Spring 6 season is the best time to exercise. At this time, the spring flowers, fresh air, everything is alive and kicking, so people enjoy the eyes, is conducive to the human body spit out the old and the new. Therefore, the spring 6 season is best to set aside a certain amount of time every day to outdoor exercise, fitness exercise.
1. A year of fitness exercise is spring in the spring sports exercise can make people adopt its gas in order to turn the essence of the blood 'to enrich the internal organs, Gua people refreshed, vitality. Spring 6 season is the best time for fitness exercise.
(1) spring is a good time for fitness exercise Tang Dynasty health care Sun Simiao said: "the way to maintain the body, often want to small labor." Spring is the best time for exercise. In the cold winter people in the indoor activities more, and thus the function of organs and organs have different degrees of decline. In the spring, the climate turns ambiguous, you should strengthen the outdoor exercise, stretching limbs, moving muscles and bones. Yang Qi in the human body after a winter of closure, in the spring blossoms, the spring sun at the time of birth, should also be pounded with the potential to move, outwardly rising with the corresponding gas of heaven and earth.
Pounded light, fresh air, everything is alive and kicking, so people enjoy, this environment and climate is also conducive to the human body to spit out the old and accept the new, the adoption of the real gas to the essence of the blood, to support the internal organs. Modern medical research has also proved that in the spring this disease-prone season adhere to physical exercise, can enhance the body's immunity, not easy to get sick. Therefore, spring 6 season, it is best to set aside a certain amount of time every day to outdoor fitness exercise. Let the body bathed in the spring light, maximize the extraction of nature's vitality to fill the vitality.
The so-called fitness exercise, that is, in the outdoor, courtyard, parks, nature, some of the movement, such as flower viewing, walking, practicing qigong, playing tai chi, kite flying and so on. Outdoors, the air is rich in negative ions, which are one of the important substances for living things on earth to maintain their health. Negative ions in the air can promote the normal physiological activities of the human body, regulate the excitatory and inhibitory functions of the central nervous system, improve the function of the cerebral cortex, promote hematopoietic function and the lung's ability to change air, increase the absorption of oxygen and carbon dioxide discharge, thus making people full of energy, clear-headed, and at the same time, have a role in the life expectancy of human beings, emotions, memory, growth and development, muscle strength. This negative ion is less indoor in big cities, only about 30 per cubic centimeter of air, while the street green areas, more than 100 per cubic centimeter, in the park can be increased to 400 to 600, the countryside in the wilderness, can reach 700 to 1,000, the most is the seaside, forests, valleys, waterfalls, etc., can be as high as 20,000 or more.
In addition, outdoor activities in the sun much longer than usual, the sun's natural bactericides - ultraviolet light, can increase the number of white blood cells in the blood, weakening the pathogenic ability of bacteria and viruses. At the same time, it can also make the human skin 7 a dehydrocholesterol into vitamin D, promote the body's calcium and phosphorus metabolism, is conducive to the growth and development of bones, on the prevention of children's rickets and middle-aged and elderly people's osteoporosis are very beneficial.
(2) spring fitness benefit spring 6 season fitness exercise, the human organs can produce excellent impact and stimulation, so as to achieve physical and mental health to get rid of the purpose of prolonged life.
①Postpone the decline of brain cells fire brain with the increase in age and aging. Its performance in the number of nerve cells continue to decrease, brain weight reduction, quality reduction. Experiments have proved that the aging mouse in the fresh and lively, with swings, with a rotating wheel, with cats walking around the place to live, not 3 months, the original bare nerve roots and grow new cells to come. This shows that persistent exercise is an effective means of delaying the aging of brain cells.
②Slow down the muscle atrophy of the elderly hunchback, walking inconvenience, labor weakened with muscle atrophy, muscle strength decline. Spring training can make muscle fibers gradually become thick and tough, blood vessels become rich, can make the action, endurance, speed, flexibility and accuracy to improve, prevent muscle aging.
