How to arrange the spring fitness exercise?

The six solar terms in spring are the best time to exercise. At this time, the spring blossoms, the air is fresh, and everything is full of vitality and pleasing to the eye, which is conducive to the human body to go to the old and welcome the new. Therefore, in the six solar terms of spring, it is best to take some time out for outdoor sports every day.

1. One year's fitness exercise is in spring. Spring exercise can make people collect vital essence and blood, nourish viscera and make people full of energy and vitality. The six solar terms in spring are the best time for physical exercise.

(1) Spring is a good time for physical exercise. Sun Simiao, a health care scientist in the Tang Dynasty, said: "The way to keep healthy is to always work hard." Spring is the best time for exercise. In the cold winter, people have more indoor activities, so the functions of various organs and organs have declined to varying degrees. As the climate gets warmer in spring, we should strengthen outdoor sports, stretch our limbs and exercise our bones and muscles. After a winter confinement, the yang in the human body should also move with the trend of birth, and rise outward when it blooms in spring and grows in spring, corresponding to the qi of heaven and earth.

Bright light, fresh air, full of vitality and pleasing to the eye. This kind of environment and climate is also conducive to the human body to vomit the old and absorb the new, and to transform the essence and blood with the true qi to nourish the viscera. Modern medical research has also proved that insisting on physical exercise in spring, which is a disease-prone season, can enhance human immunity and prevent people from getting sick. Therefore, in the six solar terms in spring, it is best to take some time out to exercise outdoors every day. Let the body bathe in spring, absorb the vitality of nature to the maximum extent, and charge the vitality.

The so-called fitness exercise refers to some sports in outdoor, courtyard, park and nature, such as flower viewing, walking, practicing Qigong, playing Tai Ji Chuan and flying kites. Outdoor, the air is rich in negative ions, which is one of the important substances for maintaining health of life on earth. The negative ions in the air can promote the normal physiological activities of human body, regulate the excitement and inhibition of central nervous system, improve the function of cerebral cortex, promote hematopoietic function and ventilation ability of lung, and increase the absorption of oxygen and the discharge of carbon dioxide, thus making people energetic and clear-headed, and at the same time having certain effects on people's life, mood, memory, growth and development, muscle strength, etc. There are only about 30 negative ions per cubic centimeter of air in big cities, but there are more than 100 negative ions per cubic centimeter in street greening areas, which can be increased to 400-600 in parks, 700- 1000 in suburban wilderness and as high as 20,000 in coastal areas, forests, valleys and waterfalls.

Besides, outdoor activities spend much longer in the sun than usual. Ultraviolet rays are natural fungicides in sunlight, which can increase the number of white blood cells in the blood and weaken the pathogenicity of bacteria and viruses. At the same time, it can also convert 7- dehydrocholesterol in human skin into vitamin D, promote the metabolism of calcium and phosphorus in the body, be beneficial to the growth and development of bones, and be very beneficial to prevent rickets in children and osteoporosis in middle-aged and elderly people.

(2) The benefits of spring fitness are endless. The six-solar-term fitness exercise in spring can produce excellent influence and stimulation on various organs of the human body, so as to achieve the purpose of getting rid of diseases and prolonging life.

(1) Delays the decline of brain cells, and the fire brain will age with people's age. Its performance is that the number of nerve cells is reduced, the weight of the brain is reduced, and the quality is reduced. Experiments show that aging mice live in fresh and lively places, with swings, wheels and cats walking around. Within three months, new cells grew on the bare nerve roots. It can be seen that insisting on exercise is an effective means to delay the aging of brain cells.

(2) Slow down muscle atrophy. Old people's hunchback, inconvenient walking and weakened working ability are all related to muscle atrophy and muscle strength decline. Spring training can gradually thicken muscle fibers and enrich blood vessels, improve movement, endurance, speed, flexibility and accuracy, and prevent muscle aging.

(3) The lung capacity of normal people with enhanced respiratory function is 3,500 ~ 4,000 ml (about 2,500 ~ 3,500 ml for women). Persisting in exercise can make respiratory muscles strong, increase vital capacity and deepen breathing, thus promoting metabolism and maintaining vigorous energy, which is extremely beneficial to delaying aging.

(4) Slow down the decline of heart strength. People's lives are maintained by the blood lost by the constant beating of the heart. Usually, about 5 kilograms of blood is discharged every minute, and it can reach more than 40 kilograms/minute during exercise. Once the heart goes wrong, life will be seriously threatened. Persisting in exercise can make the myocardial fibers become strong, thicken the myocardium, have a strong pulse and delay the decline of heart rate.

