1. Go dancing more: In the history of our country, dancing was once regarded as one of the means to keep fit and live longer. For example, Hua Tuo's "Wu Qin Xi", in which "Xi" has the content of dance. Yi Fu, a contemporary of Hua Tuo, once said in his Dance Fu that dance is "the art of entertaining and nourishing the spirit". In the treatment of some doctors in ancient China, music, dance, auxiliary drugs and acupuncture were also emphasized to treat patients with depression, which achieved certain results.
Dance is good for health, because it is not only an entertainment activity, but also a whole-body physical exercise, and it is also a kind of exercise with a pleasant mood, so it can play a role in exercising and improving health. Some dances are developed from folk martial arts and have the nature of medical sports, and some dances can be directly used as a means to treat diseases. This is because the rhythm of dance plays a role in regulating the rhythm of human body. The human body has various cycles, such as heartbeat, respiration, gastrointestinal peristalsis, cell division, energy metabolism and so on. Normal biological rhythms have stable periods, and various biological rhythms constitute a synchronous or coordinated relationship. Many periodic rhythms in the human body can be said to be the reflection of changes in nature in the human body. There must be harmony between the rhythms in human body and those in nature, which is one of the conditions to maintain human health. Once this harmony is lost or destroyed, people will get sick. The biological rhythm of the human body needs to be adjusted frequently to make it cooperate with each other so as not to be disordered. The melody of music and the rhythm of dance can adjust the rhythm of human body.
Of course, everything should be moderate, and if you go too far, you will get the opposite result. The same is true of dance activities. If we don't pay attention to the rhythm, the degree of physical fatigue and the nature of the disease, it is not only bad for physical and mental health, but also harmful. We should also pay attention to this.
2. Always rub your ears. People's ears are the epitome of the whole human body: if a person is sick, there will be corresponding reaction points in the corresponding parts of the ears. This is the ear point. There are about 350 auricular points, which are often rubbed. It is a kind of self-massage therapy, which can dispel diseases and strengthen the body. The specific method is: first heat the palm of your hand, then heat the ears up and down, left and right, and then press the corresponding ear points with your index finger or thumb according to your illness. For example, cholecystitis oppresses Danshu point on the ear, and lumbar muscle strain oppresses Yaoshu point, so it is necessary to press it repeatedly, once in the morning and once in the evening. This method is simple and easy. As long as it persists, men, women and children can benefit.
3. Walking is the best: Walking is one of the traditional fitness methods in China, which has a history of thousands of years. It can prevent many diseases. Such as neurasthenia, coronary heart disease, obesity, diabetes and dyspepsia. "Walk at a hundred paces after a meal, and live to ninety-nine" has become the motto of China folk fitness. And medical staff have the saying that "it is better to walk than to practice a hundred times". Walking is the best among many fitness methods.
Walking is leisurely walking in an informal way, and the movements of limbs are naturally coordinated, which can make the joints and bones of the whole body get moderate exercise. In addition, the relaxation of mood can make people's blood flow, meridians unobstructed, beneficial to joints, nourishing bones and muscles, and can also relax and benefit the five internal organs. Walking can not only strengthen the body, but also prevent and treat diseases. This is a simple and effective exercise method. In particular, it is not limited by age, sex, physique and site conditions, and it is feasible at any time and anywhere. So it has always been loved by people. According to their own practical experience, ancient health care physicians in China summed up many valuable experiences to improve the walking effect.
Essentials of walking: relax before walking, move your limbs properly, breathe evenly, be calm and gentle, and then take a leisurely walk. Cao Tingdong's monograph on health care in the Qing Dynasty said: "If you want to stand first, shake your clothes and settle your breath, slow down your work for a while, and then take a leisurely step, you will be energetic and refreshed." It can be seen that total relaxation is an important step to increase the effect of walking exercise. If the body is bound and nervous, and the muscles and bones are not relaxed, the movements will be stagnant and uncoordinated, and the muscles and joints will not be easily exercised, and of course the purpose of exercise will not be achieved.
