Legs as the body's second heart in the human body, more than 75% of the blood flow need leg muscles to complete, if the leg muscles are not developed enough power, then the body's blood circulation will be affected, jeopardizing their own health status.
As the awareness of health improvement, we began to gradually strengthen their leg strength, to maintain the muscle development of daily exercise to improve the quality of the body.
Especially for the elderly, after 50 years of age, it is more important to increase the maintenance of the body, the age of the body is not as good as before, if an elderly person wants to spend their twilight years, first of all, they should cherish their own body.
The Chinese people up and down five thousand years of culture, passed down a lot of dietary supplements and other methods of health care, today we will introduce a small action, that is, tiptoe movement, do not look at it action amplitude is small, but contains a wealth of philosophy of health care.
01
Beijing aunt insisted on night "tiptoe", after a year of time, the body will have what changes?
This is a Beijing-based Liu Auntie, my aunt this year has been 58 years old, retired for a number of years, at home in his old age, usually have nothing to do with their own neighbors to go to the park for a walk, or with small grandchildren to go to the park to walk and dance.
Liu Auntie although almost run 60 years old, but his dance is very good, older there is more time to give their own interest in things, the late life of the rich and diverse, Liu Auntie and other small sisters also formed a dance troupe, from today's dance troupe has been set up half a year long.
I believe that everyone understands that square dancing is an aerobic exercise that helps the body to be healthy, and also improves the aura of a female friend, exercise, helps to promote blood circulation, and increases resistance and immunity.
After 50 years of age, regular exercise can prevent the incidence of cardiovascular disease, but recently Liu Da-ma felt his spirit is getting worse.
The recent period of time to go to the square to dance when no spirit, and even the phenomenon of back pain, the morning straight back exercise intensity is too much, in the young sedentary do not exercise, and now the old exercise intensity is too much will be all over the body.
In the chat with the little sister, the little sister amenable to a tiptoe movement, she said that tiptoe rain or shine, day after day to insist on helping to exercise physical fitness.
From then on, Mrs. Liu captured the core of the health, and crazy tiptoe health movement recommended to other good friends, every night adhere to the tiptoe movement, walk for 30 minutes, after a year's time, Mrs. Liu's body is really better than before.
02
What are the benefits of tiptoe?
1, help make the calf smaller
Every night adhere to the tiptoe movement, can promote the blood circulation of the calf to eliminate the body edema, Liu Auntie in the year off when the work needs to stand for a long time, basically every day to stand for 8 hours or so, resulting in the calf muscle atrophy tight.
So now the formation of muscle legs, calves look particularly thick, affecting the aesthetic, Auntie Liu and then adhere to the tiptoe movement for about a year, found their calves significantly smaller.
Screen in front of the female friends are losing weight period, if you want to thin legs, you may want to try tiptoe movement, may be able to help you become a long legs.
2, improve the quality of human sleep
Although the tiptoe exercise is not considered one of the high-intensity and difficult aerobic exercise, but for the older Liu Da-ma, this exercise just fit, because she is more than 50 years old, and can not afford to grab the way of exercise more.
Half an hour of tiptoeing every day, insisted on a year's time, Liu found his sleep quality has improved, more than before sleep more sweet, especially to the menopause always appeared insomnia dreams, night sweating phenomenon, but now almost no.
These are the most important things in the life of a woman, and the most important thing is that she is not a woman, she is not a woman, she is not a woman.
3, reduce the risk of cardiovascular disease
Every night before going to bed often do tiptoe exercise, you can prevent the occurrence of cardiovascular disease, especially chronic three high diseases, such as high blood sugar, high blood pressure, high blood fat.
This is mainly due to the blood circulation is improved, to prevent osteoporosis, to prevent the loss of calcium and density in the bones, so that the bones become stronger and healthier.
4, help maintain the function of the heart
Tiptoe exercise can make the heart function more powerful, this is mainly because of the human body on the feet of the acupoints are more, and other organs of the body connected, especially the heart in the feet of the dissatisfaction of a number of acupoints, adhere to tiptoe exercise, perhaps for the body as well as the heart function of other benefits. Enhance the heart pumping ability as well as tolerance, improve cardiorespiratory function.
5, relieve body pain
Especially for the office workers, most people have joint pain and back pain phenomenon, investigate the cause found in sedentary non-exercise there is a close link, resulting in the body's blood circulation is not fluent, muscle atrophy.
Tiptoe movement can dredge the soles of the feet, heel parts, blood circulation is flowing, more smooth meridians, can relieve heel pain and back pain.
Adhere to tiptoe for a month, mild back pain can be relieved, severe back pain about half a year can be significantly improved, but pay attention to one point, tiptoe exercise, avoid intermittent, three days fishing two days sunshine net, adhere to the results.
6, prevention and treatment of hemorrhoids
Sitting without exercise is more likely to suffer from hemorrhoids than exercise, tiptoe exercise, through the abdomen and anus can promote the contraction of the anal sphincter, so that the blood around the circulation, to prevent the emergence of hemorrhoids.
03
Tiptoe specific method?
1, tiptoe heel
Keep the body in a standing position, feet slightly together, hands naturally vertical on both sides of the body slowly tiptoe, with the toes gripping the ground, move the center of gravity forward, mainly on the palms of the forefoot relaxation of the body into a free-fall state, the heel gently hitting the ground. Repeatedly do about 50 to 100 times.
2, tiptoe walking
Tiptoe, every 30 to 50 steps, a little rest, according to their own physical condition to choose the appropriate pace and time speed, in order to their own comfort, at the beginning of the inner tiptoe walking can be supported by the wall or with the help of external objects.
3, take a seated tiptoe
Let the knee and thighs to maintain the level of the state, you can pull two bottles of mineral water or sandbags placed on the thighs for weighted exercises, each time each tiptoe can be passed 34 to 50 times the speed according to self-adjustment, their own comfort can be.
4, lying down hook toes
Everyone in bed rest, straighten the legs frozen, put the toes of a hook a put, can be free to do both feet, you can also do single-legged exercises, if you feel that the calves appear uncomfortable, and even the feeling of cramps, to stop and rest, every day to do three sets of a group to do 25 times or so, speed Self-regulation, to their own comfort.
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