3 enhance the respiratory function of normal human lung capacity of 3500 ~ 4000 ml (women about 2500 ~ 3500 ml). Adherence to exercise, can make the respiratory muscles strong and powerful, lung capacity increased, breathing deepened, thus promoting metabolism, maintain vigorous energy, to slow down the aging is extremely favorable.
4 slow down the decline of the heart human life is dependent on the heart constantly beating blood to maintain. Normally about 5 kilograms of blood per minute, exercise up to more than 40 kilograms / minute. Once the heart is out of order, life will be seriously threatened. Adherence to exercise can make the heart muscle fibers become developed and powerful, myocardial thickening, beating strong, delaying the decline of heart power.
⑤Promote digestive function exercise, consume more energy than when quiet, thus increasing appetite, promote gastrointestinal peristalsis. When doing physical exercise, internal organs also get massaged, promoting blood circulation and secretion of digestive juices, which helps digestion and absorption of nutrients.
6 Improve bone density Pounding practice can also promote bone metabolism, make bones stronger, improve resistance to fracture, bending, compression, elongation and twisting, improve the toughness (elasticity) and flexibility of joints, effectively preventing osteophytes, ligaments and bones Kirchner degradation, so that a person has an easy and sturdy gait.
2. conforming to the spring 6 season fitness program spring 6 season is the best time for fitness exercise in this season is the most suitable for health and fitness sports are walking, fitness ball, trekking, kite flying and so on.
(1) Walking, this simple and easy fitness exercise, not subject to age, gender and health constraints, but also not subject to site, equipment conditions. The spring 6 season to go out for a walk on the physical and mental health is extremely favorable.
Walking is a full-body exercise that promotes the normalization of various rhythms in the body. Rhythmic alternating movements of the feet and arms are very much in tune with the heartbeat. Throughout history, many celebrities have used walking as a good way to cultivate their emotions and exercise their bodies.
Motherland medicine believes that the leisurely walk and walk slowly, the limbs natural and coordinated action, can make the whole body joints and bones to get movement, coupled with the relaxed mood, can make the flow of blood and qi, meridians and channels unimpeded, the joints and bones, and free spirit and benefit the five organs.
Modern sports medicine believes that walking, first of all, the whole body blood, bones, muscles, ligaments are active, and then make the respiratory, circulatory, digestive, urinary, endocrine, nervous system are in an active state, so as to achieve the regulation of the balance of the internal organs function, to promote the metabolism, and to slow down the cellular aging of the purpose.
Walking can also promote the activity of the cerebral cortex, so there is a "walk out of the wisdom", "walk to prevent dementia" said. Many people's talent is also in the walk emerged.
The speed of walking is divided into three kinds: slow, fast and easy. Elderly people to walk slowly for good, 60 to 70 steps per minute, walking steadily, can stabilize emotions, eliminate fatigue, stomach and digestive effects. Fast walking, walking 120 steps per minute or so, this walk is easy and pleasant, long line, can invigorate the spirit, excite the brain, make the lower limbs healthy and strong, suitable for the middle-aged and elderly people in good physical condition. Walking and walking and stopping, fast and slow, walking a period of time, a little rest, and then walk again, or walk a course, and then walk a period of time, this walking and stopping, fast and slow between the free walk, is suitable for the recovery period of the patient and the weak.
Walking time, can be in the sunrise, or evening sunset, this is the golden time to walk. The location of the walk to the river, the lake, the park on the boulevard, or the countryside path is good, because these places in the air in the negative ion content is higher. Do not walk on the roadside, these places are easy to accumulate car emissions exhaust, air pollution.
When you go for a walk, wear clothes that are loose and comfortable, and shoes that are lightweight and have soft soles.
(2) fitness ball fitness ball movement is through the palm of the hand rubbing iron or jade made of small balls, constantly hand acupuncture points for benign stimulation, so as to achieve the prevention and treatment of disease, a fitness purpose of the body. Regular exercise ball exercise, can improve microcirculation, adjust the function of the cardiovascular system, so that myocardial blood flow increases, thereby effectively preventing and controlling cardiovascular disease. Fitness ball on the finger peripheral nerve stimulation, but also can regulate the functional activity of the cerebral cortex, slow down the aging rate of brain tissue, and can make the disorder of the vegetative nerve to be corrected, improve the quality of sleep.
