How to arrange fitness exercise in summer?

In summer, the six solar terms are hot and sultry, and the human body consumes a lot. The aging of various organs is more obvious than other seasons. If you can keep exercising in summer, your anti-aging and fitness effects will be more significant. Therefore, fitness exercise should not be interrupted by the hot summer solar terms. The hotter the weather, the more you should stick to it. However, if we want to stick to fitness exercise, we must talk about scientific selection of sports suitable for this season. Only in this way can we achieve the ideal effect of exercise and fitness.

1. There are many benefits to practicing in the dog days of summer. The six solar terms in summer are hot and sultry, and the human body consumes a lot. The aging of various organs is more obvious than other seasons, and there are many benefits to adhere to the six solar terms in summer.

(1) Strengthening the functional exercise of the cardiovascular system can make the myocardium contract strongly and increase the cardiac output; The diameter of coronary artery that can nourish the heart becomes larger, which makes the blood supply to the heart more adequate and meets the needs of high consumption in summer. At the same time, exercise can obviously improve blood viscosity, quickly correct the phenomenon of blood viscosity increase caused by excessive sweating in hot days, speed up blood circulation and greatly reduce the possibility of thrombosis. Through the summer hexathlon, the vagal nerve tension of the heart increases, while the sympathetic nerve tension decreases, and the heart rate slows down obviously, thus reducing the burden on the heart and the oxygen consumption of the myocardium and avoiding the occurrence of cardiovascular diseases.

(2) Promote the function of respiratory system. During the six solar terms in summer, the air pressure is often very low. In this state, breathing will naturally deepen. Therefore, regular exercise can strengthen the amplitude of diaphragm movement up and down, increase the negative pressure in the chest when inhaling, and thus promote cardiopulmonary circulation. Furthermore, due to the strong contraction of respiratory muscles, the breathing difference is obviously increased, which will increase vital capacity, enhance the elasticity of the lungs and reduce the residual volume. Therefore, summer hexathlon can improve the function of respiratory organs. Gas exchange is sufficient, blood oxygen content is increased, and the oxidation process of substances is more perfect, which ensures the needs of various metabolism of the body.

(3) Promoting the function of digestive system During the six solar terms in summer, the human body's digestive function is low, gastric acid secretion is reduced, appetite is lost, and it is prone to gastrointestinal diseases. Although you can take medicine, there are many disadvantages. Insisting on the six solar terms fitness exercise in summer and strengthening physical fitness are internal strengths. The human digestive system performs its functions under the control and regulation of the autonomic nervous system. Six-term fitness exercise in summer gradually enlarges the range of activities of transverse abdominis muscle, thus effectively coordinating the excitation intensity of sympathetic nerve and parasympathetic nerve, and improving and enhancing the function of digestive system. Six solar terms fitness exercise in summer can also increase saliva secretion, enhance people's appetite and keep defecation unobstructed, which is very beneficial to the prevention and treatment of digestive system diseases.

(4) The feeling of "summer annoyance" in improving nervous system function is related to the enhancement of sympathetic nerve excitability, at which time the content of catecholamines in blood increases obviously. Summer hexathlon can increase the excitability of parasympathetic nerve (vagus nerve) and decrease the excitability of sympathetic nerve. This adjustment of nerve function can effectively reduce and eliminate tension. Moreover, exercise is a regular and coordinated activity of all parts of the body, which is very beneficial to maintaining the order of the nervous system. It can obviously improve the excitation and inhibition, conduction and effect of nerves. In life, we can often see that those middle-aged and elderly people who insist on regular exercise, especially those who insist on six solar terms in summer, can keep their bodies flexible, responsive, clear-headed, quick-thinking and energetic, so as to get rid of illness and prolong life. From them, we can see the effect of exercise in detail.

(5) Improving the function of metabolism and endocrine system At present, there are more and more people with hyperlipidemia (including cholesterol, triglycerides, phospholipids and low-density lipoprotein), especially middle-aged and elderly people, which can easily lead to atherosclerosis. Exercise can remove fat, and many people gradually realize it after taking medicine is ineffective. Exercise can improve the body's material metabolism, reduce blood lipids and effectively prevent and treat arteriosclerosis, the culprit of cardiovascular and cerebrovascular diseases.

