Action 1:
Stand with your feet in tandem and your heels up. Then bend your legs, but keep your upper body and heel vertical.
Action 2:
Stand with your legs apart, then bend your knees and bend forward. The hips are tilted, but the back must be kept straight.
Action 3:
Stand with your feet together against the wall. One of the legs is lifted back, trying to get the heel to touch the hip.
The way to do this leg movement is as follows: do each movement 20 to 25 times, once every other day. After a few weeks, do these six movements again, that is to say, after these six movements are finished, rest for 60 to 90 seconds and do it again. If you have time, you can do it four or five times a week.
= = = = = = = = = or use the following methods:
First, how to eat a detoxification meal
(1) breakfast
1, 1 fruit +2 vegetables+1 sweet potato+1 rice.
In other words, we divide each meal into five equal parts, and the ratio of fruit, vegetables, sweet potatoes and rice is 1: 2: 1: 1. If you are seriously ill or chronically ill, we suggest that you divide your breakfast into six equal portions, including 1 fruit +2 vegetables +2 sweet potatoes+1 rice (that is, the number of sweet potatoes is increased to 2 portions). If melons are not produced locally, use potatoes instead.
2. A kind of fruit
Fruits suitable for us include apples, guavas, bananas, Liu Ding, pears and grapes. However, we should pay attention to the local, seasonal and rich principles and eat with skin.
② vegetables
Vegetables are alkaline, so we consume a large proportion, accounting for about two parts, which makes it easy to neutralize acid and alkali. After we help our bodies to regain their balance through diet, we will naturally not get sick. All foods must be decomposed and absorbed by enzymes, and almost all vegetables and fruits contain a lot of enzymes. Although this is lucky, when the temperature exceeds 54℃, the enzyme is destroyed. Therefore, in every meal, more than 50% vegetables must be eaten raw. Especially the fruits and vegetables in breakfast should be eaten raw. All my patients have asked me, will it be cold if eaten raw? God's creation of food is wonderful. If you peel it and eat it, it will be colder. But eating skin together will not, on the contrary, it will help our health and give us more energy! God created food completely. We cut it, some people eat it, and some people don't. Just like when we eat celery, we don't even eat leaves, because leaves are not delicious or bitter, but in fact, the nutrition of leaves is different from that of roots and stems, and should be completely ingested.
Suitable vegetables
Carrots, white radishes, Chinese yam, burdock, etc. Stems-celery, tomorrow leaf, etc. Especially the tomorrow leaf on the mountain is better. Flowers-cauliflower (green), cabbage, etc. Cauliflower is also called the king of cancer in America. Fruits-cucumber, bitter gourd, green pepper, tomato ...
As for leafy alfalfa sprouts, they are all good food, but clinically I find that patients who are not suitable for recovery (especially those living in Jiangnan and Southeast Asia) can eat bean sprouts such as mung bean sprouts and soybean sprouts instead. When eating, we should still consider local, seasonal and rich food selection factors. For safety and the best effect, all vegetables eaten by seriously ill and chronically ill patients need to be tested by professionals before they can be eaten. In addition, women should not eat white radish raw, but cook it with belt leaves. If fruits and vegetables are drunk in fruit juice, they must be drunk with dregs immediately, otherwise the effect is limited.
sweet potato
Sweet potato is the most important thing in our diet. At first, I took my parents to adjust their physique and invited them to eat sweet potatoes. They said, "Well, we used to eat sweet potatoes because we were poor. Now that our life has improved, we still eat sweet potatoes! " I said, "Mom and Dad, have you found that people who used to eat sweet potatoes didn't get diabetes, high blood pressure and cancer?" Now why do people eat things that seem more exquisite, but they increase a lot of diseases of wealth? "Did you find the truth? Sweet potato (yellow-fleshed sweet potato) is a good food, because its minerals, vitamins and amino acids are very complete and rich. It almost covers most amino acids and B vitamins needed by human beings. Amino acids are needed for the repair of human cells, nails, hair, skin, internal organs, blood vessels and red blood cells. Eight amino acids need to be ingested through diet, and the rest 14 amino acids are naturally synthesized by the body. Some people say that sweet potatoes contain a lot of starch. Will it be easy to get fat after eating? In fact, fat is the main cause of obesity. Starch only makes our organs thicker and more resistant, instead of making us as fat. Severe patients and patients with chronic diseases, remember that it is more appropriate to eat two servings. General health care people eat one. Steamed and eaten. If the temperature is lower than 15℃, it can be baked. If the temperature is above 15℃, don't bake it to avoid being too dry. Yellow meat is more suitable and has higher energy than red meat. Pay special attention to eating with skin. The outermost layer of sweet potato is membrane, followed by skin, and the innermost layer is pulp. Wash the sand with clear water, steam it, peel off the film and eat it with the most important skin. This can lower cholesterol and help regulate diseases of the gastrointestinal system. Vegetables and fruits must choose crops planted without pesticides and fertilizers, otherwise the effect will be affected. If you are not sure about the food you buy, you can use the fruit and vegetable detoxification machine first (its ozone production is more than 200mg per hour), which is safer.