Exercisers should choose the right fitness ball according to the size of their palms, the strength of their hands and different exercise methods. Exercise should be gradual, the beginning of the hand can be a ball or two balls, exercise time is not too long, so as to avoid fatigue or injury to the palm and wrist muscles. After a period of exercise, in the skillful, hand power to improve the situation, you can gradually increase the number of small balls, and gradually extend the exercise time, increase the complexity of the action, in order to increase the amount of exercise. To pay attention to the use of both hands alternating movement, so that the two hemispheres of the brain at the same time get exercise.
①Single ball method with five fingers to pinch a ball, palm up, from the thumb, five fingers in order to pinch the ball, and then five fingers in order toggle, so that the ball in the fingers to do clockwise or counterclockwise rotation, can also be used in the palm of the hand to support the fitness ball, the first fingers to grasp several times, and then relax the fingers. Repeat a few times, the other hand palm face down on the fitness ball, both hands squeeze or rub. You can also use your hand to grab a ball, palm facing up, and use your wrist to gently throw the ball upward, so that the ball leaves your hand and then catch it with your palm.
② double ball method hand in the palm of the double ball, the fingers should be close to the ball, double ball in the middle of the rotation do not produce a gap to avoid double ball collision with each other, only allowed to occur a slight friction sound, along the rotating elbow, the thumb with the power of the palm wrenching the ball, so that the double ball around each other to rotate down the road. When rotating backwards, the ring finger and pinky finger are used to exert force on the palm, so that the two balls will rotate backwards around each other in the opposite direction of the downward rotation. In the double ball rotation, mainly rely on the five fingers flexion and extension, coordination and cooperation to complete.
Skilled can gradually speed up the speed, while five fingers to micro-extension of the same shape as the tray, and fiddled with the double ball, so that the double ball in the rotation of centrifugal force and the speed of rotation, rotating with the same and the same action with the former, pay attention to the five fingers to control the double ball, so that the ball is not collision with each other friction, but also will not fall out of the palm. The faster the rotation speed, the greater the movement.
3 three ball method of single palm flat support three fitness ball, with the finger toggle so that the three balls in turn according to the counterclockwise direction from the thumb, forefinger, middle finger, ring finger to the pinky rotating, repeated 10 to 20 times, and then in the clockwise direction. Can also use one hand to three fitness ball, so that the ball in the hands of a vertical straight string, the ball one by one to the other hand rolling down, so that both hands back and forth rolling down several times. You can also left hand to support a ball, the right hand to support two balls, the right hand through the wrist finger force will be thrown into the air, at the same time, the left hand will be in the palm of the ball to the right hand, and then catch the falling fitness ball, and so on for several times after the exchange of left and right hands.
4 composite method feet open and shoulder width, the body is straight, one hand crossed the waist, the other hand to the fitness ball 2 to 3, in the rotation of the fitness ball at the same time, the hand from the armpit from the front to the back to the outside of the hovering and up, high over the top of the head, and then from the top of the head from the front to the inside of the back of the hovering and gradually down to retrieve the waist, as if a dragon circling. Left and right hands can be alternately exercise, can also be two-handed ball, the fitness ball exercise and taijiquan cloud hand movements combined exercise.
(3) kite flying spring kite flying is our country's traditional folk entertainment, now, has been popular around the world, into a worldwide sports and cultural activities. Every spring in China's capital city of Beijing, kite city Weifang has a worldwide kite fair, many countries have set up a "kite association" regular performances and competitions, the scene is very spectacular.