Six fitness exercises in summer can also make the endocrine system orderly, improve the hormone level in the body, delay physiological aging and reduce pathological aging and injury. This is irreplaceable by drugs.

(6) Enhance the function of musculoskeletal system. Summer hexathlon can make muscle fibers thicker and stronger, and become tough and powerful. Through the traction of bones on muscles, it can enhance their reactivity and contractility. Six fitness exercises in summer also improve the blood circulation of bones and increase the organic components of bones, thus delaying the aging process and pathological progress of bones. In addition, six fitness exercises in summer can also improve the elasticity and toughness of skeletal muscles and joint ligaments, maintain the flexibility and coordination of human movements, and help prevent and treat low back pain and related diseases.

(7) regulating immune system function. Six-term fitness exercise in summer can improve the physiological effects of human immunoglobulin, lymphocytes and complement, thus enhancing human immunity and improving physical fitness. Sticking to the fitness exercise of six solar terms in summer can make the human immune system work in harmony and always be in the best state of preventing and treating diseases, which is very beneficial to prolonging life.

2. Fitness exercises that meet the six solar terms in summer. The fitness exercise of the six solar terms in summer mainly focuses on strengthening the spleen, nourishing the heart and promoting fluid production. Sports that adapt to this season include swimming and qigong.

(1) Swimming is the most suitable exercise among the six solar terms in summer. In the earliest collection of poems in China, The Book of Songs, there is the phrase "you". It is hot in midsummer, and the summer heat is hard to disappear. If you can swim in natural waters or swimming pools with clear water and waves, you can cool off the heat and get fun and exercise from it. When swimming, all organs of the human body participate in activities, thus increasing the energy consumption of the human body, promoting metabolism and enhancing the functions of nervous system, blood circulation, breathing and digestion. Regular exercise in cold water can improve the body temperature regulation function, thus enhancing the body's adaptability to temperature changes.

When swimming, the muscles of the whole body contract and relax alternately with rhythm, which not only exercises the muscles, but also consumes excess fat. Therefore, regular swimming can make human muscles elastic and fit.

When swimming, people are under many times more pressure in water than in air. Standing in chest-deep water, the respiratory muscles can be effectively exercised. People who swim regularly have strong respiratory muscles and large vital capacity. At the same time, their hearts can be exercised, their myocardium is developed and their contractility is strong.

When swimming, the friction and impact of water and waves on the body also form a special "massage" of water on the human body, which can relax the muscles of the whole body and rest the nervous nerves. It is an excellent hypnosis method for people who often suffer from insomnia.

Swimming is a good exercise, but we should also pay attention to some matters:

√ Don't swim on an empty stomach, in case of insufficient energy supply in the body, so that the blood sugar in the brain is insufficient, causing dizziness, limb weakness and even fainting. Don't swim just after eating, so as not to affect the digestive function because of the dilation of blood vessels on the body surface and the relative decrease of gastrointestinal blood. The best time for swimming is about 1 hour after meals.

√ After strenuous exercise, you should not swim immediately, because your body is tired and your reaction is slow. If you enter the water immediately, it is easy to choke and choke water due to uncoordinated movements, and the open sweat glands and capillaries contract sharply, resulting in muscle spasm.

√ It is not advisable to swim in the scorching sun for a long time, and it is best to avoid the period when the sun is particularly strong at noon to prevent heatstroke.

√ Before swimming, make full preparations for various joints and muscle groups of limbs and trunk, and then pour cold water on the body surface, chest and other parts to gradually adapt to the water temperature. Don't rush into the water to prevent cramps.

√ Beginners need to have a physical examination to understand their health. Because the water temperature is lower than the body temperature, the chest pressure is very high in the water, and the heartbeat, breathing and physical exertion are doubled than usual. Therefore, people suffering from heart disease, tuberculosis, severe hypertension and infectious skin diseases should not take part in swimming, otherwise they will be stimulated by cold after entering the water and will easily relapse.