Brown rice (or five categories of adzuki bean, black rice, coix seed and soybean).
Cereal is the neutral food we mentioned. What are the suitable whole grains? Cereals growing in the south of the Yangtze River (including Southeast Asia), such as brown rice, Redmi, millet and coix seed; Growing in the north of the Yangtze River (including the United States and Canada), there are barley, wheat, oats, buckwheat and other products, which are beneficial to our health. When you eat these things, you will find your body very comfortable. Of course, when choosing food, we must pay attention to the locality of each place, that is to say, people living in the south of the Yangtze River should choose cereal in the south of the Yangtze River. People living in the north of the Yangtze River should choose grains in the north of the Yangtze River. When cooking, you can add coix seed, lotus seeds, red dates, nuts and so on. To help the body absorb more energy. Some people are particularly deficient in spleen and stomach, so it is recommended not to eat whole grains, because they are afraid that the body can't stand it, so they should eat at most two or three grains first. This kind of food mentioned above is more balanced than many so-called healthy foods, so it is suggested that the daily diet should be given priority to, supplemented by healthy foods. Never put the cart before the horse, thinking that with healthy food, you can eat indiscriminately and casually, which will damage your health.
Drink more than 3000CC of good water every day.
We all know that eating habits are difficult to change, but living habits are more difficult to change than eating habits. Therefore, if you want to make this detox meal more effective, you can use a simple method, that is, start with water. Because everyone has to drink water, but now you have increased the amount of water to 3000CC. In order to make a healthy detoxification meal have a better effect, it is necessary to let the toxins in the body be discharged from various organs. There is a key medium-water. When some friends eat this healthy detox meal, they find that the effect is not obvious, or the detox reaction is very exciting, and others feel uncomfortable because they don't drink enough water. Drink at least 3000CC every day, and patients with chronic diseases should drink at least 4000CC or even 5000CC. Only uremia and heart disease patients need to limit drinking water, please follow the doctor's advice. Of course you don't need to drink 30000CC at a time. You need to drink a small amount of water continuously for many times. Never wait until you are thirsty. The principle of drinking water is to drink when you have time and to drink "good water" when you have time. There are three main reasons why many girls have bad bladders: first, they can't hold back their urine; second, they drink too little water, less than 3000CC；; The third is to drink the wrong water, such as pure water, distilled water and other water that does not meet the hygiene principles. So some people have improved their bladder problems after drinking for 4-5 days as I told them.
What is good water? Here are some principles for you. You can judge what kind of water is suitable for us to drink according to the following principles.
1, its pH value must be weakly alkaline, and the pH value of healthy people is between 7.35 and 7.45. As long as we completely change our diet from acidic intake to alkaline intake (the ratio of alkaline to acid is 4: 1), we will naturally be healthy after returning to normal pH value.
2. Water must keep its original minerals, because these minerals are not only very important to our health, but also can keep the water weakly alkaline.
It must be free of impurities, especially chlorine and heavy metals.
4, high oxygen content, as sweet as mountain spring water.
5, meet the requirements of raw drinking without boiling.
6. By the way, the process of water purification will not waste water resources.
Finally, when we talk about drinking at least 3000CC of water every day, we mean drinking raw, not boiling. If there is a water dispenser, it can meet the requirements of raw drinking. Because raw drinking can keep the highest oxygen content, while boiled water has no oxygen.
The best time to eat "detox breakfast"
We mentioned earlier the importance of a regular diet to the human body. Therefore, the combination of "dietotherapy" and "time therapy", which I often say, has doubled the effect. Traditional Chinese medicine also has so-called time medicine, which emphasizes the importance of natural laws. The most suitable time for chronic patients to have breakfast is between 6: 30 and 7: 00 in the morning. The breakfast time of general medical staff is between 6 am and 7: 30 am. Why do you want to eat at this time? This is related to the time of organ continuous cropping. It is mentioned in TCM that the twelve meridians will have different emphases at twelve different times. From 5: 00 to 7: 00 in the morning is the time of large intestine meridian, which is the most vigorous period of large intestine peristalsis. I don't need an alarm clock to get up every morning. I will wake up naturally around 6 o'clock, because the large intestine is already very intense at this time, which will have a strong sense of convenience. I want to sleep, because it's time for the large intestine meridian. The most direct effect of eating a healthy detoxification meal is that you will feel defecation before and after breakfast. With the correct sleep time, the effect of detoxification meal is better. Of course, if you eat this healthy detoxification meal with correct sleep, the detoxification effect will be better. For example, patients with chronic diseases should go to bed at 9: 00 pm, because 9: 00 to1point is called the "triple energizer meridian", which is the time for the human immune system to repair. Healthy people had better rest after 9 pm, which is the best way to keep fit. Chronic patients should not exceed 1 1 at the slowest, because they go through the gallbladder from 1 1 at night to 1 in the morning. 65438+ 0 am to 3 am is the time for liver repair. At this time, the body needs a good rest. Therefore, a good rest during this period is the basic element of health care. If you can't rest, you must stop all activities.