The kite first originated in China, according to legend, the first kite is the skillful craftsman Lu Ban was inspired by the harrier eagle hovering, "cut bamboo for magpies, into the fly". Because there was no paper in ancient times, the raw materials for making kites were mostly lightweight thin wood pieces, so the earliest kites were called "kites". During the Han Dynasty, China invented papermaking, people began to use paper to paste kites, since then the word "paper kite" appeared. According to Ming Chen Yi's "Inquiring Ruminant Records", during the Five Dynasties, "Li Ye made a paper kite in the palace, which was used to ride the wind as a play. After the head of the kite, to bamboo flute, so that the wind people make sound like a kite", from then on began to call "kite".
Flying a kite is a good full-body exercise. When you are trekking in the green season, with a line in your hand, it is a great pleasure to see the kite flying high in the wind, up and down with the wind, and fluttering about. In kite flying, the muscles and joints of the whole body have to take part in the activity because of running, pulling the line and controlling it constantly. Rapidly and slowly ask each other, there is tension and relaxation, hand, eye, body, method, step, closely match. Ancient people in the "Continued Museum Zhi" said: "Spring release kite, lead line and up, so that the children open their mouths and see, can drain internal heat." "Yanjing Years and Years Records" further elucidates that kite flying is good for the eyes: "Children flying (kites) in the air, the latest clear eyes." This is because when flying, the eyes have to keep staring at the kite high in the sky, and the role of distant observation can regulate the function of the eye muscles and eliminate eye fatigue, so as to achieve the purpose of protecting children's eyesight.
A large kite rises into the sky with a large pulling force, which requires the strength of the whole body to master. This can develop arm strength, strengthen the waist and back muscle groups and shin joints, to improve the reaction ability is also very beneficial. A health expert said, people living in the city for a long time, in the towering buildings, traffic in the hustle and bustle of the street, noisy sound, flying smoke, will make people upset, memory loss. Taking advantage of this good time of the year, if you can take time out of your busy schedule, to the fresh air, anion content is higher than the city dozens of times the countryside kite flying, bathed in the melting spring light, breathing the fresh air of the countryside, mental depression is swept away, really happy, physical and mental health and rehabilitation of chronic diseases, are very beneficial.
(4) brain gymnastics gymnastics is also easy for the general public to grasp the traditional fitness exercise. Do morning exercises can make the human brain nerves quickly from the inhibition, semi-inhibition state to excitement. Through the activities of the body, spit out the old and new, for the whole day's work to prepare for good physical and mental conditions. In the spring, many people often feel dizzy after getting up in the morning, which is mainly due to insufficient blood supply to the brain. Here is a set of brain exercise, to lift the dizziness, to prevent "spring sleepiness" is very effective. It is best to do once a day, about six minutes. Specific practices are:
①up and down shrug movement feet apart and stand, about shoulder width, shoulders up as much as possible, so that the head affixed to the shoulders between the two, a moment of pause, the shoulders suddenly down. Do this 8 times.
②Behind the arm movement arms crossed and straight behind, and then lifted up, as if the shoulder blades to push the root of the head, after two or three seconds, the arms fell, like to hit the waist (in fact, you can also hit). Do 1 time.
3 forked hand forward movement bent elbow, five fingers crossed in front of the chest, two hands quickly and violently forward, while quickly forward head down, so that the head is sandwiched between the straight two small arms. Do this 5 to 10 times.
④Forked hand shoulder movement five fingers crossed in front of the chest, palm facing down, try to turn the shoulders left and right. The head must follow the backward turn, pay attention to maintain the posture at the beginning, the rotation amplitude should be equal to or greater than ninety degrees. Alternate left and right, do 5 to 10 times.
⑤Forward and backward shoulder movement first make the two shoulders as far as possible backward bending, as if the two shoulder blades to touch each other. Then bend the shoulders forward, as if the shoulders would close in front of the chest, and make the backs of the two hands together, do 5 to 10 times.
6 before and after the shoulder movement bent elbow, at right angles, rotate the shoulders, first from the front to the back, and then from the back to the front, the number of rotations is not limited. The purpose of the above six sections is to fully enable the shoulder to move away, thus improving the blood supply to the brain.
