Five-element calisthenics can be divided into four aspects: hand movement, neck and shoulder movement, foot movement and hand and face movement, wh
Five-element calisthenics can be divided into four aspects: hand movement, neck and shoulder movement, foot movement and hand and face movement, which plays a good role in exercising shoulders, waist, elbows and knees.
Hand movement
1, lock your fingers, concentrate and calm your mind, and take a deep breath.
2. Stretch your arms outward and exhale evenly. Repeat 3~4 times.
3. The palm of the left hand is down, and the thumb of the right hand is pressed on the left wrist. Press the thumb of your left hand with the other four fingers and exhale. Do it over and over again, then change hands and come back.
4. Straighten your fingers with the palm of your left hand facing upwards, and press your little finger down and exhale. Turn your wrist and roll clockwise and counterclockwise for 5~ 10 times. Swing your hands up and down to relax.
Neck and shoulder movements
1, put your fingers behind your head, put your body weight on your hands and arms, press your head down, and then straighten your neck and take a deep breath for 5~6 times.
2. Put your right hand on your left ear and gently hook it, let your head slowly tilt to the right, take a deep breath for 5 times, and then change to the left hand training after repeating several times.
3. Turn the neck slowly clockwise and counterclockwise for 5 times.
4. Move your shoulders forward, exhale and let go, and repeat for 4~5 times.
5. Shake your shoulders, 5 times backward and 5 times forward.
6. Look down to the right, repeat for 3~5 times, and then move in the opposite direction for 3~5 times.
7. Relax your sitting posture, keep your arms vertical, put your knees flat, and then lie on your back and hold out your chest. The two flow alternately for 3-5 times.
Foot and foot movement
1. Lift your legs parallel to your chest, up and down 4-5 times each, which will make you feel comfortable.
2. Move the ankle clockwise and counterclockwise 10 times.
3. Put your toes together and bend up and down alternately for 5 times.
4. Put your feet flat on the ground and change your feet. Repeat the training for 20 to 30 times.
Hand and facial movements
1, press the top of your head with your fingertips to move up and down. (pat)
2. Gently massage from the temple to the mandible with your fingertips.
3, the index finger and thumb hold the upper eyelid and pull it out, repeated several times.
4. Massage your eyes along your cheekbones.
Massage from nostril to chin and back to the original point. Then massage your chin down. Turn your chin slowly five times. Hold the tip of the nose with the palm of your hand and make a circular motion, shifting 5 times each time. Hold the ear bone and pull it up, down and out three times, then turn it back and forth three times.
Benefits of Five Elements Aerobics
Five-element calisthenics has many benefits, which can not only strengthen the body, but also improve the body function, which is conducive to weight loss and sleep. Long-term exercise can also prolong life. Five-element aerobics is mainly used to exercise tendons, shoulders, elbows and knees, which can exercise all parts to the maximum extent and is more conducive to health.
1, fitness and recuperation
Five-element calisthenics can exercise all parts of the body, which is of great benefit to physical fitness and has a good effect on conditioning the body.
Step 2 lose weight
Five-element calisthenics make hands, waist, legs, hips and other parts that are easy to accumulate fat get good exercise, effectively burn fat, and make the body curve slimmer.
Step 3 improve arthritis
The action of five elements calisthenics mobilized the joints of the body, which made the joints get certain movement and effectively improved the onset of arthritis.
Step 4 promote sleep
Doing five elements of healthy gymnastics every day can make the body get some exercise and help improve the quality of sleep.
You can live a long life.
Five-element calisthenics is best done every day, so that you can exercise better and make your body healthy and strong gradually. Regular five-element aerobics can effectively improve the occurrence of arthritis and other diseases, and it is also very effective to help regulate the body. It can greatly promote sleep, so doing five-element aerobics for a long time can make people live longer.
Step 6 relieve stress
Everyone will face certain pressures in life and work, especially those who have entered the work, and often need to face various pressures. Five-element calisthenics can bring people entertainment and relieve stress, thus making people physically and mentally healthy.
Are you excited to see so many benefits of five-element aerobics? Who's next? Get to the point? Don't learn from me quickly!
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