√ Novices should never blindly enter the deep water area. In an emergency, they are often unable to cope and become dangerous. The swimming distance should be gradually increased from short to long, and the practice time should be determined according to one's own fatigue feeling and water temperature response, and it is advisable to stop. Generally, after swimming for 20 ~ 25 minutes, you can have a rest and keep practicing for no more than 2 hours.

Pay attention to swimming hygiene. After swimming, take a shower with clear water and drop eye drops to prevent eye diseases. After the water enters the ear, you can shake it out by jumping with one foot to avoid otitis media.

(2) The word "ha" is an auxiliary exercise of Qigong in the six-character formula, which not only has the function of nourishing the heart, but also has the auxiliary treatment effect on palpitation, angina pectoris, insomnia, forgetfulness, erosion of tongue coating, strong tongue quality and hyperhidrosis.

Hehe: Pronunciation (gram), pronunciation "gram" and pronunciation "gram goose".

(1) Posture Stand upright with your feet apart and shoulder width. Knees slightly bent, head straight and neck straight, including chest and abdomen, waist straight and back pulled. The arms are naturally drooping, the armpits are empty, the elbows are slightly bent, and the palms are lightly on the outside of the thighs. Relax, open your eyes slightly and look straight ahead. People who are weak can also sit in a sitting position.

② During training, abdominal breathing is adopted, abdomen is closed, and when exhaling, the anus is lifted and the testicles are contracted, the center of gravity of the human body is slightly moved back, the heel is exerted, and the toes are slightly touched; When inhaling, the lips are lightly closed, the tongue is against the palate, and the abdomen is raised. Breathe naturally and evenly, inhale through the nose and exhale through the mouth. Stand still and relax. After breathing smoothly, slowly raise your hands. When lifting them to the chest and flank, clench your fists with your fingers and hit each other's chest hard. On the principle that the two fists do not touch each other, when hitting the chest midline, retract left and right, and then retract each other with punches, and repeat for 6 times.

After hitting each other, hands and fingers spread out naturally. Before the chest, the center of the right hand turns inward first, then outward, and the right hand is raised, such as holding a heavy object; At the same time, the center of the left hand turns inward first, then turns downward, and the left hand presses down. Lift your right hand slowly, lift your head slowly to the right, lift it slightly to the right, and turn your upper body slightly to the right. The whole process is the inhalation stage. When the right hand is fixed, the head tilts slightly, the eyes look up at the back of the right hand, and the mouth is full of foul breath, which is the same as "ah".

After breathing, put down your right hand and raise your left hand. When you are in front of your head, press your right hand down, flip your left hand, palm up, and lift your left hand up, such as lifting weights. Lift your left hand slowly, turn your head slowly to the left, lift it up slightly to the left, and turn your upper body slightly to the left. The whole process is accompanied by slow inhalation. When the left hand is fixed, the head is slightly tilted, the eyes look up at the back of the left hand, the breath is turbid, and the word "ha" is issued at the same time. Then press it with your right hand and left hand, repeat 3 times, * * * 6 times.

After completion, the left hand is retracted, the right hand is raised, and the upper abdomen intersects, and the hands are spherical. Move down slightly, move to the abdomen, stay in the abdomen, and stand still for 3 minutes. Then, cross your hands and fingers, slowly lift them to your chest, turn your palms out from the inside and slowly lift them to your head. Inhale while lifting the engine. After the engine is repaired, lean your head back as far as possible, keep your eyes on the back of your hand and breathe hard. After exhaling, your hands slowly move down and your head slowly returns to its normal position. When your hands move down, turn your palms inward and upward for 360 degrees, and restore the palm-up posture. Separate your hands from your chest and back, change your palms to your abdomen, and move your hands down to Tian Dan for 3 minutes. The whole process is accompanied by inhalation. When you move to dantian, breathe hard. Then repeat the above actions three times.

