Winter health sports must learn to hide
As the weather gradually turns cold, the human body's functional activities also correspond to nature. In order to resist the cold invasion, the human body has to release yang from the body to warm it. Experts say that the winter health campaign must be learned to hide.
What kind of exercise is appropriate in the winter? Zhao Jisheng, an associate professor at the Beijing Normal University's School of Physical Education and Sports, said that it is not advisable to stay up late during the winter and it is not advisable to exercise vigorously. In particular, the elderly should not practice too much in the morning to avoid the occurrence of cardiovascular and cerebrovascular accidents. It is also not suitable for prolonged ball games and sweating. It is easy to hurt the yang. “You can play tai chi and take a walk. In addition, you can also practice static exercises such as abdominal breathing. Lying on the bed, closing your mouth, and inhaling slowly with your nose, your abdominal muscles should be as relaxed as possible. The ground is inflated, and then exhale with the mouth, the abdominal muscles contract as much as possible, and the lower abdomen is sunk in. Do not require the breathing frequency to slow down, don't breathe gas, naturally deep inhalation and deep breathing can be done. Each time can be 5 minutes.†Zhao Jisheng said.
In addition, when the heart is bored, doing abdominal breathing can also stabilize the emotions. Abdominal breathing is also divided into two types: swift breathing and counter-breathing. Breathe the abdominal muscles gently when breathing is inhaled. Under the premise of feeling comfortable, try to suck as deep as possible, and then contract the muscles when exhaling. Counter-breathing is the opposite of breathing. The subtle difference between counter-breathing and smooth breathing: Breathing involves only the lower abdominal muscles, ie the pubic area just below the navel. Gently contract the muscles in this area when inhaling and relax when exhaling.
After doing abdominal breathing, you can also twist your feet. Put your feet together, slowly press your toes down, then slowly lift up, lift up as far as possible, then relax, do 30-50 times, and then separate your feet slightly, both wrists outward and inward at the same time 30 -50 times. Then in turn do 30-50 times inwards, inside and outside. Elderly people with hypertension will have good sleep at night and blood pressure will be even. (Reporter Qian Yuyang)
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