What are the types of sports 1, endurance training items?
It is suitable for body building, improving the metabolic function of heart, lung and body, and restoring physical fitness. Such as medical walking, fitness running, cycling, swimming, boating, mountaineering, skipping rope, running platform, going up and down stairs, etc., belong to periodic and rhythmic repeated sports and ball games.
2. Strength training program
It is suitable for strengthening muscle strength, improving joint function and eliminating local accumulated fat, and can be carried out with various special muscle strength training equipment.
3. Relaxation training program
It is suitable for relaxing the mind and body, eliminating fatigue and preventing and treating various physical and mental diseases. You can choose walking, Tai Ji Chuan, relaxation gymnastics, aerobics, qigong and massage.
4. Corrective and therapeutic projects
Suitable for treating patients with certain diseases and disabilities, targeted medical gymnastics and massage. Such as respiratory gymnastics, for treating asthma and emphysema. Gymnastics to exercise abdominal muscles is used to treat visceral ptosis. Spinal correction gymnastics, used to correct scoliosis, etc.
5. Training programs to improve joint mobility and flexibility
Suitable for joint movement disorder and chronic joint pain and maintaining joint flexibility. Such as joint stretching gymnastics, joint loosening, and training of various joint activity trainers.
What are the common sports health care methods 1, squatting on the wall?
Squatting on the wall has the effect of relaxing the waist and regulating qi. Long-term exercise is helpful to loosen the waist and joints of the whole body, dredge the meridians and qi and blood of the whole body, and correct the disordered qi and blood in the body. It is a good way to regulate qi and blood. As long as you keep exercising and squat several times a day, you will certainly achieve the goal of getting rid of diseases and strengthening the body.
Posture requires facing the wall, feet together, whole body upright, hands drooping naturally, whole body relaxed, inner joy (the distance between two toes and the wall can be determined according to my specific situation, and gradually lean to the root of the wall), when squatting, the body exerts force, shoulders are buckled in front, chest is contained, the head cannot lean back, and the waist protrudes backwards. Beginners should squat and get up slowly. When the body is straight, both hands are akimbo and the thumb is pressed on the back? Jingmen point? (the 12th soft rib end), press the other four fingers on the hip, take a deep breath once, and then squat again according to the posture requirements, and gradually reach a continuous squat of 30 times, preferably twice a day. You can squat in any place according to the above posture, and you can squat many times.
2. Walking and running
In ancient times, many people were in favor of walking, relaxing limbs, and walking slowly for hundreds of steps after meals, dispersing qi and losing food, which would grind the stomach and be easy to rot. Walking in leisure and nourishing the mind, walking before going to bed to seek quietness, is helpful to sleep.
Modern people admire running, which is a normal physiological stimulant to human body and a better method to prevent and treat diseases. As for how fast is the most suitable speed for running and how to control the speed, the researchers believe that running to improve the body function should be carried out according to the situation. After running for 3~4 minutes, the pulse rate should not be less than half of that during running.
Walking and running are the easiest exercise methods, but whether walking or running, it is important to stick to it in moderation, which can achieve health care effects.
3. Self massage
Self-massage refers to a method of applying certain massage techniques to some parts or acupoints of one's body, which is suitable for people at all levels to prevent and treat diseases. It can relieve fatigue and cheer up the spirit. Enhance muscle strength, smooth joints, promote smooth qi and blood, and regulate spleen and stomach functions.
Before the operation, prepare to sit still for 3 minutes, get rid of other thoughts, have a quiet mind, relax all over, and then follow the heart, combine with the movements and carry out natural massage.
