The role of health exercises for the current urbanites, every morning to get up is a very difficult thing, always have to wait until it is too late to get up and go to work in a hurry, not to mention will be early for a while to exercise. But the old saying? Winking chicken dance? , visible morning exercise on the body's benefits, but now the city pollution to outdoor exercise is not very suitable, especially in the hazy weather, then you may wish to get up and do a set of? Ten steps massage exercise? , the same can stretch the blood, strong body. Especially the elderly, but also can play the effect of disease prevention and treatment. The following for you to introduce this set of health care massage exercise:
1, hands combing hair. Hands ten fingers naturally separate, slightly bent, from front to back to do the combing action, do not exert too much force, to the extent that the head is comfortable and painless, left and right each 50 times.
Ancient health practitioners have always advocated? Hair should be combed more? This is because the head is? The head of the yang? , the twelve meridians and odd meridians many are converging on the head, the head has dozens of acupuncture points, accounting for about 1/4 of the body's acupuncture points, as well as more than 10 specific stimulation zone, so hands combing the head can unobstructed meridian qi, improve blood circulation, alleviate headaches, reduce fatigue, improve sleep, but also has the role of nourishing hair, preventing hair loss.
2, palm push Ren Chuan. Ren vein is located in the front center line of the human body. Lying on the bed, with the palm of the hand from the chest right in the middle downward push, through the navel to the lower abdomen, **** 50 times.
3, palmistry abdomen. Lying flat, hands overlap in the abdomen, to the navel as the center, along the clockwise direction in the umbilical cord to do circular movements,***50 times.
The first and second steps have the effect of strengthening the spleen and stomach, eliminating stagnation, and smoothing out the bowels, which can effectively prevent gastrointestinal diseases. In addition, due to the effective stimulation of the lower abdomen of Guanyuan, Qihai, Zhongji and other points, but also to strengthen the body, improve immunity, improve the function of internal organs.
4, finger rubbing wind pool. Fengchi point is located in the back of the head hairline and earlobe flush with the depression. Use the thumbs of both hands to rub the wind pool point, left and right 50 times, to the extent that the local feeling of soreness.
Regularly pressing and kneading the Fengchi point can effectively prevent and treat headache, vertigo, high blood pressure, strong pain in the neck and neck, red pain in the eyes, stroke, cold and pillow and other diseases.
5, acupressure laogong. When you make a fist, the middle finger in the center of the palm pointed to the position is the Laogong point. With one hand flexed middle finger knuckle top of the other hand Laogong point, press 50 times.
Laogong point is a meridian outside the strange point, acupressure can play the role of tranquilize the heart and lower blood pressure.
6, push the bridge bow. The bridge bow point is located on the large tendons on both sides of the front of the human neck, and can be felt when moving the head from side to side. Slowly push from top to bottom with your thumb (Figure 2), push one side 50 times, and then change the other side. Be careful not to push both sides at the same time, so as not to cause a reflexive decrease in blood pressure, or even fainting.
The Bridge and Bow point has the effect of lowering blood pressure. According to Western medicine, there is a carotid sinus here, and proper stimulation can lower blood pressure.
7, knock the gall bladder meridian. Gallbladder meridian is located on the outside of the body, with both hands clenched fist knocking on the left and right thighs on the outside of each 50 times, due to the thigh muscle and fat are thicker, so you need to be a little harder, in order to effectively stimulate the acupuncture points.
Knocking on the bile meridian can accelerate the secretion of bile, enhance the body's ability to absorb, and at the same time has the role of regulating emotions, relieve tension.
8, fist rubbing kidney acupoint. Kidney acupuncture point is located in the waist, and the navel at the same level line of the spine on both sides of the left and right two fingers wide. Hand into a fist, with the first knuckle of the index finger as the focus point, or hand naturally spread, with the thumb as the focus point, in the point on the circle kneading. Massage 50 times on each side.
Kidney is one of the most important organs of the human body, for the innate nature. Modern people's long-term sedentary, frequent smoking, sexual immoderation, irregular life and other bad habits will damage the kidney energy. Rubbing the kidney acupoints can tonify the liver and kidney, fill the essence and marrow, and relieve the symptoms of spermatorrhea, lumbar and knee pain and weakness.
9, knock the foot Sanli. Foot Sanli is located 3 inches below the eye of the outer knee, the lateral upper tibial depression. Tap the three miles of the foot on each leg with your fist 50 times.
