as far as possible, and then take a few deep breaths repeatedly. Raising one's hand and expanding one's hand can make the ribs pull up, the chest cavity expand, the diaphragm activity strengthen, and make most muscles of the body contract, thus accelerating blood circulation, making blood flow back to the whole body quickly, supplying enough oxygen and blood to the heart and brain system, and keeping a clear head. Deep breathing can activate lung cells and promote alveolar work.
When dressing, sit on the bed and do chest expansion exercises.
First, extend your left hand from your shoulder to your back, shake hands with your right hand, then put your hands together and try to straighten your chest forward. After that, extend your right hand from your shoulder to your back, shake hands with your left hand, put your hands together and try to keep your chest forward. Repeat this for 3-5 times. It has the functions of breast enlargement, breast enhancement and back softening. This has a special effect on preventing female breast sagging. Especially middle-aged women want to improve their body shape, they must insist on doing this exercise to maintain their breasts.
When you go to the toilet, sit on the toilet and tap your teeth.
Close your lips and tap your teeth a few times. It can dilate blood vessels in periodontal ligament, improve local blood circulation, fix gums and reduce the possibility of dental diseases. At the same time, knocking teeth increases oral saliva secretion and helps digestion.
When you brush your teeth, stand and lift your anus.
Lift the anus and abdomen when inhaling, and slowly relax the anus when exhaling, and do it continuously for 20 -30 times. The movement of lifting anus can raise middle qi, strengthen viscera, regulate qi and blood, and regulate yin and yang. Repeated contraction can enhance the function of anal sphincter, accelerate venous return, improve blood circulation in anus, promote intestinal peristalsis, prevent hemorrhoids and constipation, and have curative effect on improving visceral ptosis and gastrointestinal dysfunction.
When making up, massage your feet with a pedal massager.
When making up, put your feet on the pedal massager and massage your feet while making up. The internal organs, skeletal muscles and limbs of the human body have corresponding reflex zones in the foot, and the foot has a large number of nerve endings. Doing more foot massage can improve the functions of nervous system, urinary system, reproductive system and circulatory system, not only can eliminate fatigue, improve immunity, but also can play a role in delaying aging and preventing and treating diseases.
When you go out, you'd better kneel down and put on your shoes.
Many people are used to sitting on a stool or standing in shoes when changing shoes. Actually, it's better to kneel down and wear shoes. You can move the lumbar spine, stimulate the movement of the calf and ankle, and you will feel the leg muscles working hard. Consciously bending over, bending knees, squatting and other actions can also enhance heart vitality and improve dizziness caused by body position changes.
When working, do flapping exercise on the spot at the right time.
After sitting in the office for a long time, don't forget to get up and pat your body and hands. Flapping is a good self-massage, which can vibrate the meridians and organs inside the body, relax them and avoid cervical and lumbar diseases caused by limb stiffness and numbness. The reason for patting the palm is that the back of the palm is covered with the relevant acupoints of the body, which stimulates the acupoints, makes the meridians unobstructed, eliminates depression and anxiety, increases the blood supply to the brain and heart, strengthens the brain and improves intelligence, prevents arteriosclerosis and Alzheimer's disease, and promotes physical and mental health. People who have seen how to do aerobics after getting up have also seen:
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4. Aerobic exercise video