Walk calmly and gently, don't be in a hurry, and don't fill your mind with trifles. There should be a state of leisure and freedom. This can make the brain relieve fatigue and nourish the mind. A leisurely mood and a happy mood can not only improve the interest in walking, but also be an important condition for walking for health.
When walking, you should relax your steps, just like walking slowly, so that your whole body can be balanced. Sun Simiao (58 1 ~ 682), a medical scientist in the Tang Dynasty, advocated "Don't worry, then move". This kind of footwork, although slow in shape, is easy and slow, with smooth qi and blood, smooth pulse and internal and external coordination, which is beyond the reach of other strenuous exercises. It is especially suitable for the elderly, infirm and patients with chronic diseases.
Walk step by step and do what you can. "Lao Lao Heng Yan" said: "The meeting is often idle, and I walk slowly indoors from time to time, turning dozens of times to make the tendons move and the collaterals circulate. Zhi has been a long time, but the pace can be gradually improved to 100,000 ... "It means that walking should be based on physical strength, step by step, and do what you can. Be tired and tireless, and don't let yourself feel tired. This is especially important for the elderly, the weak and the sick. No matter how strong a person is, he should not be overworked, wasting gas will hurt his shape, which will not only fail to achieve the purpose of exercise, but will be harmful to his health.
Forms of walking: walking and exercise, which can be informal. Not just pacing. Simple walking is boring, but it can be combined with other contents, one is to improve interest, the other is to achieve the purpose of exercise. When spring is in full bloom, you can stroll and admire flowers, visit places of interest and historic interest, and see the budding power of all things with the gesture of blooming; When the weather is fine, we can roam together, visit friends, visit exhibitions, or climb mountains and wade. Taking advantage of its elegance, as a car, you can not only exercise, but also feast your eyes and broaden your horizons. Taking exercise and enjoying health is a major feature of walking for health. You can choose according to your hobbies.
Walking speed: Walking slowly and steadily, about 60 to 70 steps per minute. This kind of walking is suitable for the elderly and infirm or ordinary people to do activities after meals. It can stabilize people's mood, relieve fatigue, strengthen the spleen and stomach and help digestion.
Trot: refers to walking at a slightly faster pace, about 120 steps per minute. Because this kind of walking is relatively brisk, over time, it can cheer up the spirit, excite the brain and make the lower limbs vigorous and powerful. However, a brisk pace does not mean a hurry, but a little lighter than a slow pace, and it is not advisable to walk too fast.
Easy to walk: refers to walking and stopping, fast and slow. After walking a certain distance, stop to have a rest, and then walk again; Or walk fast for a while and then walk slowly. This stop-and-go, leisurely walking style is suitable for people who are recovering or weak after illness. According to your physical condition, do what you can. Because of freedom, it is called a leisurely walk.
It's time for a walk:
Take a walk in the morning. It's time for a walk after getting up in the morning. Either in the yard or on the boulevard, it is feasible. It is best to be in a place with many trees. If you are in the pine and cypress bushes, the effect will be better, the air is fresh, the air is adjustable and the spirit is uplifting. Take a walk in the morning, pay attention to the weather changes, and appropriately increase or decrease clothes. At the same time, don't walk on the main roads crowded with vehicles and pedestrians, because the messy noise and exhaust of motor vehicles are not good for your health and affect your walking mood. Fresh air and quiet environment are good environments for walking and exercising.
Take a walk after supper. Many ancient medical books in China worship walking after meals. It shows that walking after meals can strengthen the spleen and promote digestion, and rubbing the abdomen with your hands can increase its effect.