① Press the ear hole with two flat palms, and then suddenly let go. After doing it for more than ten times in a row, massage from top to bottom with thumb and forefinger of both hands for 20 times (the thumb is behind the auricle and the forefinger is in front). Massage the earlobe for another 30 times, with the ear feeling hot. Once in the morning and once in the evening, it can strengthen the body, eliminate diseases and prolong life. If this method can cooperate? Ming Tiangu? Exercise is better. That is, press the two ear holes tightly with the palms of your hands, put your five fingers behind your head, and then tap the back of your brain with the middle three fingers of your hands for more than ten times, or press your forefinger on your middle finger, and bounce the back of your brain with your forefinger for more than ten times. ? Ming Tiangu? From beginning to end, you should close your eyes and rest your mind. If you stick to it, you can get the effects of strengthening your vitality, refreshing your mind and preventing and treating ear diseases.
(2) first rub your hands on the bath surface, then massage them from Yingxiang point on the nose to Jingming point on both eyes, then rub them to Yintang point, temples on both foreheads, and then rub them back to the nose. Massage up, down, left and right in this way has a refreshing effect.
(3) Rub the sun with your thumb or forefinger to fix the temples on both sides respectively, and make a small-scale circular rotation, so that the force part drives the subcutaneous tissue there to make a repetitive, uninterrupted, rhythmic and gentle rotary rubbing. Has refreshing effect, and can be used for treating common cold and eye diseases.
(4) rubbing the abdomen with single palm or folded palm, with the middle cup as the center, and touching in a clockwise circular rhythm, which has the function of strengthening the spleen and stomach.
⑤ Rub hands and feet. The inside of the upper limb is from top to bottom, and the outside is from bottom to top. The outer side of the lower limb is from top to bottom, and the inner side is from bottom to top, 3-5 times each. It has the health care functions of dredging meridians and regulating qi and blood.
⑥ Rub your hands in the wind pool, and then rub them back and forth for 30 times in the wind pool and wind house on the neck, which has the effect of refreshing your mind and treating colds, headaches and cervical spondylosis.
⑦ Rub the palms of Shenshu tightly against the waist on both sides, and rub it from top to bottom to the lumbosacral part, which will have a warm feeling, strengthen the waist and strengthen the kidney, and can treat low back pain, frequent urination at night and other symptoms.
⑧ Wipe Yongquan. First, heat the palms of your hands, and then rub the Yongquan point at the foot respectively. This method has a health care function and is often used to treat neurasthenia and insomnia.
4. Breathe
Breathing method is more complicated, which requires the combination of breathing, pause, tongue movement and meditation. There are three commonly used breathing methods.
① Gently close your mouth, breathe through your nose, inhale first, and at the same time, lead the breath to the lower abdomen, pause after inhaling, and then exhale slowly, that is, take a breath, stop and breathe. The coordination of silent sentences begins with three words, and then gradually increases, but it is advisable to have no more than nine words at most. Choose quiet, beautiful and healthy content, such as? Be alone? 、? Relax all over? 、? Sit still by yourself, okay? 、? Visceral movement, brain static? 、? Insist on practicing functional health? Wait a minute. Meditation should be closely combined with breathing and tongue movement. With? Be alone? Three words, for example, meditation when inhaling? Since? Words, pause and meditate? Himself Words, meditation when exhaling? Quiet? Words, and so on. Tongue movement refers to the rise and fall of the tongue. When the tongue moves with inhalation, the tongue touches the palate, when it stops, the tongue falls down when it exhales.
② Breathe through the nose, or use both nose and mouth, inhale first, without stopping, then exhale slowly, and then stop after breathing, that is, breathe in and stop. Meditation sentences are the same as the first breathing method, and their coordination is to meditate the first word when inhaling, the second word when exhaling, and the rest words when pausing. The coordination of tongue movement is that the tongue touches the palate when inhaling, falls when exhaling, and does not move when pausing.
③ Generally speaking, it is advisable to say three words silently. Breathe through the nose. Breathe in a little first and then pause, with the intention of introducing qi into the lower abdomen. At the same time, say the third word silently. After inhaling, breathe out slowly and then drop your tongue, that is, breathe in, stop and breathe out.
5. Qigong
There are four postures: lateral posture, supine posture, sitting posture and strong posture.