Foot Sanli is the body's health care point, can prevent disease, health care, strong body, knocking foot Sanli can prevent aging, prevention of diseases. Vegetarian health, often massage foot Sanli point, can be energetic, physical and mental health. Adhere to beat the foot Sanli point, can prevent and control stomach pain, acidity, bloating, leakage, vomiting, constipation and other digestive disorders, so there are? Belly three miles to stay? said.
10, palm rubbing Yongquan acupoint. Yongquan acupoint is located in the palm of the foot in the first 1/3, flexing the toes when the depression is. Rubbing back and forth with the palm of the hand Yongquan point, left and right 50 times.
Gongquan point is the lowest acupoint in the whole body, is the first point of the kidney meridian, and is closely related to human life. Regular massage it can tonify the kidneys, brighten the eyes, nourish the five viscera and six bowels, prolong life.
How to do health exercises when sitting up, do stretching exercises in bed
Pillow pads behind the back, two hands straight back and stretch the body to do stretching movements, and then the natural hands up, flat, and try to expand backward, and then repeated deep breaths a few times. Hands up, extend, can make the rib cage upward, chest expansion, so that the diaphragm activities to strengthen, triggering most of the body's muscle contraction, so as to accelerate blood circulation, so that the blood flow back to the body quickly, supplying the heart and brain system enough oxygen and blood to maintain a clear mind. Deep breathing, on the other hand, activates lung cells and promotes alveolar work.
While dressing, sit on the bed and do chest expansion exercises
First, stretch the left hand from the shoulder to the back, hold the right hand with the back of the past, and then pull the two hands together, and the chest try its best to push forward. Then stretch the right hand from the shoulder to the back, hold the left hand with the back of the past, pull the two hands together, and try to push the chest forward, and so on for 3-5 times. It has the effect of expanding the chest, strengthening the breasts and softening the back. This is effective for women to prevent breast sagging. Especially middle-aged women want to improve their body shape, we must insist on doing this maintenance of the chest movement.
When using the toilet, sit on the toilet to do knocking movement
Close the lips, knocking teeth several times. Can make the periodontal membrane blood vessel expansion, improve local blood circulation and fixed dental bed, reduce the possibility of dental disease. At the same time, knocking to make oral saliva secretion increase, help digestion.
Brush your teeth, stand and do the anal exercise
Inhale when you lift the anus, abdominal, slowly relax the anus when you exhale, and then do it 20 times - 30 times. Lift the anus exercise can make the central qi lift, strong internal organs, and can regulate qi and blood yin and yang. Repeated contraction, can enhance the function of the anal sphincter, accelerate venous return, improve blood circulation in the anal area, while promoting intestinal peristalsis, can prevent hemorrhoids, constipation occurs, on the improvement of visceral prolapse, gastrointestinal dysfunction are efficacious.
Makeup, step on the foot massager massage feet
Makeup, feet on the foot massager, make-up side massage feet. The human body's organs, sinews and muscles, limbs and bones, in the feet have the corresponding reflex zones, feet and a large number of nerve endings, more foot massage, can improve the nervous, urinary, reproductive, circulatory and other systemic functions, not only to eliminate fatigue, improve the body's immunity, but also play a role in slowing down the aging process, preventing and curing diseases.
When you go out, squatting and bending your knees to wear shoes is better
Many people are accustomed to sitting on a stool when they change their shoes, or standing to wear shoes. In fact, squatting and bending your knees to wear shoes is better. Can move the lumbar vertebrae, stimulate the calf belly and ankle at the movement, will feel the leg muscles in the force. Consciously do more bending, bending the knee, squatting action, but also to enhance the heart vitality, improve the dizziness caused by changes in body position.
Office, the right time on the spot to do pat movement
Sitting in the office, don't forget to take the time to get up and pat the body and palms. Clapping is a good self-massage, can vibrate the body's internal meridians and organs, so that the relaxation of the limbs to avoid stiffness and numbness caused by cervical and lumbar spondylosis. And slap the palm of the hand because the back of the hand palm is full of body-related acupuncture points, stimulate acupuncture points, so that the meridians and channels, can eliminate depression, anxiety, but also increase the blood supply to the brain and the heart, brain and intelligence, prevention and treatment of arteriosclerosis and Alzheimer's disease, to promote physical and mental health. Read how to do health care exercises when you get up people also read:
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