Exercises to enhance physical fitness
Do you know what are the exercises to enhance physical fitness? In life, many people's system with the lack of exercise and decline, many people began to anxiety, ask how to enhance the system? Physical fitness is very important, want to prevent the reduction of disease must have a good system, the following I share for you to enhance the physical exercise, take a look at it
Enhance the physical exercise 1
1, cold exercise
First, aerobic exercise, such as mountaineering, cold-air baths, walking, tai chi, bicycling, dancing
One is aerobic exercise, such as hiking, cold air baths, walking, tai chi, cycling, dancing, etc.
Secondly, cold water wash face, feet, bath nose. The body can be used to rub cold water, cold water bath, etc.
The practice is to show that you are not a good person.
Practice shows that suitable cold water exercise to prevent cold, cold, runny nose, bronchitis has a certain effect. However, the exercise should be different from person to person, according to the strength and perseverance, not strong.
2, deep inhalation
This method helps to exercise the physiological function of the lungs.
Every day before going to bed or getting up, lying flat on the bed, with the abdomen for deep inhalation, and then exhale, repeated 20-30 times. Breathing should be done slowly.
3, often laugh
Laughing is a fitness exercise that can stretch the chest muscles and increase lung capacity. Chinese medicine believes that laughing can promote lung gas, regulate the lifting and lowering of the human body's qi, eliminate fatigue, and restore physical strength. So that the lungs inhale a sufficient amount of . Clear gas, exhale turbid gas, accelerate the operation of blood vessels, can make the heart and lungs of the qi and blood harmonization.
4, Mo nose
Regular massage of the nose can prevent colds, runny nose, relieve symptoms.
After rubbing the thumbs of both hands to generate heat, massage up and down along the bridge of the nose and both sides of the nose with the outer side for about 60 times, and then massage the Yingxiang points on both sides of the nose (located at the junction of the nasolabial groove and the nose) for 30 times. 1-2 times a day.
5, pounding the back sitting
This method can smooth the chest gas, have the prevention of colds, lung health and lung effect.
The back of the natural upright, two hands into an empty fist, the back of the spine center and sides, each whack 3 times. To close the breath when pounding the back, knocking teeth 10 times, slowly swallowing liquid several times. When pounding the back from the bottom up, and then from the top to the bottom several times.
In addition, to understand the enhancement of physical fitness of the ten habits
Enhancement of physical exercise 27 kinds of health and fitness exercise enhancement of physical fitness smooth body and mind
Breathing exercise
method: sitting in a chair, eyes closed, and close the legs. Put one hand on your thighs and the other on your abdomen, close your jaw and straighten your spine. Inhale through the nose, and force the expansion of the throat and chest, so that the gas filled with chest, abdomen, so that the stomach bulging; and then relax the jaw, slowly exhale with the mouth, exhale slowly with the inhalation of twice the time, and at the same time relax the chest, so that the stomach gradually deflated. After exhaling, hold your breath for 2 seconds. Do this 3 to 6 times in a row, focusing on abdominal breathing.
Effect: make the mood stable and happy, feel comfortable; improve pulmonary circulation, so that the lung residual air volume to get renewed, strong respiratory muscles.
Wrist and finger exercises
Fist stretching: four fingers of both hands flexed, held into the palm, the thumb quickly hold the two, three, four fingers, was a fist, and then stretched, five fingers forked. Repeat this process 6 times.
Four-finger thumb grip: hands thumbs flexed, grip into the palm, four fingers quickly flexed, the thumb will be gripped tightly, a fist, and then stretch, five fingers forked. Repeat this process 6 times.
Double forked tiger's mouth: four fingers of both hands together, thumb and index finger at 90 degrees, open as a tiger's mouth, double forked tiger's mouth 6 times.
Knocking Laogong: one hand holding an empty fist, knocking the other hand palm and palm center (that is, Laogong point), left and right hand interchangeable, each 6 times.
