Test 1 Is your balance good enough?
Stand your feet in a straight line, press the toe of the back sole on the heel of the front sole, put your hands on your sides naturally, then close your eyes and count the number 10 in your mind. If you are shaking when counting, it means that your balance ability is not good enough and you need to strengthen your balance exercise. Otherwise, when walking in daily life, it is easy to damage ankles and knees with uneven force, and it will also cause spinal strain over time.
improve one's method
Try to use the posture of "golden rooster independence" to exercise your balance ability, and you can make full use of your time when brushing your teeth and watching TV.
Test 2: Is your listening good enough?
Let a friend stand at a distance of 1 m and talk to you with his back to you. If you can hear what he said clearly, your hearing is fine. At this time, it can be a little more difficult. Turn on the TV and make some interference. If you can still hear what he said clearly, you have a good hearing. But if you can't hear what he is saying clearly without turning on the TV, it means that your hearing has been damaged, largely because the volume is too loud when using headphones.
improve one's method
When watching TV and listening to music at ordinary times, turn the volume below 60% of the maximum volume, especially when using headphones. In addition, it is best to replace the built-in headphones that are easy to damage the inner ear with covered headphones that can isolate external noise.
Test 3 Is your pelvis healthy enough?
Sit in a chair with your feet on the same horizontal plane and observe whether the knee height is consistent? Then lie on your back on the floor, relax your lower limbs, and ask a friend to help you observe whether the inclination of your left and right ankles is consistent. If the answer is no, it means that your pelvis is deformed to some extent. In fact, most women will slightly deform their pelvis because of wearing high heels for a long time or carrying an overweight backpack on one shoulder.
improve one's method
Wear flat shoes at ordinary times, and ask a fitness instructor to help you make a training plan. Rest assured, more than 80% of the slight pelvic deformation can be repaired by proper exercise.
Test 4: Is your breathing efficiency high enough?
Hold the lighted candle in one hand, then straighten your arm and try to blow it out in one breath. If you can't blow out the candle, it means that your breathing is short and inefficient, and the cells in your body may often be in a state of insufficient oxygen supply. Original: Qi Li Women's Network www.71lady.com.
improve one's method
Swimming is one of the most effective ways to activate lung function, increase vital capacity and improve respiratory efficiency. In addition, diaphragm should be used more in daily life to improve breathing efficiency. Learn to breathe gently, slowly and smoothly. Don't pause between breaths. Maintain a consistent length. At the same time, pay attention to the uniform intensity of exhalation and inhalation, and feel the ups and downs of diaphragm.
Test 5 Is your blood circulation good enough?
Take the stairs in the stairwell as props to complete the action of going up and down the stairs, up and down 20 times per minute for 3 minutes. Then rest for 30 seconds, then measure your heart rate and record the number of heartbeats within 30 seconds. Compare the following table to see if your blood circulation is good enough and the efficiency of blood delivery of oxygen is high enough.
20-29 years old, 30-39 years old, 40-49 years old, over 50 years old.
Excellent 39-42 times 39-42 times 4 1-43 times 4 1-44 times.
Very good. 43-44 times, 43-45 times, 44-45 times and 45-47 times.
Okay, 45-46 times, 46-47 times, 46-47 times, 48-49 times.
Generally 47-52 times, 48-53 times, 48-54 times, 50-55 times.
●53-56 times 54-56 times 55-57 times 56-58 times
Very low 57-66 times 57-66 times 58-67 times 59-67 times
improve one's method
Thirty minutes of aerobic exercise every day can greatly improve your blood circulation and improve the oxygen delivery efficiency of the blood circulation system. Fast walking, jogging, cycling and even gardening are all good aerobic exercises!
Test 6 Is your spine healthy enough?
Stand in your usual posture, adjust your whole body to a relaxed state, and then ask someone to take a sideways photo of you from your left side and right side respectively. From the photo, your head should be in a straight line with your shoulders, and you can't lean forward or backward. Your shoulders should also be in line with your ears. In addition, the lower part of your back should also have a certain curvature inward, but the curvature should not be too large. If the actual situation in the photo does not meet the above standards, it means that your standing posture is not good, which will not only affect your appearance and temperament, but also cause spinal strain and even oppress your nerves, causing a series of health problems such as dizziness, headache and shoulder pain.
improve one's method
In addition to improving the standing posture according to the photos, we should do more stretching exercises to comb the spine: stand at the door, grab the 9 o'clock and 3 o'clock positions on the door frame with both hands, lean forward as much as possible and repeat several times; Then move your hands to the positions of 1 1 and 1 on the door frame respectively, then lean forward as far as possible and repeat several times.