Side-lying type: Side-lying type on the bed, head slightly leaning forward, height adjusted by pillow. Keep your head and neck in a slightly elevated position. The spine is slightly backward, showing the trend of pulling out the back with the chest. Limb posture: when lying on the right side, the upper limb can bend naturally, the five fingers are stretched out, the palms are up, placed on the pillow in front of the body, about 6cm away from the body, the left upper limb is naturally straight, the five fingers are released, the palms are down, placed on the ipsilateral hip, and the right lower limb is naturally straight. The joint of the left lower limb flexes at an angle of 120 degrees, and its knee is lightly placed on the knee of the right lower limb. If you lie on your left side, you will be in the position of your limbs, on the contrary. Eyes are lightly closed or slightly exposed to a ray of light, and the mouth is opened and closed regularly according to the needs of breathing.
Supine posture: lying flat on the bed, head slightly leaning forward, trunk upright, arms naturally stretched, fingers loosely spread, palms down, placed at the side, lower limbs naturally straightened, heels leaning against each other, toes naturally separated. Mouth and eye movements are the same as lateral lying posture.
Sitting style: sitting on the chair, head slightly leaning forward, upright body, chest and back pulled out, loose shoulders and elbows hanging, fingers extended, palms down, lightly placed on thighs and knees, feet parallel and separated back and forth, shoulder width apart, legs vertical to the ground, knee flexion 90 degrees. If the height of the chair is not appropriate, it can be adjusted by padding under the buttocks or feet. Mouth and eye movements are the same as lateral lying posture.
Zhuang style: The specific requirements are basically the same as supine style, just raise the pillow about 8 inches high, and the shoulder and back are sloping and solid, so you can't hang up, with your feet together, palms inward and close to both sides of your thighs.
Generally speaking, internal exercises should begin with horizontal exercises, and the specific choice should be determined according to the illness and personal habits. Zhuang style should be adopted in the later stage.
Practice time, 30 minutes each time, 6 times a day in the early stage, and can be reduced to 2 times a day in the later stage.
6. Concentration of ideas
① Abide by the Dantian method: Dantian, which is an internal cultivation skill, refers to the Qi-hai point of 1.5 inch below the umbilicus. When observing intently, it can be imagined as a spherical volume, which is located in the lower abdomen, or as a round surface centered on Qihai point, which is located on the surface of the lower abdomen. Don't stick to the rules.
(2) Abide by the method of the stomach: that is, the mind silently recalls a circular area centered on the middle point of the stomach or the heart socket area under the xiphoid process.
3 toe-keeping method: eyes are closed lightly, showing a ray of light, consciousness follows the line of sight, and attention is paid to toes. You can also close your eyes and silently recall the image of your toes.
7, labor exercise
The labor here refers to physical labor. Young people with normal working ability certainly have to work, and the elderly should also work a little from time to time, which is in line with the way of health preservation. The ancients? Dust off the inkstone, burn incense in brew tea, insert a vase of flowers, and put a curtain hook on it. You might as well do everything yourself, so that you can have a little work and strengthen your blood, but you don't stagnate? , you can rest. Labor can stretch muscles and bones, smooth qi and blood, regulate the spirit and strengthen the body. Washing dishes, mopping the floor and washing clothes at home are all sports of this kind.
What are the benefits of exercise? Exercise can better exert brain function, prevent cardiovascular and cerebrovascular diseases, enhance respiratory function, prevent fractures, control weight, help digestion, maintain normal muscle movement, regulate nerves, make skin soft and shiny, and coordinate limb movements.
How to determine the appropriate amount of exercise varies greatly among individuals, and the amount of exercise and activity of a certain age group cannot be specified. The best way is to measure the pulse, and the highest heart rate during exercise is controlled at: 180- one's age = the highest heart rate that one should control (times/minute). For example, if you are 50 years old and your heart rate after exercise should be controlled within 130 beats/min, it should be normal (that is, 180-50= 130).
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