Walking before and after meals can also prevent diabetes (diabetes today). For example, a medical book in the Sui Dynasty said: "A hundred and twenty steps ago, many steps." Then eat. "Later, a medical book in the Tang Dynasty also said:" You must do it after meals, so that you can sit and lie down after meals ",which recorded the specific walking methods to prevent and treat diabetes. This method can increase the metabolic rate of the body and improve the metabolism of sugar, which has been proved by modern medicine to be an effective method for preventing and treating diabetes.
Take a walk before going to bed. "When you want to sleep every night, walk around the room for a thousand steps and start to pillow"; "Doing good is close at hand, and trying hard is about profit ..." (Old Constant Words). Walking before going to bed, the environment should be quiet, so as to make the mind calm and produce a harmonious and comfortable feeling. Those who have difficulty falling asleep can walk quickly 15 minutes; For excited people, walking is better. Over time, it can play a very good calming role.
Take a walk in spring. Spring is the season when flowers bloom. People should also conform to the trend of life. Walking in the early morning of spring is the best way to keep healthy this season. Clothes should be loose and warm, the steps should be gentle and orderly, and the mood should be stable. In this way, the liver can be nourished.
The key point of walking and fitness is persistence. It takes a long time to show the effect of health preservation and disease prevention. It is unrealistic to think that Qin Xiao can be realized in three to five days or seven or eight days. However, as long as you have a firm will and tenacious perseverance, walking can really help you keep fit and prevent diseases.
4. "Taking photos of Gu Dao" is beneficial: Sun Simiao, a medical scientist in the Tang Dynasty, wrote in "Pillow the Chinese Edge" that "it is appropriate to take photos often in the valley". Gudao refers to the anus, which means to lift it as soon as you take it. Rubbing Gu Dao, called levator ani in ancient times, refers to actively and regularly contracting anal muscles, so as to achieve the purpose of preventing diseases, keeping fit and eliminating diseases.
The specific methods of pinching Gu Dao are: standing, sitting, lying down, lifting anus when inhaling, such as forbearing defecation; When exhaling, slowly relax the anus, such as urinating; One lifting and one loosening is the movement of lifting anus. Do it 20 to 30 times, 2 to 3 times a day.
The reason why the bone rubbing channel can strengthen the body and cure diseases is that the anus is located on the Du meridian of the human body, which is the "sea of Yang meridians", and it has the function of regulating all the meridians of Yang meridians in the whole body and qi movement, which is the route of qi movement during practicing.
Traditional Chinese medicine believes that meridians can promote middle qi, strengthen viscera and regulate qi, blood, yin and yang. Modern medicine believes that consciously lifting anus can regulate the central and autonomic nervous system and promote the blood circulation of gastrointestinal tract and anus to treat various anorectal diseases.
Patients with hemorrhoids, anal fissure, fistula and other diseases can regularly contract and relax the anus by pinching the channels and collaterals, thus improving the blood circulation at the anus, eliminating congestion, relieving or eliminating anal sphincter spasm, making the anus bigger and defecating smoothly. People in anal pruritus can adjust their mental state by lifting their anus, so as to divert the excitement of itching and relieve or eliminate symptoms. Lifting anus can also regulate gastrointestinal function, make intestinal transmission movement normal, and has a regulating effect on patients with diarrhea or constipation.
In addition, the levator ani movement has a certain preventive and therapeutic effect on visceral prolapse, uterine prolapse, varicocele and chronic prostatitis caused by qi deficiency subsidence.
5. "Practice" the five birds play well: birds, in ancient times, generally refer to animals such as beasts. Wuqinxi refers to five animals: tiger, deer, bear, ape and bird. Play is a game, play. The so-called wuqinxi refers to a set of exercise methods that imitate the movements of five animals: tiger, deer, bear, ape and bird.
There are two ways to practice wuqinxi: one is to imitate the movements of five animals, think about their activities with ideas, and draw the movements naturally. As long as there is a combination of action sequences, the order of each practice can be different. The other is to learn the whole set of movements by referring to the existing books of Wuqinxi.