⑤ When exercise improves digestive function, it consumes more energy than when it is quiet, thus increasing appetite and promoting gastrointestinal peristalsis. During physical exercise, internal organs will also be massaged to promote blood circulation and secretion of digestive juice, which is helpful for digestion and absorption of nutrients.

⑥ Increasing bone density can also promote bone metabolism, make bones stronger, improve the ability of breaking resistance, bending resistance, compression resistance, elongation resistance and torsion resistance, improve the toughness (elasticity) and flexibility of joints, effectively prevent hyperosteogeny, ligament and bone degradation, and make people walk easily and forcefully.

2. Fitness programs that meet the six solar terms in spring. The six solar terms in spring are the best season for fitness. The most suitable sports for health and fitness this season are walking, fitness ball, jogging, flying kites and so on.

(1) Walking, a simple exercise, is not limited by age, sex, health status, nor by the conditions of venues and equipment. Going out for a walk in the six solar terms in spring is extremely beneficial to physical and mental health.

Walking is a whole-body exercise, which can best promote the normal rhythm of the body. The feet and arms move alternately in rhythm, which is very in tune with the heartbeat. Throughout the ages, many celebrities have taken walking as a good way to cultivate their emotions and exercise.

Traditional Chinese medicine believes that slow walking and natural coordinated movement of limbs can make the joints and bones of the whole body exercise, coupled with relaxed and smooth emotions, which can make people's blood flow, smooth meridians, benefit joints and bones, relax their minds and benefit the five internal organs.

Modern sports medicine believes that walking first makes the whole body blood, bones, muscles and ligaments active, and then makes the respiratory, circulatory, digestive, urinary, endocrine and nervous systems active, thus achieving the purpose of regulating the balance of visceral functions, promoting metabolism and delaying cell aging.

Walking can also promote the activity of cerebral cortex, so there are sayings that "walking makes wisdom" and "walking prevents Alzheimer's disease". Many people's talents also emerge in walking.

Walking speed can be divided into three types: slow walking, fast walking and slow walking. Old people had better walk slowly, 60 ~ 70 steps per minute. Walking steadily can stabilize the mood, eliminate fatigue, and have the effect of strengthening the stomach and helping digestion. Brisk, walking about 120 steps per minute, this kind of walking is relaxed and pleasant, which can cheer up the spirit, excite the brain and make the lower limbs energetic, suitable for middle-aged and elderly people with good physique. Stop-and-go, fast and slow, walk for a while, rest for a while, walk for a while, or walk for a while, and then walk slowly for a while. This stop-and-go, slow and easy walk is suitable for patients and infirm people who are recovering from illness.

The time for walking can be after sunrise or at sunset in the evening, which is the prime time for walking. It is best to take a walk by the river, the lake, the on the boulevard in the park or the country road, because the negative ion content in the air in these places is very high. Don't walk on the roadside, these places are easy to accumulate exhaust gas from cars and the air is dirty.

Wear loose and comfortable clothes, light shoes and soft-soled shoes when walking.

(2) Fitness ball Fitness ball movement is a fitness method that rubs iron balls or jade balls with the palm of your hand and constantly stimulates acupuncture points on your hands, thus achieving disease prevention and strengthening your body. Regular exercise with fitness balls can improve microcirculation, regulate the function of cardiovascular system and increase myocardial blood flow, thus effectively preventing and treating cardiovascular and cerebrovascular diseases. The stimulation of finger peripheral nerve by fitness ball can also regulate the functional activity of cerebral cortex, delay the aging speed of brain tissue, correct the disordered autonomic nerve and improve the quality of sleep.

Exercisers should choose the appropriate fitness ball according to the size of their palms, the strength of their hands and different exercise methods. Exercise should be gradual. At the beginning, you can hold one or two balls by hand, and the exercise time should not be too long to avoid fatigue or injury of the palm and wrist muscles. After a period of exercise, under the condition of skilled skills and improved hand strength, we can gradually increase the number of balls, gradually extend the exercise time, increase the complexity of movements and increase the amount of exercise. Pay attention to the alternating movement of hands, so that both hemispheres of the brain can be exercised at the same time.

(1) Single-ball method: Pick up a ball with five fingers, palm up, starting from the thumb, the five fingers squeeze the ball in turn, and then the five fingers rotate the ball clockwise or counterclockwise on the finger in turn. You can also hold the fitness ball with your palm, grab it with your fingers several times first, and then relax your fingers. After repeating several times, put the other palm face down on the fitness ball and squeeze or rub your hands. You can also grab a ball with your palm up and throw it up gently with the strength of your wrist, so that you can catch it with your palm after the ball leaves.