(3) Breathe through the nose and exhale through the mouth to calm the mood and calm the mind; Eyes slightly closed, lips gently closed, tongue against the palate; Knock the upper and lower teeth gently on each other 36 times, the more the better. In the process of knocking at the door, body fluid is born in your mouth, so you try your best to swallow it and send it to your abdomen.

(3) The brain is the headquarters of the human body, and brain failure leads to physical failure; The neck is also very important. It is the "communication artery" connecting the head and the body. Brain and neck exercises can be practiced sitting, with little movement, which is suitable for the six solar terms in summer.

Brain and neck exercises consist of two parts. First, the brain-strengthening exercises, which focus on strengthening the brain and activating collaterals, have 6 sections; Second, the neck movement, mainly to live the neck and strengthen the brain, has four sections. The two promote each other, *** 10, which takes about 10 minutes.

The role of mental exercise: first, to wake up, the human brain only uses 5%, and 95% is useless. Einstein only used 7%. Mental exercise can activate sleeping brain cells. Second, strengthening the brain is to prolong the life of brain cells and keep them from dying for a long time. Third, improve intelligence and prevent dementia.

The role of neck exercise: First, increase the blood flow of the neck, relax the neck muscles and make the neck soft. Second, prevent neck thrombosis. Third, prevention and treatment of cervical spondylosis, including hyperosteogeny.

① The functions of mental exercise are as follows:

Section 1: Preparation: Wash your face dry, rub your hands and palms together, and wipe your face from forehead to cheeks and from top to bottom after charging (this action is an excessive action practiced below). The function of dry face washing is to increase facial blood flow, keep the face rosy, prevent facial pigmentation of the elderly, and prevent wrinkles and senile spots. Dry cleaning is mainly comfortable, and the number of "washing" depends on the situation.

Chest out, chest out, chest out again, chest out again, and so on several times.

Section 2: Rub your neck and charge your hands. First, slide your right hand down from the back of your head to your neck and rub it back and forth. Do it 3 ~ 5 times by yourself. Then change your left hand and repeat the above actions. Rub your hands again to charge, and repeat the above actions ***3 times until the neck is hot, warm and soft.

Section 3: Shoulder Relaxation Action A rotates from back to front with the shoulder as the point. The shoulder synchronization, the greater the rotation range. Note that the shoulder movement is the motive force, the arm itself does not move, and the shoulder drives the arm movement.

B still takes the shoulder as the point, which is contrary to the L section, that is, turning from front to back, still keeping the shoulder synchronized and turning bigger and bigger.

C the shoulders rotate asynchronously, and the left and right shoulders alternate back and forth, that is, the shoulders rotate asynchronously.

D-shoulder does not rotate synchronously. That is, the direction of the upper joint is opposite, and the left and right shoulders rotate alternately from the back down to the front.

E. tai chi twist. Cross your hands on your left chest, turn around, twist your waist and pay attention to your hips. When you lean to the left, twist your waist as far as possible, and when you lean to the right, twist your waist as far as possible. Repeat this way to move your back.

Section 4: pull the head action a. rub your hands to charge. Cross your hands, put them behind your head, press your head down to the extreme, stop, press again (at this time, the neck muscles are further stretched), then raise your head and keep your hands on your head. Then push your head to the left, press it to the extreme left, stop for a while, and press it again. Switch to the right and press it to the extreme. Stop and press it again. * * * Do it three times.

B: Charge your hands, put your thumb on your chin, raise your head backwards, push your head backwards, push it to the extreme, stop, and push again (at this time, another set of muscles in the neck can be further relaxed). Then push your head to the left, push it back to the pole, stop and push again. Push your head to the right again, push it back to the limit, stop and push again. Repeat this three times.

Section 5: Comb your hair. Hands and fingers separated into a "comb" shape, kowtowing.

A. kowtowing (thinking); B. knock on the forehead (smart); C. Knocking on both sides (enhancing memory); D. knock on the back of the head (tube movement). Knock as much as you feel uncomfortable in your head. If you feel pain and numbness in a certain part during exercise, knock here more.

