Autumn and winter are coming, and my hands and feet are always cold, and I feel that my qi and blood are insufficient. Today, I recommend you try the following set of aerobics!
Ten minutes to spread qi and blood throughout the body, shoulders and neck, neck, spine, heart and lungs, liver and kidney problems have an effect, so that your bones are good, your spirit is good, and your body is good!
01. Stretching exercise with hand towel
Stand up straight, find a towel, palm down, grasp the ends of the towel (shoulder-width apart), slowly raise your arms above your head, and continue to your back until you reach your limit.
02. Stretch the spine to relieve fatigue
Stretch your legs straight forward and bring them together, your toes hook back in the direction of your body (you feel your calves stretch), and push your heels to the ground.
At the same time, interlock your fingers with your fingers, flip your palms in the direction of the sky, straighten your arms, stretch upwards as much as you can, find the sensation of your spine being pulled apart, hold this position for 10 seconds, relax, and do it again.
03. Lift the shoulders and loosen the shoulders and neck
Stand up straight, lift your shoulders, feel a soreness stretch in your shoulders, hold this for 15 seconds, relax your shoulders, and do it again.
If you find that stretching poses prevent you from breathing naturally, it's not really relaxing.
Remember to pull your body back a little so that you can breathe normally (follow this principle for all stretching exercises)!
04. Hit the dantian for five minutes
Hit the door frame with your abdomen, spread your feet slightly apart, stand in front of the door frame, your stomach is 15 cm away from the door frame, and then use your belly button to hit the door frame.
Relax your whole body when you hit it, don't hold your breath, don't tense your muscles, and "bump" for 5 minutes a day to strengthen your body.
Three types of people are taboo to hit the dantian
1. Pregnant women and those with major abdominal surgery;
2. People with acute abdomen and abdominal masses or bleeding lesions;
3. People who feel unwell after hitting their abdomen, and who have doubts about this Dharma.
05. Abdominal breathing in the morning and evening
Inhale evenly through the nose, the lower abdomen will bulge, and the mind can slowly reach the dantian (lower abdomen) with the breath of breathing, and exhale evenly with the mouth, the abdominal muscles will contract, and the lower abdomen will recover.
It is best to take a hundred breaths once a day, in the morning and evening.
06. Relieve shoulder soreness
Buy a rolling pin and roll it back and forth at your feet for 10~15 minutes a day.
If your shoulder and neck, the corresponding position will feel pain, there are particles, roll out until the particles are scattered, the pain in the shoulder and neck will also be dispersed accordingly, and you can also lose weight and slim down if you insist on doing it.
07. Yoga butterfly pose promotes blood circulation
Bend your legs, face your feet, grasp your toes with both hands, open your knees to the sides, stick to the ground as much as possible, keep your waist straight, and vibrate your knees rhythmically to the floor for 10 minutes a day.
08. The two legs are divided into liver and kidneys
Winter is a critical period for kidney nourishment, and we can stretch like this in winter and follow the four seasons of health preservation.
Stretch your legs straight apart, hook your toes back, grasp your toes with both hands, and slowly press your body down.
Precautions: When practicing, you don't need to deliberately pursue the feeling of the body close to the leg, as long as the big tendons behind the legs have a stretching feeling.
09. Toes hook back to the bladder for detoxification
Stretch your legs straight together, hook your toes, grasp your toes with both hands, and slowly press down on your body, which is a way to help detoxify the bladder meridians, at least 15~30 minutes.
The more you can't reach it, the more it means that you have a lot of toxins, as long as the big tendons on the back of your thighs feel stretched.
10. Clear your head and eyes according to the kneading hall
Use your thumb to your belly and press the Yintang acupoint between the eyebrows, and it is advisable to do 40 strokes.
In the morning or at 7~9 o'clock in the evening, it is natural to simply clap your hands, only three or five minutes is fine, and ten minutes is better.
Clapping your hands can activate the protector of your heart, the pericardial meridian and the heart meridian, so that the heart blood is full and the heart fire is removed, the metabolism of toxins in the body is accelerated, and chest tightness and chest pain can also be prevented.
12. After rolling, the creek hole is far away from the old flowers
If you're sitting in front of a computer, you can place this part of your hands on the edge of the table and use your wrist joints to roll your hands back and forth easily.
In the rolling, it will have a slight soreness, stick to it, have a very good effect on the cervical spine, lumbar spine, and protect eyesight.
13. Pull your hair and don't grow gray hair
Grab a strand of hair with your fingers and pull it outward, try to grab it close to the root of the hair, the long hair can be wrapped around the index finger, pull up the hair on both sideburns 7 times, and then hold all the hair with both hands and pull it up 7 times, which can make the qi and blood flow smoothly and delay the growth of white hair.
Note: When pulling the hair upwards, do not pull hard, but gently lift it upwards.
14. After eating, Xu Xing rubs the abdomen to strengthen the stomach and intestines
Half an hour after eating, Xu walked more than 100 steps and rubbed his abdomen.
Pushing from the top of the stomach to the lower abdomen and repeatedly gently pushing the abdomen can promote gastrointestinal peristalsis and blood circulation in the abdominal cavity, which is beneficial to enhance gastrointestinal function.
The spleen and stomach are the foundation of the day after tomorrow, and it is especially easy to catch a cold in autumn and winter, and some moxibustion friends are also prone to gastroenteritis, which leads to various digestive problems, which in turn affects our body's qi and blood. Therefore, having a good spleen and stomach in autumn and winter is also the foundation for us to spend the winter well.