(2) Double-ball method: Hold the double ball in the palm of your hand and keep your fingers close to the sphere. There should be no gap when the two balls rotate, so as not to make noise when they collide. Only a slight rubbing sound is allowed. Turn your elbow clockwise and pull the ball with your thumb so that the two balls rotate around each other. When rotating backward, use the ring finger and the little finger to force the palm, so that the two balls are intertwined and rotate in the opposite direction, which is opposite to the forward rotation direction. When the double ball rotates, it is mainly accomplished through the flexion, extension, contraction and coordination of the five fingers.

After proficiency, you can gradually speed up the rotation. At the same time, the five fingers should be slightly spread out, showing a tray shape, and the double beads should be vigorously fiddled, so that the double beads can generate centrifugal force during rotation and rotate quickly. The rotation direction and action are the same as before. Pay attention to control the two balls with five fingers, so that the balls will not collide with each other and fall out of the palm of your hand. The faster the speed, the more exercise.

(3) Three-ball method: Hold three fitness balls horizontally with one hand, and stir them with fingers to make them rotate counterclockwise from thumb, index finger, middle finger, ring finger to little finger in turn, repeat 10 ~ 20 times, and then proceed clockwise. You can also hold three fitness balls in one hand, let the balls form a vertical straight string in your hand, roll the balls to the other hand one by one, and let your hands roll back and forth several times. You can also hold one ball in your left hand, two balls in your right hand, and the right hand throws the ball into the air by the strength of your wrist and fingers. At the same time, the left hand passes the ball in the palm to the right hand, which is convenient to catch the falling fitness ball. After repeating this several times, the left and right hands are exchanged.

(4) Compound method: the feet are shoulder width apart, the body is upright, one hand is akimbo, and the other hand holds 2 ~ 3 fitness balls. While rotating the fitness ball, both hands circle from front to back on the outside of the armpit and above the head, and then circle from front to back above the head, and gradually descend and retract the waist, circling like a dragon. The left and right hands can alternately exercise, or they can hold the ball with both hands, and combine the fitness ball exercise with Tai Ji Chuan's cloud hand movements for exercise.

(3) Flying kites in spring is a traditional folk entertainment activity in China, and now it has become a worldwide cultural and sports activity. Every spring, there are world-wide kite fairs in Beijing, the capital of China, and Weifang, the kite city. Many countries have established "Kite Association" and held regular performance competitions, which are spectacular.

Kites originated in China. It is said that the first kite was inspired by the kite circling by the skillful craftsman Lu Ban, who "cut bamboo into magpies and flew away". Because there was no paper in ancient times, the raw materials for making kites were mostly light sawdust, so the earliest kites were called "kites". China invented papermaking in the Han Dynasty, and people began to paste kites with paper. Since then, the word "kite" has appeared. According to Chen Yi's records, in the Five Dynasties, "Ye Li flew a kite in the palace, taking the wind as a play. After the kite's bow, use bamboo as a flute to make the wind sound like a kite. From then on, it was called "kite".

Flying a kite is a good whole-body exercise. It's a great pleasure to hold a kite during the outing season, depending on the wind, flying up and down, erratic. In flight, all muscles and joints of the whole body should participate in activities because of continuous running, pulling and controlling. Ask questions quickly and slowly, relax, and cooperate closely with your hands, eyes, body, methods and steps. The ancients said in the "Continued Natural History": "Flying a kite in spring leads to the top, so that children can open their mouths and look at it, which can vent their anger." The Chronicle of Yanjing further clarifies that flying kites is good for eyes: "Children can fly kites in the air, and their eyes are the latest." This is because when flying, you should always keep your eyes on the kite at high altitude. Overlooking function can adjust the function of eye muscles and eliminate eye fatigue, thus achieving the purpose of protecting children's vision.

After the big kite rises into the sky, the tension is quite great, and it needs to be controlled with all its strength. Therefore, it can develop arm strength, strengthen back muscles and ankle joints, and also help improve reaction ability. A health care expert said that people who have lived in downtown areas for a long time are in tall buildings and walking between busy streets. Noisy sounds and flying smoke will make people feel irritable and their memory will decline. Taking advantage of this good season, flying kites in the suburbs with fresh air and negative ion content dozens of times higher than that in cities, bathing in warm spring and breathing fresh air in the countryside will sweep away mental depression, which is very beneficial to physical and mental health and rehabilitation of chronic diseases.

