Self-built aerobics (primary part 1)

Self-created calisthenics is a brand-new set of calisthenics created by Mr. Zhang Jinwei, a famous health expert in China, according to the essence of TCM health theory. He has studied under nine famous Chinese and western medicine experts and health masters. After nearly 20 years of study and exploration, he absorbed gymnastics, hard work, soft work, qigong, yoga and other exercise methods to keep fit and prolong life.

Self-built health exercises, as the name implies, the word "self-built" is to let practitioners build a solid line of defense against diseases in their own bodies through conscious, self-loving and natural law-abiding exercises. Exercise is a science, and it must be done properly. There is only one purpose of exercise, and that is health. Therefore, naming healthy exercise is the most direct, simple and practical exercise goal. This is the spirit and concept of self-built aerobics.

Self-built aerobics has nine primary movements, each with three sections and twenty-seven sections. Section 1 1 to 9, section 2 10 to 18 and section 3 19 to 27. When creating and editing, Mr. Zhang Jinwei not only pays attention to science and rationality, but also fully considers simplicity and wide applicability. Therefore, exercisers can not only learn to master the whole set of movements, but also choose a certain section or an action; You can not only stick to the whole set of exercises on a regular basis, but also choose a certain paragraph or an action to exercise according to local conditions and time. As the saying goes, as you sow, you reap. I believe that self-built aerobics will bring unexpected health and happiness to those who insist on exercising.

The following will be the first part of self-built health exercises, that is, the nine movements in the first to third paragraphs, to demonstrate the movements for everyone:

The first section of the first paragraph: rocker arm

This action is mainly aimed at the shoulders and neck. Through this exercise, the shoulder and neck can be moved, the meridians can be dredged, the qi and blood can be activated, the adhesion can be relieved, and the flexibility of soft tissues such as muscles, tendons, bone capsules and joint capsules around the shoulder can be enhanced, which has a direct effect on the treatment and prevention of scapulohumeral periarthritis and cervical spondylosis.

The movements in this section are divided into left and right movements. Do each movement about 30 times left and right, from slow to fast, until the palm is hot, swollen and painful, and then from fast to slow until the end.

Section 2 of the first paragraph: draw "gossip"

This action is mainly aimed at six joints, namely ankle joint, knee joint, crossed joint, wrist joint, elbow joint and shoulder joint. Through this exercise, the main meridians of the human body can be opened, the flexibility of soft tissues between joints can be enhanced, and qi and blood can circulate smoothly throughout the body.

The main points of the action of "Eight Diagrams" are two hands in tandem, one up and one down, one left and one right, rotating back and forth, left and right; At the same time, the body twists with the strokes of both hands and the activities of shoulders, waist and knees, and the maximum twisting range of shoulders is about 90 degrees.

Although it is difficult for beginners to draw "gossip", it is a good action to exercise the whole body muscles and bones.

Section 3 of the first paragraph: Vertical piles

The main purpose of this action is to open up qi and blood, accelerate the whole body's qi and blood circulation, dredge meridians, enhance the regeneration of living cells, improve the microcirculation system and improve the body's immunity.

You must stand for more than 5 minutes for the first time, and then increase it by about 5 minutes each time. It is best to exercise on an empty stomach before going to bed in the morning and at night. You can do it whenever you have time. Try to stand for more than 30 minutes each time after a week of exercise.

Standing piles should always pay attention to the essentials of holding out the chest, pulling back, closing the abdomen and lifting the anus, closing the lips, breathing evenly and distracting attention. At the end of the vertical pile, the pile must be collected.

After standing the pile 1 month, you can do finger pulling while standing the pile. Finger pulling method: Finger pulling can be carried out after 20 minutes of pile erection. First, press the index finger of both hands down at the same time, and then the order is: ring finger → thumb → little finger → middle finger, and press each finger for two to three minutes. After each finger is pressed down for 2 to 3 minutes, the fingers and toes suddenly lift up at the same time, parallel to the other fingers. If the exerciser can't tell the toes apart, he can press them together with each finger. The finger-pulling method can promote the smooth operation of qi and blood in zang-fu organs.

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Section 4: the upper and lower arms of both hands

The upper and lower arms of both hands are mainly used to exercise the shoulder joint, open the meridians of the chest and upper body, and enhance the muscle movement of the upper body, which has preventive and therapeutic effects on heart disease, female mammary gland hyperplasia, breast lump and tumor.

The main point of this action is: try to keep your body balanced when shaking hands back and forth, and it is better for novices to feel pain.

Section 5 of the second paragraph: swing your arms to both sides with your hands

The function of swinging arms with both hands is also aimed at the shoulder joint, which can improve the muscle movement of the upper body while opening the meridians passing through the chest and upper body, and has preventive and therapeutic effects on female mammary gland hyperplasia, breast lumps and tumors.

The key points of swinging your arms with both hands are: bend your upper body as much as possible, keep your lower body stable, and straighten your hands as much as possible.

Section 6 of the second paragraph: clap your hands and expand your chest

Clapping breast enhancement is mainly to exercise the shoulder joint, which has a good effect on preventing and treating breast hyperplasia and eliminating breast lumps for heart disease and women, and can also increase vital capacity and relieve psychological pressure. It also has a certain effect on correcting the bad behavior of flat chest or hunchback.

When clapping your hands, pay attention to opening parallel to your shoulders.

Section 7 of the third paragraph: alternating hands.

The action of shaking eyes alternately with both hands is mainly through the whole body movement of shoulders, waist, legs, knees and ankles, so that the circulation of meridians and qi and blood is smooth, and at the same time, the supply of qi and blood to the eyes is enhanced, thus achieving the purpose of preventing and treating myopia, amblyopia, glaucoma and delaying presbyopia.

This paragraph is divided into two actions, each action is done about 30 times.

The essentials of the alternating eye-shaking action of hands are as follows: the imaginary step of landing on the toes of the forefoot becomes the fulcrum of light force, and the shoulders, waist, legs, knees and ankles twist with the swing of hands; When the eyes look straight ahead and the palms shake from the eyes, the pupils of the eyes are slightly enlarged.

Section 8 of the third paragraph: squat in circles

The action of squatting in circles is mainly conducive to enhancing renal function. Long-term practice of squatting circle can effectively replenish kidney qi, promote blood circulation, maintain the functional balance of viscera and organs, eliminate various diseases related to kidney deficiency and improve the immunity of the body.

When doing squats in circles, you should breathe through your mouth. When exhaling, make a "blowing" sound to make up for the loss of "blowing", and when inhaling, make a "sucking" sound. People who keep exercising for a long time can obviously feel alert, calm, relaxed and energetic.

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Section 9: Massage the sinuses.

Rubbing the sinuses is especially beneficial to the focus of rhinitis and sinusitis. Rubbing the sinuses can promote the blood circulation of the microcirculation system of the sinuses and enhance the living cells.

When rubbing the sinuses, your eyes are slightly closed, your movements are gentle, and you breathe slightly. The action of rubbing the sinuses can be standing, sitting or lying down. After rubbing the sinuses, you can also wash a cold face and rub the sinuses a little. Long-term exercise can effectively eliminate the symptoms caused by rhinitis, stuffy nose and cold.