Section 6: Pressing acupoints A. Massage Fengchi point. Rub your hands to charge, put your hands on both sides of the middle of the back of your head, put your thumb on Fengchi point, and massage Fengchi point with your thumb joints, first rubbing clockwise for about 60 times; Knead 60 times counterclockwise. The circle area is getting bigger and bigger, which affects the back of the ear. Massage Fengchi point, if you feel acid, numbness, pain and bloating, it reflects physical discomfort, which can be eliminated by proper massage, thus having therapeutic effect. For example, if you feel comfortable, it means that you are in good health at this time, and massage has played a health care role.

B massage fengfu point. Rub your hands to charge. Pressing Fengfu point, in the middle of the head and back of the head, is a single point. Massage with the thumb and knuckles of the right hand first, and then massage with the thumb and knuckles of the left hand. Rub your hands again to charge. Repeat 3 times.

Section 6: Charge at the dawn of Ming Dynasty. Cover your ears with your hands and cover them tightly. If you feel air seeping into your ear, pull it out again, that is, pull your palm away from your ear and do it several times.

B. Hold your ears tightly with your hands, with your forefinger on your middle finger and your forefinger down on the skin of the bullet. You can feel the sound of drumming when playing, and do it several times.

② The actions of neck exercise are as follows:

The first section: twist your neck, hold your chest out, twist your head to the left to the extreme, stop for a while, and then return to your original position; Then twist to the right to the extreme, and then return to the original position, repeating four or eight times.

Section 2: First turn your neck from left to right, stop for a while, then turn left from right, stop for a while, and make four or eight phone calls.

Section 3: Turn your head to the extreme to the left and stop for a while, then to the extreme to the right and stop for a while. Then lead with your chin, your head is curved forward, and stop for a while. Then head back to extremes, stop for a while and make four or eight phone calls.

Section 4: Stretch the neck pulling head up to the limit point as far as possible, and pause for a moment; Try to shrink down again, stop for a while and make four or eight phone calls.

Part V: Ending the operation. Open your mouth as wide as possible and stop for a while. Rub your hands until they are hot, and then dry your face several times.

(4) Baduanjin Baduanjin has few sports, but many functions. Although it can be practiced all year round, it is especially suitable for the six solar terms in summer. Because practicing Baduanjin won't sweat too much, it emphasizes peace of mind and has a cooling effect.

Baduanjin is one of the traditional sports in ancient times. When exercising, combining the movement of the body and limbs with the adjustment of heart and breath has the characteristics of simple action and remarkable effect. Since the Sui and Tang Dynasties, it has been deeply loved by our people.

Modern research shows that this exercise can improve the function of neurohumoral regulation system, strengthen blood circulation, have a good massage effect on abdominal cavity and correct the abnormal reaction of the body, so it has preventive and rehabilitation effects on many diseases.

(1) Hold the triple energizer with both hands, and keep your feet shoulder-width apart, so as to make it calm and natural, calm your mind, adjust your breath, touch your tongue on the palate, sink your breath into your abdomen, and breathe through your nose. The arms extend forward from the lower abdomen, the palms arc downward and outward, and then the hands are turned upward. Put your hands and fingers crossed in front of your lower abdomen, bend your elbows slowly, and support along the vein with inhalation. When your arm is raised to shoulder, elbow and wrist level, turn your palm over and support it on your head, straighten your arm, look up at the back of your hand and pause for a moment. When exhaling, loosen your crossed hands, draw an arc downward on your side, slowly fall in front of your lower abdomen, still cross your fingers, palms up, and recover like momentum. Stop for a while and practice 6 ~ 8 times as before.

(2) The left and right bows are like vultures, standing in the same position, and taking a step to the left with your left foot. Kneel with your legs to form a standing posture, with your knees buckled and your feet pushed down. Hips and hips sit upright, such as riding on your back, clenching your fists with your hands empty, and bending your elbows on both sides of your hips, about one punch away from your hips. When inhaling, raise your chest horizontally with your hands forward, bend your left arm into an "archer" and pull it to the extreme to the left, meaning to tighten your hard bow and open it like a full moon; At the same time, the right hand is extended to the right as an "archer", and the finger is used as the sword tactic (ready to eat, the middle finger is close and straight, and the other three fingers are close together), then the head turns to the right and stares into the distance through the sword finger, indicating that the bow and arrow are on standby. Pause for a moment, straighten your legs with the breath, and draw an arc with your hands down; Take it back to your chest, then draw an arc upward on both sides, slowly fall to the outside of your hips, and at the same time take back your left leg and return to your standing position. Then change your right foot and cross it to the right, and repeat the above actions, so do it alternately from left to right for 6 to 8 times.

