However, CCTV4 has exposed such a kind of exercise: it is simpler than swimming, running and gym exercise, but the effect of health exercise is very good.
Often doing squatting exercise can enhance muscle strength, especially the muscle strength of lower limbs; The strength of both legs is enhanced, which can effectively prevent falls.
Zheng Chaoqiang, Professor of Peking Union Medical University, vice president of China Medical Education Association and medical leader.
Exercise in the sun can also assist in calcium absorption.
Men and women from several years old to 100 years old can practice, easy to operate and good effect.
Qi and blood energy increase, Yang Qi of the whole body is improved, meridians are unblocked, and the body is more fully nourished; Then, the small stove inside the body began to burn, and the sick gases such as “wind, cold, wet and turbid” in the body were discharged through sweating, burping and exhaust.
The squatting speed should not be fast.
03 the characteristic of improving the resistance movement of osteoporosis is to effectively stimulate the bone under a certain load, so as to increase or maintain the bone content.
This is the effect of external static and internal movement.
When people squat down, their bodies become triple folded, the squeezed blood vessels contract, and the Qi and blood rush to the non squeezed blood vessels of the whole body, forcing them to expand and bulge; As soon as people stand up, their whole body Qi and blood rush to the originally squeezed blood vessels and fill them with blood.
When it comes to sports, the most common ones are “swimming, running, Gym”, etc.
He attributed this to the practice of standing piles.
It takes 5 minutes a day to Nourish Qi and blood, replenish liver and kidney, enhance immunity, dispel dampness and detoxification, and reverse sub-health.
Practice standing piles, improve energy, supplement qi and blood, improve physical quality from inside to outside, become more energetic and clear minded.
Warm reminder: when doing the horse step, the knee must not exceed the toe.
If human muscles are used moderately, they will be more developed, but abandoned or overused will degenerate.
Keep the top flat, shoulder flat and leg flat.
If there is no substantial lesion, the symptoms are disturbing.
When you walk, you will feel relaxed and full of vitality.
You should not only be diligent, but also pay attention to the word “Qiao”.
01 high horse step practice, the feet are slightly wider than the shoulder, the legs are slightly bent, like sitting on a high stool, the hands are behind, relax the chest and shoulders.
Therefore, the practice of squatting horse step helps to mobilize the viscera, distribute Qi and blood, and nourish the whole body.
08 delay the decline of the brain.
If the legs grow old, the brain will grow old accordingly; After the aging of legs, people’s activities will decrease, the opportunities for sensory organs to receive new information will decrease, the stimulation from the outside world will be less, the brain cells will no longer be active, and people will become dementia; Squatting can strengthen the activity ability of legs and enhance contact with the outside world.
As long as it’s convenient, you can have a foothold at home, in the company’s office or in the park; No matter how busy people are, if they want to be healthy, they only need 5 ~ 15 minutes of practice every day.
The human body will naturally be healthy.
If you have muscle pain at the beginning of exercise, please don’t give up.
It’s exercise, but it’s more like enjoyment.
You can gain 8 benefits by standing for 5 minutes.
Such skillful strength can stimulate and dredge the meridians around the pelvic floor.
But Professor Zheng Chaoqiang, 86, can still hold his post in full spirit.
To stimulate the function of meridians, feet are the important starting and ending parts of the twelve meridians running Qi and blood, connecting the viscera, communicating inside and outside, and running through the upper and lower meridians; With the eight odd meridians, squatting can naturally stimulate the meridians of these nearly 20 meridians.
Skillfully choose a suitable method, which is more labor-saving, the effect is not reduced, and it will not hurt your body.
They can basically do nothing except eat and sleep.
Specifically, it can be summarized into three training methods.
02 strengthen bones and lubricate joints.
In the process of exercise, the reciprocating movement of Qi and blood, which is squatting together, pressing, releasing and flushing, softens blood vessels, speeds up blood circulation and metabolism in the body, activates the immune system, increases high-density cholesterol, sensitizes baroreceptors, and removes some harmful and toxic metabolites from the body.
07 exercise can relax the spirit, put aside troubles, put down the pressure of life, relax people’s spirit, regulate emotions and increase life fun, which is good for people’s physical and mental health.
Without acupuncture and medicine, the weak can become stronger and the contracture can become comfortable.
03 big horse step practice, two feet open about three and a half feet, and the big and small legs are almost 90 degrees.
It is best to ensure that the heart rate is within 120 times after exercise and the whole body feels comfortable.
04 exercise time and intensity exercise for 5 ~ 15 minutes each time, usually once a day or 2 ~ 3 times.
Joints are like human bearings, which need constant maintenance and lubrication.
Due to long-term weight-bearing, the hip and knee joints of the waist and legs will first appear aging symptoms such as dryness, soreness and tingling.
One stop is better than ten thousand movements, and one stop is better than ten thousand exercises.
The squatting horse step requires a round crotch and buttocks, a slight retraction of the perineum and a middle alignment of the waist and spine.
They are sick all over, deaf and dazzled, and have difficulty moving.
By practicing standing pile for one year, the sleep is improved, the body is healthy and energetic, and the heart problem has been alleviated for many years.
At the same time, open your shoulders, don’t buckle inside, and keep your back straight.
The answer is: standing pile! Peking Union Medical College Hospital.
06 people who have been trained in horse steps have experienced that they will get a little fever and sweat after squatting for a few minutes.
It is an important basic skill of Wushu, Tai Chi and guidance.
05, farewell to secret sorrow, urinary incontinence, urinary retention, abdominal pain, sexual disharmony * and other reproductive and urinary problems.
Continue to do a few light squatting exercises, and the body will be relaxed when the acid fatigue substances are discharged from the body..
When squatting horse step, the joint capsule and ligament of waist and leg are moderately pulled, which can enhance their toughness; Bending, squatting and weight-bearing can promote the penetration of joint fluid and nourish the articular cartilage, so as to strengthen and lubricate the waist and leg joints.
Moreover, in the process of exercise, it can expand the micro and small arteries, reduce the peripheral resistance of the heart, improve the elasticity of the wall of micro and small arteries, and effectively reduce blood pressure.
Horse step belongs to its own weight-bearing exercise, which can exercise bones, strengthen muscle strength and double prevent osteoporosis.
If you can’t insist at the beginning, step by step until you reach the standard.
For people with weak physique, they can adjust according to their own situation; When the elderly do squatting exercise, their hands should grasp the head of the bed, other handrails or door frames, and do it slowly and steadily.
It is suitable for skilled people.
Choose a suitable method for yourself to practice squatting horse step at the age of 100.
04 enhance muscle strength.
What is standing pile? Standing pile is also called squatting horse step.
You don’t need to spend money, tools and venues.
When you stand for a while every day, your body starts to heat and your qi and blood begin to be active; After a while, the life energy began to grow and run more powerfully in the meridians, resulting in some parts beginning to feel “sour, numb and swollen”.
02 active horse step practice, combined with slow rising and squatting, is suitable for people who need waist and leg rehabilitation.
Click “pulse health” above to focus on disease inquiry, health guidance, health classics, asking no one when sick.
For ordinary people, at the age of 86, they are in their twilight years.
This will not achieve the effect, but will concentrate the weight of the body on the knee and hurt the knee.
The old legs grow old first.
High horse step is suitable for beginners and frail people.
It can not only delay the decline of brain, but also further increase intelligence and wisdom.
This is because exercise causes acid substances such as lactic acid and pyruvate to accumulate in the muscle, resulting in muscle pain.