(5) trekking trekking, also known as spring tour, is one of the traditional sports health content. People after the winter convergence of the season, this time should follow the natural vitality, out of the outdoors to go trekking, as since Juyi's ("Spring Tour" poem, "Spring is not play, but I fear that it is a fool."). Spring soft wind and smooth, everything to glory, pounding buds budding, the natural vitality of the gas began to grow. Choose the charming spring, out of the house to the park, the countryside to enjoy, is very interesting and health meaning of the elegant things.
Du Fu's poem "Lillian Xing" says: "The weather is new on March 3, and there are many beautiful people at the water's edge of Chang'an." Said the Tang capital Chang'an city outside, beautiful women like clouds, the companionship of the spring tour scene. Spring trekking is a traditional and interesting festival activity in China.
The act of trekking can be traced back to the Zhou Dynasty's "Purification of Purification". "Purification of purification is an ancient activity to get rid of disasters and diseases. As winter goes away and pounding comes, the earth recovers, and many diseases that jeopardize people's health begin to move with the warming of the weather. In order to ensure the safety of people and animals, and to eliminate disasters and diseases, the ancients would gather together at the river to bathe and smoke their bodies at the time of "Shangsi" when the earth returned to spring. Zhou Li - pounding official" said: "Witch in charge of the annual purification provocation bath." Zheng Xuan commented that: "yearly purification, such as on the water in March. Provocation bath, said to banana herb bath."
The so-called "Purification of Purification", is the day of March on the Si, people to the water's edge of the ritual; and the use of a variety of volatile aroma of Chinese herbs to wipe the body, not only to remove the dirt, but also to get rid of the disease and ominous. Probably because this time of year, everything is revived, means the beginning of agriculture. And the spring breeze and warm, vibrant, make people happy, invigorating, can bring good luck and health. To the Wei and Jin Dynasties, people will be trekking in the "on the Si Festival" that is, the first three days of March. Every day, people will be excited to the scenic area to seek the fragrance of the green, in the trickle of water next to sit on the ground, eating the spring food brought spring wine, fun.
With the evolution of the times, the custom of "purifying purification" has gradually disappeared, but in the beautiful spring season, to the countryside in search of fragrance to explore the victory has been inherited, and has become a favorite leisure fitness exercise.
Trekking will bring people a comfortable and pleasant feeling, this is because the countryside air is fresh, full of people called "air vitamins" anion. Anion is also called negative ion or light ion, it has a negative charge. With the human breath, negative ions into the lungs, after the role of human peripheral receptors, can play a good role in regulating the brain nerve. Negative ions into the blood circulation, the charge sent to the body's various tissues and cells, can promote cellular metabolic activity, so that people feel the spirit of a new, heart and chest relief, breathing, pulse, blood pressure stable, brain sober, work and study efficiency multiplier. Often in this environment, can improve people's immune system, promote the function of the body, many chronic diseases have a good role in rehabilitation and treatment.
The trekking can be customized according to people, time and place. Swimming in the water to make people cheerful, canoeing in the water, happy and comfortable; swimming in the mountains to make people quiet, and climbing the mountain rock, exercise will. In people trekking time, not only to enjoy the wonderful scenery of nature, appreciate the beautiful environment, but also move the body muscles and joints, exercise the traveler's body, so that the circulation of blood and qi, the joints and bones, smooth mental and beneficial to the five organs.
For the middle-aged and elderly frail people, trekking should only be a slow pace of recreation, do not have to seek fast and far; on the body fat people, traveling is a good way to reduce excess weight.
The movement of the toes is also like the movement of the fingers to help brain health, the foot is even considered to be the human body's "second heart", the reduction of toe activity has become the cause of back pain and other civilization diseases, therefore, to maintain good health, you should be more hiking excursions, go out and trekking.