Wrist knocking: both hands holding an empty fist (or stretching fingers), the root of the palm against knocking, knocking each other 6 times.
Tapping on the Hegu: make a fist with both hands and tap between the first and second metacarpal bones (the Hegu point) 6 times in opposite directions.
Counter-attacking Houxi: Make a fist with both hands and knock the outer side of the fifth metacarpal bone (i.e. Houxi point) against each other 6 times.
Functions: regulate nerve function, wrist and finger movement involved in the hands of the three Yang meridians, the hands of the three Yin meridians and their important points, and the whole body meridians through, affecting the function of the internal organs. Regular massage can improve the excitation and inhibition process of the cerebral cortex. Enhance disease resistance, promote blood circulation, improve digestion, absorption and nutrient metabolism of the body, and improve the ability to defend against diseases. Promote blood circulation, eliminate bruises and swelling, improve blood circulation, eliminate blood stasis, relieve tendons and activate collaterals, which is conducive to the healing of limbs and diseases.
Head Exercise
Method: shoulders balanced, back and stomach, hands naturally hanging down. Put the palm of your right hand on your left ear. Pivot your head to the right and straighten your left shoulder backward for 5 seconds. Release your head, restore it, and exhale after taking a deep breath. Left and right each do 1 to 3 times, relieve stress; left and right each do 3 to 6 times, enhance physical strength; left and right each do 8 to 12 times, shaping the body to burn fat.
Functions: Expand the carotid artery, increase cerebral blood flow, so that the brain gets more oxygen, improve cerebral blood circulation. Helps to relax the neck and back muscles and reduce fatigue.
Ear Exercise
Methods: pinch the ears with both hands, pull the ears upward, downward, outward, and back to the position of 6 times; then pull the earlobe downward for 6 times; and then the index fingers of both hands forward to the ears to block the sound for 1 second after the release, and then backward to the ears, repeat 6 times.
Functions: "ear beads belong to the kidney, the ear wheel belongs to the spleen, the upper ear wheel belongs to the heart, the ear skin meat belongs to the lungs, the back of the ear Yulou belongs to the liver"; "twelve meridians, on the final ear". The human body has a number of meridians converging around the auricle, modern research shows that the outer ear and "low mood" related. Passive movement of the outer ear, can make the whole body through the meridian, directly promote the function of the internal organs, improve metabolism, uplift the mood.
Waist and abdomen exercise
Method: Stand, feet apart and shoulder width, neck straight. Hands lifted to the chest, up and down overlap or stretch forward, chest and waist, jaw down, keep the body back straight, slowly bend the knees and hips, like to sit on a chair. Don't let your knees bend in front of your toes, stop when you are about to touch the chair, keep your neck and back as straight as possible for 1 second, then stand up. Do this 3 times in a row. Focus your attention on your lower back and abdomen. Ask your neck and back to be as straight as possible, and stand firmly on your feet.
Benefits: prevent and control back pain and back pain, improve the vitality of the spine and waist; enhance gastrointestinal function, improve sexual vitality; increase blood flow to the mind and legs and feet.
Waist and Leg Exercise
Method: Sit on a chair facing forward, feet together, upper body straight and close to the back of the chair, both hands down tightly support the chair surface or handle the ends of the chair, and lift the legs together in front of the chest, hold for 10 seconds, and then put down. Do this 6 times in a row.
Effect: mobilize the deep muscle power of the abdominal muscles, shoulder and back muscles and lumbar muscles to increase coordination. Eliminate visceral stagnation, increase visceral blood flow.
Foot Exercise
Method: Slowly, as hard as you can, stop for 2 seconds by crossing your toes, stop for 2 seconds by lifting your heels, and do 6 times on each of the left and right feet alternately.
Functions: contraction of the calf before and after the muscle groups, accelerate the venous blood return of the lower limbs, reduce the lower limbs sleepy, stagnant feeling.