(3) Conditioning the spleen and stomach, with hands up, arms hanging down, palms down, fingers forward, standing as before, becoming a pressing pile. At the same time, both hands arch forward and inward, palms up, fingertips facing each other, and stand in front of the lower abdomen like a gun. Inhale, turn your palms, palms down, slowly lift your left hand from the left front, palms up; Fingertips to the right, arms straight to the left on the head; At the same time, press your right hand down, palm down, fingertips forward, upper and lower hands struggle for strength, pause for a moment, exhale, slowly drop your left hand from the upper left, raise your right hand, flip your hands, palm up, and meet in front of the lower abdomen, such as rising. Switch around 6 ~ 8 times like this.

(4) Looking back at five strains and seven injuries, stand as before. First stick the left hand Laogong point under the abdomen, and the right hand on the back of the left hand (the opposite is true for women). Inhale along the abdomen and fill the abdomen. When exhaling, turn your head and look behind your left shoulder. Imagine seeing the Yongquan point in the heart of your left foot, and guide the breath into the heart of your left foot with your mind. Pause for a moment, inhale again, turn your head forward at the same time, and lead the breath forward meaningfully, from the foot center to the tail through the back of the thigh, and then to the "Mingmen point". When exhaling, turn your head to look behind your right shoulder, and do this alternately for 6 ~ 8 times.

Shake your head and wag your tail to get rid of your heart and stand still as before. Take a step to the left with your left foot as a standing posture, with your body straight and your eyes flat. Press your knees backwards with your hands, your fingers inward, and your elbows for external support. Exhale, guide the Qi of Xiadantian to Zu Xin purposefully, and keep Yongquan point purposefully; Inhale, and swing the trunk forward to the left with the waist as the axis, with the head perpendicular to the left knee and hips supported to the lower right. Visually observe the toes of the right foot, straighten the right arm, and bend the left arm to help swing; Breathe out after a short pause, with the same idea as above, swing in the opposite direction at the same time, and start inhaling when crossing the midline, with the same action as above. Swing from side to side six to eight times.

⑥ Climb your feet with both hands, strengthen your waist and tonify your kidney, stand upright, put your hands on your hips, and turn your back to Shenshu point. Inhale first, tilt back and forth at the same time, then exhale, lean forward at the same time, rub your hands along the bladder meridian to your heel, and then climb your toes forward to keep Yongquan point; After a short pause, slowly straighten your waist, press your hips on both sides of your waist, guide air to your waist, and guard Mingmen point. Repeat this for 6 ~ 8 times.

⑦ Gather fists, glare, stand well, inhale, change the standing posture with your left foot, clench your fists to the waist with your fists facing upward, and wrap your hands in a half-moon shape about three fists apart, waiting for Dantian or Mingmen point; When exhaling, the left fist hits forward to the left, the head turns slightly to the left, and the left fist stares at the distance, while the right fist is pulled back to make the left and right arms compete; Pause for a moment, take back your fists at the same time, let go of the virtual fist, draw an arc upward and slowly fall to both sides, and take back your left foot to stand, and do this alternately for 6 ~ 8 times.

Pet-name ruby behind seven bumps all diseases loose standing still, knees straight, feet together, two arms drooping naturally, elbow arm slightly outside support, meaning to stay in the abdomen. Inhale, press with your palms flat, lift your heels, and at the same time, your mind is empty and your breath sticks to your back; When exhaling, the heels fall to the ground, the palms droop and the whole body relaxes. Repeat this for 6 ~ 8 times.