(6) Swinging swinging is called "fall relocation", meaning that the hand holding the leather rope to move the swing. To the Han Dynasty when the name was changed to swing. (Kaiyuan tianbao remains) recorded: "tianbao palace, to the cold food festival, even firm swing, so that the concubines laugh as a feast, the emperor called for the play of the half-century, the people in the city and imitation of it." Du Fu "Chang'an Qingming" poem said: "purple strangers mess hissing red scolding dial, green poplar painting swing." All reflect the Tang Dynasty swing play. Swinging is a good skillful activity, and fun, in the Han, Korean and many nationalities in the world are traditional sports and cultural projects. Once the cold winter is over, people change into spring clothes, set up a swing, swinging in the air, flying, it is said that you can stretch your mood, broaden your horizons, balance the body and mind, increase your boldness, and forget your worries. "No phoenix on a swing, little sister figure than Yan light", swinging for women is especially suitable for traditional medicine that women are more depressed, swinging is a good way to non-drug depression.
(7) "Hush" word Gong traditional Chinese health care that the spring fitness exercise should practice "Hush" word Gong. Spring 6 season, heaven and earth are born, the liver is strong, such as practicing the "hush" word work, not only can the eyes of the liver, but also can cure eye diseases.
①Practice method first, the potential.
Standing face east, feet naturally apart, shoulder-width apart, knees slightly bent, head straight, neck straight, chest and abdomen, straight back. Both arms are naturally hanging down, both armpits are empty, elbows are slightly bent, and both palms are lightly leaning on the outside of the thighs. The whole body is relaxed, both eyes are open and looking straight ahead. If you are old and weak or cannot stand due to illness, you can change to sitting position.
Second, breathing.
The use of abdominal breathing, breathing out the abdomen, anus, shrinking testicles, the body's center of gravity slightly backward, the heel of the foot, toes slightly pointing to the ground; inhalation of the two lips lightly closed, tongue against the palate, the abdomen bulge. Breathing should be natural and even, inhaling through the nose and exhaling through the mouth.
Third, gong method.
One is to stand still and relax, after the breath is regulated, the two hands slowly upward (palms upward), through the waist on the shoulders, over the top of the head, the two hands overlap, the right hand palm overlay on the back of the left hand, palms inward, lightly pressed on the back of the pillow. Slowly turn your head to the right side, slightly tilting it up to the upper right, and then turn your upper body slightly to the right side. Slowly inhale during the rotation process, to be turned to the right side, the head tilted fixed, both eyes open angrily, and exhale forcefully, and at the same time issued a "hush" sound. Secondly, after the "shh", slowly turn your head to the left side, slightly tilting it to the upper left, and then turn your upper body slightly to the left side. Turning process slowly inhale, to be turned to the left side, head tilted fixed, two eyes open angrily, exhale forcefully, and at the same time issued the "shh" sound. Then change to the right turn, so repeated three times, **** boo 6 times. Thereafter, both hands to the sides of the move away, slowly put down, natural sagging, both palms of the light on the outside of the thighs.
Three is "boo" after the rest, change the usual breathing, but should still adhere to the nose Na mouth spit; calm emotions, resting mind meditation; two eyes closed, two lips closed, tongue against the palate; upper and lower teeth gently knock 36 times, more is good. In the knocking process, the mouth of the Jin Sheng, hard and fierce swallowing, with the intention of sending to the abdomen Dantian.
The purpose of breathing after hush is to replenish the liver due to "hush" after the depletion, replenish the body's positive qi, and promote the birth of hair. Gao Lian in the Ming Dynasty called this method is to cultivate the liver method, and insist on practicing, can "make up for the liver deficiency and damage".
②Precautions for practicing "hush" word work should be practiced once in the morning and evening, the morning should be earlier, the evening should be later. Throughout the spring 6 seasons, should be practiced every day. When practicing, clothes and pants should be loose, the spirit needs to be optimistic, the whole body should be relaxed, the movement should be soft and slow. The tone should be soft and even long, so that the gas is exhausted. To do so with angry eyes and raised eyebrows, so that liver qi can be Shu Da, the liver in the leakage of evil qi. Hush after the mediation, it is appropriate to change to close the eyes and gaze, that is, the so-called "curtains within the light", which is an important method of liver health.