Bear shape: the right knee bends, the left shoulder shakes forward and the arm sinks; The right shoulder is slightly extended backward and outward, and the right arm is slightly lifted. The left knee bends, the right shoulder swings back and forth, and the arm sinks; The left shoulder is slightly extended backward and outward, and the left arm is slightly lifted up. Shake it repeatedly, no matter how many times.
When practicing bear play, you should be calm and light, and show its ferocity. This action has the effects of strengthening the spleen and stomach, helping digestion and activating joints.
Tiger-shaped: The first left movement: stand naturally, step left with your left foot, draw an arc across your forehead with your right hand to the upper left in a Tiger Claw shape, with your palm down, punch from your forehead and your left hand across your lower back, with your palm up, punch from your waist, twist your body to the left, and look at your right heel. At the same time, look up at it and stare at it for a while. It looks like you are looking for food. The second right movement: the opposite direction, the same action.
When you practice fighting tigers, you should show your bravery. This product acts on acupoints and du meridian, and is used for sciatica, lumbago, spondylitis and hypertension.
Deer shape: the first left action: stand naturally, kick out your left leg, lean forward, punch your feet off the ground, and bend your right leg slightly into a scissors step; The right arm is stretched forward, the wrist is bent, the hand is like a deer's hoof, the fingertips are drooping, and the head is flat; Left arm in the back, away from waist ~ fist, fingertips up, eyes squint. The second right movement: the opposite direction, the same action.
When practicing deer play, we should reflect its quiet and pleasant state. This action can strengthen the waist and kidney, activate pelvic blood circulation and exercise leg strength.
Ape shape: the first left shift: stand naturally, step out with your left leg, raise your heel, touch the ground with your toes, and slightly bend your right leg; The left arm clings to the lower part of the breast, and the fingertips droop like ape claws; The right arm is bent and raised, the right hand bypasses the forehead from the back of the right brain, the thumb and middle finger are close together, and the eyes are moving. The second right movement: the opposite direction, the same action.
When practicing ape play, we should imitate the agility and flexibility of apes. This action helps to strengthen the heart and lung function and strengthen the kidney and waist.
Bird play: the first move to the left: two feet stand parallel, two arms droop naturally, the left foot takes a step forward, the right foot follows half a step, and the right foot points to the ground; At the same time, the arm is slowly lifted from the front, the palm is upward, and the arm is usually lifted to the left and right sides, and then deeply inhaled; When your feet are together, your arms fall from the side, palms down, and you squat at the same time. Cross your arms under your knees, palms up, and exhale deeply. The second right movement: the opposite direction, the same action.
When practicing bird play, we should show its potential to fly high and achieve the unity of form and spirit. This drama, also known as the crane drama, imitates the image of cranes, moves lightly and stretches, regulates qi and blood, dredges meridians and exercises bones and muscles.
Essentials of Wuqinxi: First, as introduced, there is mental exercise first, and then combined with breathing and physical activities, and the three are integrated; Second, the practice of Wuqinxi must be based on images, such as learning from Tiger Claw, flapping and spinning, deer touching, walking and sitting, bear pushing, climbing and shaking, ape jumping, picking, turning, flashing, advancing and retreating, and bird flying, falling and stretching.
People who often practice Wuqinxi will feel refreshed, increase their appetite, be flexible in hands and feet, and walk briskly, which shows that Wuqinxi has the function of strengthening the body. In addition, Wuqinxi can also prevent and prevent the recurrence of emphysema, asthma, hypertension, coronary heart disease, neurasthenia, dyspepsia and other diseases. Especially for sequela of stroke, Wuqinxi exercise can improve the abnormal gait and walking posture of patients, prevent muscle atrophy and improve the balance ability of human body. It is also helpful to improve other symptoms. You can exercise four or five times a day for 10 minutes each time. In addition, when practicing Wuqinxi, you should choose a place with fresh air and lush vegetation.