⑨ Precautions This set of exercises is simple, not limited by the venue, and has a wide range of applications. If there is no disease, it can prevent diseases, strengthen the body and prolong life. If there is a disease, you can choose the corresponding exercise according to TCM syndrome differentiation. If the liver is depressed and qi is stagnant, it is necessary to soothe the liver and regulate qi, and choose one or two types to practice regularly; If the spleen is not healthy, it is advisable to strengthen the spleen and help the spleen, and two or three types of exercise can be used; If the heart and kidney are out of touch and connected, choose five or six exercises; If you don't raise Qingyang, you should raise Qingyang, using four or seven types; For those with hyperactivity of liver yang, it can calm the liver and subdue the yang, leading to the smooth flow of qi, so it is appropriate to use type 48; If lung qi is not declared, it is advisable to declare lung and regulate qi, and types 2, 7 and 8 are optional. Conditional, full training is best, as long as you master the amount of exercise, not too late.

(5) As a wonderful flower in the treasure house of Chinese medicine, massage is not only a medical treatment for diseases, but also a fitness exercise method. Because it is simple and cheap to learn, and the effect is remarkable, it is well received by the general public. Summer massage is especially suitable for the six solar terms, because clothes are thinner at this time. Suitable for practice.

① Heart massage.

The heart is located in the left chest, and the three yin meridians of the hand all start from the chest. Massage the heart area can directly act on the heart, dredge the operation of heart blood, and prevent the occurrence of heart diseases such as precordial pain caused by blood stasis. When massaging a heart area, the whole body is relaxed and the mind is concentrated on the heart, so that the brain is in a quiet state, the rules of excitement and inhibition of the nervous system are adjusted and balanced, the peripheral pressure of blood vessels is reduced, the afterload of the heart is reduced, and the heart function is improved; In addition, the hands overlap each other, unconsciously using the gas of Laogong point to drive the heart to operate and adjust itself.

The exercise method is as follows:

Stand upright with your feet shoulder-width apart. People who are weak can also sit or lie down. No matter what posture you take, you should relax, close your eyes slightly and concentrate on your heart.

B. The palms are overlapped (the male left hand is in the palm and the female right hand is in the palm), and the inner and outer palaces are aligned (that is, the inner palace in the center of the upper palm is aligned with the outer palace on the back of the lower palm). Gently press the precordial area and slowly rub it, first clockwise, then counterclockwise, and massage for 20-30 times each time. Don't massage too fast, it's best to massage for a week at a time. When massaging, don't float the palm before centrifugation.

C. After moping, stop your palm in the precordial area and still think about the precordial area. Press and breathe three times, that is, when inhaling, gently press your palm, and when inhaling, slightly lift your palm, so that you can press and relax * * three times.

(2) Abdominal massage for health: "The abdomen should be rubbed frequently", pointing out the importance of abdominal massage.

There are many organs hidden in abdominal cavity, mainly gastrointestinal tract, liver and spleen, which is the base camp for human body to digest food and absorb nutrition. Traditional Chinese medicine believes that the last forty-five days of summer, also known as long summer, are dominated by the spleen, which governs the abdomen, which is the foundation of the day after tomorrow and the foundation of human survival.

Therefore, abdominal massage health care is very important. Rubbing the abdomen can not only enhance the digestive function of the gastrointestinal tract, but also help to treat various gastrointestinal diseases, because when rubbing the abdomen, the internal organs of the abdomen rise and fall under pressure, peristalsis increases, and vitality increases, thus promoting functional recovery and eliminating lesions. At the same time, abdominal rubbing can also promote the return of abdominal vein, reduce the blood stasis in abdominal cavity and some internal organs. Under the regulation of nervous system, gastrointestinal smooth muscle contracts, promote the synthesis and secretion of gastric juice, bile, pancreatic juice, small intestinal juice and their secretory antibodies, improve the disease-resistant and antiallergic ability of gastrointestinal tract, and enhance the digestion and absorption of food, so it has certain preventive and therapeutic effects on hepatitis, enteritis, gastric ulcer, duodenal ulcer, gastrointestinal nerve dysfunction and other diseases. The exercise method is as follows:

First, the abdomen is generally divided into three parts: the upper abdomen, the big abdomen and the lower abdomen. Generally speaking, the upper abdomen is mainly spleen and stomach, and the lower abdomen is mainly liver and kidney. The upper abdomen is above the navel, mainly referring to the upper abdomen, and the stomach is here; The abdomen refers to the area around the navel, and the large intestine is here; The lower abdomen refers to the lower abdomen, where the bladder and female internal genitalia (uterus, fallopian tubes, ovaries) are located.