(4) Brain-strengthening gymnastics is also a traditional fitness exercise that the general public can easily master. Doing morning exercises can make people's cranial nerves quickly change from a state of inhibition and semi-inhibition to an excited state. By exercising your limbs, you can go to the old and welcome the new, and prepare good physical and mental conditions for all-day work. In spring, many people often feel dizzy after getting up in the morning, which is mainly caused by insufficient blood supply to the brain. Here is a set of brain exercises, which are very effective in relieving dizziness and preventing "spring sleep". It's best to do it once a day, which takes about six minutes. The specific approach is:

(1) Shrugging up and down, feet apart, about shoulder width, shoulders as close as possible, so that the head is stuck between the shoulders, pause for a moment, and shoulders suddenly fall. Do it eight times.

(2) Lift the back arm: cross and straighten your arms behind your back, and then lift them hard, which looks like pushing the top of your head with your shoulder blades. After two or three seconds, the arm suddenly falls, as if to hit the waist (in fact, it can also be hit). Do 1 time.

(3) The fork hand stretches forward and bends the elbow, with five fingers crossed on the chest. Both hands stretch forward quickly and bow their heads forward quickly, so that the head is sandwiched between two straight forearms. Do it 5 times to 10 times.

(4) Turn your shoulders with your fingers crossed on your chest, palms down, and try to turn your shoulders left and right. The head must be turned back, paying attention to maintaining the initial posture, and the rotation range should be equal to or greater than 90 degrees. Alternate left and right, and do it 5 to 10 times.

⑤ Before and after the shoulder bending action, bend the shoulder backwards as far as possible, as if the two shoulder blades are going to touch. Then bend your shoulders forward as if they were close to your chest, and put your hands together and do it for 5 to 10 times.

⑥ Turn your shoulders back and forth and bend your elbows at right angles. Rotate your shoulders, from front to back, then from back to front. The number of rotations is not limited. The purpose of the above six sections is to fully exercise the shoulders, thus improving the blood supply to the brain.

(5) Going for an outing, also known as spring outing, is one of the traditional ways of keeping in good health. After the dead of winter, people should conform to the vitality of nature and go out for an outing, just as the poem "Spring outing" said: "If you don't play in spring, you may be an idiot." In spring, the wind is soft and slippery, everything is proud, and buds sprout naturally. It is an elegant thing to choose a charming spring day and walk in parks and suburbs, which is of great interest and health care significance.

Du Fu's two days are road poetry days: "On the third day of the third March, the weather is fresh, and many beautiful women are in the air at Chang 'an seaside." This is a story about a spring outing with a beautiful woman on the outskirts of Chang 'an, Tang Dou. Spring outing is a traditional and interesting festival in China.

Outings can be traced back to the "infancy" of the Zhou Dynasty. "Disease" is an ancient activity to eliminate disasters and diseases. Winter has passed, the earth has revived, and many diseases that endanger people's health have begun to stir with the warming of the weather. In order to ensure the safety of people and animals, eliminate disasters and diseases, the ancients gathered together to bathe and smoke by the river every time they went to the Spring Festival. Zhou Li Guan Zhen said, "When the witch is in her palm, she will take a bath." Zheng Xuan commented: "It was ruined at the age of eighteen, and now March is like water. Taking a bath is taking a bath with banana herbs. "

The so-called "Zanzi" means that on the third day of March, people go to the water to offer sacrifices; And use a variety of Chinese herbal medicines with volatile aroma to wipe the body, which can not only remove scales, but also get rid of diseases and ominous. Probably because this season, everything recovers, which means the beginning of farming. In addition, the spring breeze is warm and full of vitality, which makes people feel happy and refreshed, and can bring people good luck and health. During the Wei and Jin Dynasties, people set the outing on the "Shangsi Festival", that is, the third day of March. On this day, people go to the scenic spot with great interest, sit on the floor by the trickle, eat spring vegetables and spring wine, and feel happy.

With the evolution of the times, the custom of "swaddling clothes" has gradually faded, but in the bright spring season, it has been passed down to the countryside to seek fragrance and win, and it has become a popular leisure and fitness exercise.