(8) the inner work of the inner work is one of the main work of Jing Gong, emphasizing the breathing pause, gas sinking Dantian and other moving ideas, with a "brain static" and "viscera moving" characteristics, especially adapted to the spring 6 seasonal exercise.
①Practice method first, before practicing preparation.
One is to practice the environment should be as neat and quiet as possible, fresh air.
The second is to loosen your clothes and unbind yourself. Whether horizontal, vertical, sitting, must be buttons, laces, shoelaces or tight clothes, etc., in advance to undo, the whole body to relax, in order to be comfortable, so that the blood circulation is not impeded.
Third, the mind is stable and happy. About 20 minutes before practicing, you should rest a little, so that the mind is stable and the spirit is relaxed.
Second, practicing posture.
No matter which posture is used for internal cultivation, as long as it is natural and upright. Sitting with a wide stool or chair, the height of the practitioner's knee joints bent to 90 degrees is appropriate, the head, neck and upper body upright, the body is not biased, the head tilted slightly forward, not chest, hips backward slightly protruding, the back does not bend. If you are sitting cross-legged, hold your hands together or fold them upwards and place them in front of your calves or on your calves. After the posture is correct, the eyes are slightly closed, looking at the tip of the nose, the mouth is also slightly closed, tongue against the palate.
Third, adjust the breathing.
Adjusting the breath is also known as "adjusting the breath". This work adopts a closed breathing method, which can be divided into three kinds: the first breathing method: inhale a stop a breath a breath ......; the second breathing method: inhale a breath a stop a breath ......; the third breathing method: inhale a stop a breath a breath... .... And so on and so on and so on and so on. From the beginning to the end, breathing should be calm and even, slowly, and pay attention to the following two points:
One is to breathe deep and long, light and fine, even is the prerequisite for regulating the breath. In the whole breath, only fine, gentle inhalation and exhalation, in order to make the breath deep and long and noiseless, otherwise it is bound to be short, straining, can not last. Breathing evenly, especially important, only the inhalation, stop, exhale three even, can make the breath continuous and stable.
The second is the establishment of the nose to breathe in and out of the nose, and the conditioned reflex of the gas sinking into the dantian. When breathing, the brain should be consciously induced to make the gas sink into the dantian, and gradually establish the conditioned reflex.
Fourth, the intention to guard the dantian.
The intention to guard the dantian is also known as the "heart", that is, in the intention of the activities, imagine to the belly of the umbilicus 1.5 inches below the Qihai point as the center of the formation of a spherical shape, so that the mind to focus on the exclusion of distractions. So that a thought instead of a million ideas, it is easy to be quiet. Intention to guard should be natural, not unintentionally to guard, but also not strong guard, should be like guard non-guard. The more quiet the better, to achieve a stable and quiet half-sleep state, can play a protective inhibition of the higher nerve center, combined with the natural and gentle activities of the internal organs, can make the body's functions to return to a normal physiological state.
When practicing breathing, it is important to keep your mind on your breathing, to experience the softness and naturalness of breathing, to feel comfortable and smooth, and to achieve "unity of thought". Women who practise guarding the dantian may experience prolonged periods or excessive menstrual flow, and this should be changed to guarding the danzhong.
Fifth, to close the work.
Don't be in a hurry to get up after practicing, with a palm on the navel, the palm of the other hand on the back of the hand, both hands at the same time to the navel as the center of the kneading turn, first from the inside to the outside, from small to large slow circles, left turn 30 circles. After a short pause, and then from the outside to the inside, from large to small circles, right 30 circles, to the navel to stop, that is, to close the work. Then, you can move your body at will, but do not do strenuous exercise.
②Precautions tuberculosis (cavity type), bronchiectasis, emphysema, ulcer disease with fecal occult blood positive, hypertension, hypertensive heart disease, pulmonary heart disease, coronary heart disease, rheumatic heart disease, arrhythmia, atrial fibrillation and other patients are prohibited from practicing this work.
3. Spring 6 seasonal fitness precautions spring 6 seasonal climate change, temperature difference is large, and windy, fitness exercise at this time of year to pay attention to the following matters.
