A small cooling in Shencheng this Friday.
Brings the chill of winter.
Exercise appropriately this season.
It can enhance physical fitness and enhance cold tolerance.
Choosing the appropriate action can also make a difference.
Protective effect on the kidneys.
Hosted by the Shanghai Municipal Sports Bureau
The national fitness program "Fitness Era".
It airs weekly on the five-star sports channel
This issue brings you to you.
Winter health yoga
It can both massage the abdominal organs and relax the entire spine.
Let's practice Xi together.
Demigod monkey pose
Efficacy:
Stretch the entire bladder meridian on the back and back of the legs.
Key points:
When the spine is straightened and the lumbar spine is stressed, it can be assisted by a yoga block;
Hook your toes back and keep your ankles intact;
As the asana deepens, the abdomen sinks first.
Breathe:Each inhale extends the spine;Each exhale deepens the forward bend.
Number of Xi exercises:10 breaths bilaterally.
Pinnacle style
Xi with caution for patients with high blood pressure.
Efficacy:
Dredging the entire bladder meridian;
Eliminate fatigue and restore energy;
Improves shoulder problems;
Stretches the Achilles tendon and strengthens the sciatic nerve.
Key points:
Finger press down to reduce pressure on the wrist;
Rotate your arms outwards and relax your shoulders
The pelvic orifice rotates downward;
Keep your heels on the ground as far as you can and your knees straight.
Breathe:Breathe naturally and smoothly.
Number of Xi exercises:10 breaths in 2 sets.
Stand and bend forward
Patients with high blood pressure and lumbar spine diseases should practice Xi with caution.
Efficacy:
Fully stretch the bladder meridian;
Eliminate fatigue by stimulating spinal nerves;
Massage the abdominal internal organs to enhance the function of internal organs.
Key points:
The outside of the soles of the feet are parallel to each other;
Initially, the knee can be slightly flexed to straighten the spine
The pelvic orifice rotates downward;
Shift your center of gravity towards the ball of your foot.
Breathe:Each inhale extends the spine;Each exhale deepens the forward bend.
Number of Xi exercises:10 breaths in 2 sets.
Half lotus back stretch
Patients with lumbar spine disease have reduced range of motion.
Efficacy:
Flexible hip joint;
Promotes blood circulation in the spine;
Fully stretch the bladder meridian;
Massage the abdominal internal organs to enhance the function of internal organs.
Key points:
The ankles are slightly hooked, keep not relaxed;
Bend the knee side and sink the knee;
Keep your spine straight, don't arch your back, and use an extension belt or towel to help when there is pressure on your lumbar spine.
Breathe:Each inhale extends the spine;Each exhale deepens the forward bend.
Number of Xi exercises:10 breaths bilaterally.
Supine twisting spine pose
Efficacy:
Stretch the posterior bladder meridian of the leg;
Relax your lower back and take care of your spine
Massage the abdominal internal organs to enhance the function of internal organs.
Key points:
When there is pressure on the back of the leg, an extension belt or towel can be used to assist;
Try to relax your muscles as much as possible while holding, and you can deepen the twist as you exhale.
Breathe:Breathe naturally and smoothly, with better deepening of twists when exhaling.
Number of Xi exercises:10 breaths bilaterally.
Don't sweat too much during winter sports.
Do not get cold after exercising to prevent the cold from invading.
The time for exercise can be placed between 3 and 5 p.m.
This is a time full of energy.
Exercise appropriately. It can unblock the meridians, improve mood, and help sleep at night.
Proper drinking and urination can also be done.
Taking good care of the bladder meridian also indirectly protects the kidneys.
More exciting content.
Lock in weekly on five-star sports channels.
"Fitness Era" on the air
Everyone is welcome to pay more attention!
The broadcast time of "Fitness Era".
Featured Edition:
Monday to Friday.
Full Version:
Sunday at 14:30