Second, the method of massage in the spleen area, first of all, is vertical, with feet shoulder-width apart and standing upright in parallel. People who are weak can also sit or lie down. No matter what posture you take, you should relax your whole body, close your eyes slightly and concentrate your thoughts on your stomach or navel.

Secondly, overlap the two palms (male left hand behind, female right hand behind), aim at the inner and outer childbirth palaces (that is, the inner pain officer in the center of the upper palm aims at the outer childbirth palace hole on the back of the lower palm), gently press the upper abdomen of the upper abdomen for slow rubbing, first press it clockwise, then press it counterclockwise, massage for 20 ~ 30 times each, and then gently press the palm on the navel of the abdomen and rub it slowly.

Once again, after moping, stop your palm on the upper abdomen or navel, still thinking about this area, and press and breathe for three times, that is, gently press your palm when inhaling, and slightly lift your palm when inhaling, so that you can press and release it for three times.

Third, the total abdominal massage method first takes a sitting position or a lying position. First, the two palms overlap (the male left hand is in the room and the female right hand is in the room), and the inner and outer palaces are aligned (that is, the inner palace in the center of the upper palm is aligned with the outer palace on the back of the lower palm).

Secondly, stick the palm of your hand on the navel and rub it clockwise with the navel as the center. The range of rubbing is from small to large, that is, from the periphery of the navel, the circumference gradually increases to include the upper abdomen and lower abdomen, * * * rubbing for 20 ~ 30 times, and then rubbing in circles from big to small for 20 ~ 30 times. Take a break. Repeat.

Abdominal massage is a simple and effective health preserving method, but there are also contraindications, such as abdominal malignant tumor, gastrointestinal perforation, visceral bleeding, appendicitis, peritonitis and so on. For patients with hepatosplenomegaly, the force should be light. It is normal to have bowel sounds, fart, burp, abdominal fever or hunger when or after rubbing the abdomen.

3. Six solar terms fitness precautions in summer. Exercising in six solar terms in summer can not only achieve the purpose of strengthening the body, but also improve the regulation ability of human body temperature, thus enhancing the human body's tolerance to heat. So, what problems should we pay attention to when it rains in summer? (1) It is generally believed that swimming can not only exercise and enhance physical fitness, but also achieve the purpose of cooling off summer heat. Besides suffering from heart disease, tuberculosis, otitis media, dermatoses, sexually transmitted diseases and severe trachoma, it is suitable for men, women and children. Young adults are in the period of physical development and can engage in bodybuilding and other sports on the basis of comprehensive exercise; The elderly and the physically weak can choose brisk walking, qigong and small ball games in summer to adapt to their own physiological characteristics; Generally healthy middle-aged people can choose according to their usual exercise habits and physical endurance.

Due to the summer climate and human physiological characteristics, the general principle should be to do what you can and appropriately reduce the number and time of exercise. Long-distance running, horse twisting and other intense and lasting sports are not suitable for people who lack systematic exercise.

We should work hard to prepare for this exercise. When exercising, you should wear loose and light clothes. It is best to wear a T-shirt with loose and breathable material and light and wide color, because the T-shirt can cover about 40% of the body, light color can reflect sunlight, and it is wide and easy to dissipate heat.

Middle-aged and elderly people should pay more attention to gradual exercise and have a plan to gradually adapt to the heat. If you feel slight discomfort, you should reduce your exercise or rest in time. People who do swimming need to have a physical examination before swimming.

In principle, fitness can still be carried out for a long time according to the annual plan