(1) The choice of program varies from person to person, and there is no one way of exercising that is suitable for everyone.
Before starting any kind of exercise, you must first understand whether your body is adapted to it. Especially for middle-aged and elderly people over 40 years old, the proportion of people suffering from coronary heart disease, diabetes, hypertension and other diseases is increasing day by day. These diseases often do not have any obvious symptoms in the early stage, but the danger is great, especially when doing strenuous exercise is prone to cause accidents. Therefore, it is important to develop the habit of regular medical checkups in order to rationalize the exercise program.
For example, if you find yourself with diabetes, you should be careful not to get too tired during exercise and not let your muscles feel sore; if you have high blood sugar, you should dance less and do less strenuous exercise such as ball games; if you have low blood sugar, it is better not to walk, jog and other activities; if you have cardiovascular disease, you should try to avoid breath-holding movements; and if you have cervical spondylosis, you should reduce the sudden movement of the head.
The best effect of exercise is to sweat slightly or gasp for breath after exercise, but not to affect free conversation, and to get up the next morning after exercise without fatigue. Exercise should ideally be divided into three phases: a 5- to 10-minute preparatory activity, a 20- to 30-minute basic activity, and a 5- to 10-minute finishing activity.
To choose activities and sports according to personal preferences and physical condition, should not go against the will and the body's ability to adapt and forced exercise, - general spring exercise should be chosen to light soothing and soft exercise program.
(2) limbs should not be too much exposed spring 6 section of the fog, wind and sand is also big, therefore, exercise limbs should not be too much exposed part to prevent the cold induced joint pain, but also do not work out in the dusty places, and learn to nose inhalation and mouth exhale, will not choke the wind. In the exercise or after exercise, do not lie down anywhere on the furry grass, so easy to wind and dampness of the evil and cause back pain or arthritis. Pay attention to take off and wear clothes to prevent colds. If the body sweats to wipe dry at any time, do not wear wet clothes to let the cold wind blow, so as not to catch cold and get sick.
(3) morning exercise should not be too early in the morning of early spring temperatures are low, cold air attack. At this time, people are susceptible to exercise, "wind evil" infringement. Light cold and flu, the heaviest cause joint pain, stomach pain, and even frozen crooked mouth, facial nerve paralysis and angina and other diseases.
According to environmental monitoring shows that: a year, summer and fall air is the most clean, winter and spring the first one or two months of air pollution; and in the day. Around 6:00 in the morning for the peak of air pollution. At this time, the more intense people's movement, the more air inhalation, the higher the degree of pollution.
Therefore, the spring 6 section air show practice should not be too early. Generally speaking, in the sun will come out when exercise is more appropriate.
Why propose morning exercise after sunrise? One of the reasons is that after sunrise morning exercise air good. After the sunlight, green plants began to photosynthesize, absorb carbon dioxide, release oxygen; another reason is that today's air pollution is serious. Environmental experts pointed out that the year, summer and fall air cleaner, winter and spring pollution. During the day, air pollution is most serious around 6 a.m. If you encounter morning fog, it is not suitable for morning exercise. Some harmful fog particles, extremely unfavorable to people, easy to induce respiratory and cardiovascular diseases.
Another reason is that the temperature before sunrise is low, if the cold wind "evil" attack, light cold and flu; in the arthritis, stomach pain; heavy can make the population skewed, facial nerve paralysis; the more serious can cause angina pectoris, myocardial infarction and cerebral stroke, which not only can not play a fitness purpose, but rather to life! This not only does not serve the purpose of fitness, but also causes inconvenience and pain in life. Currently there are many people do not know its scientific reasoning, blindly get up early morning exercise, easy to step in the exercise of people in the wrong area.
(4) twilight training, evening training is better than morning training because the spring 6 morning training has many disadvantages, so it is appropriate to choose twilight training and evening training. Recently, there is information to verify the twilight training, evening training is better than the scientific basis of morning training. In the morning, most of the body's rhythms are in