Going for an outing will bring people a pleasant feeling, because the air in the countryside is fresh and full of negative ions called "air vitamins". Anions, also known as negative ions or light ions, are negatively charged. As people breathe, negative ions enter the lungs and act on people's peripheral receptors, which can play a good role in regulating brain nerves. After the negative ions enter the blood circulation, the charges carried by them are sent to various tissues and cells of the human body, which can promote the metabolic activities of cells, thus making people feel refreshed, relaxed, breathing, pulse and blood pressure stable and awake, and the efficiency of work and study is doubled. Often in this environment, it can improve people's immune ability and promote physical function, and has a good rehabilitation effect on many chronic diseases.

Going for an outing can vary from person to person, from time to time and from place to place. Swimming makes people cheerful, rowing in the water, comfortable; Travel in the mountains to exercise the will to be quiet, climb mountains and exercise rocks. When people go hiking, they can not only enjoy the wonderful scenery of nature and beautiful environment, but also exercise the muscles and joints of the body, exercise the physique of travelers, make people circulate blood, benefit joints, nourish bones and muscles, relax the mind and benefit the five internal organs.

For the middle-aged and elderly and the infirm, jogging should only be a leisurely pastime, not a quick and far-reaching pastime; For obese people, traveling is a good way to lose excess weight.

Exercising toes is as good for brain health as exercising fingers. The sole of the foot is even considered as the "second heart" of the human body. The reduction of toe movement has become the cause of civilized diseases such as low back pain. Therefore, in order to keep healthy, we should go hiking and go out for an outing.

(6) Swing Swing Swing was called "autumn movement" in ancient times, which means holding a leather rope with your hand to move. Emperor Wu of the Han Dynasty renamed it a swing. ((The Legacy of Kaiyuan Tianbao) records: "In Tianbao Palace, during the Cold Food Festival, a swing was actually built, which made the official laugh as a feast. The emperor called it a semi-fairy play, which was imitated by the Chinese." Du Fu's poem "Chang 'an Tomb-Sweeping Day" says: "Purple flowers crow and poplars paint swings. "It all reflects the situation of the swing play in the Tang Dynasty. Swing is a good skill activity, and it is very interesting. It is a traditional cultural and sports event of Han nationality, Korean nationality and many other nationalities in the world. After the cold winter, people put on spring clothes, set up swings and swing in the air. It is said that you can relax, broaden your horizons, balance your body and mind, increase your courage and forget your troubles. " No phoenix is swinging, little sister is lighter than Yan ",swinging is especially suitable for women." Traditional medicine believes that women are depressed and swinging is a good way to relieve depression without drugs.

(7) The word "SHH" China's traditional health theory holds that the word "SHH" should be practiced in spring fitness. Among the six solar terms in spring, heaven and earth are born, and the liver is full of vitality. Practicing the word "Shu" can not only improve eyesight and nourish liver, but also cure eye diseases.

(1) The cultivation method is the first, with potential.

Stand facing the east, with your feet naturally separated, shoulder width apart, knees slightly bent, head straight and neck straight, chest straight, 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 and look straight ahead. Those who are old, weak or unable to stand due to illness can switch to sitting position.

Second, breathe.

Abdominal breathing was used. When exhaling, the abdomen is closed, the anus is lifted, and the testicles are contracted. The center of gravity of the human body moves slightly backward, the heel exerts force, and the toes touch slightly; 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.

Third, the achievement method.

First, stand still and relax. After breathing smoothly, raise your hands slowly (palms up), pass through your waist and shoulders, and overlap your hands after crossing your head. Place the palm of your right hand on the back of your left hand, palm inward, and gently press it behind the pillow. Turn your head slowly to the right, lift it up slightly to the right, and then turn your upper body slightly to the right. Inhale slowly during the rotation. When turning to the right, lean back, open your eyes angrily, exhale forcefully, and make a "hiss" sound. The second one is "SHHH". Turn your head slowly to the left, lift it slightly to the upper left, and then turn your upper body slightly to the left. Inhale slowly during the rotation. When turning to the left, head back, open your eyes angrily, exhale forcefully, and make a "hiss" sound. Then turn right, repeat three times, * * * shh six times. After that, move your hands to your sides, slowly put them down, droop naturally, and gently rest your palms on the outside of your thighs.

Third, after "shush", you should adjust your breathing and turn to normal breathing, but you still have to spit on your nose; Calm down, rest and meditate; Eyes slightly closed, lips gently closed, tongue against the palate; Tap the upper and lower teeth 36 times, the more the better. In the process of tapping, the mouth is full of liquid, swallow it hard and send it to the abdomen with ideas.

The purpose of regulating breath after calming qi is to supplement the loss of liver due to "ning", nourish healthy qi in the body and promote hair growth. In Ming Dynasty, Gao Lian called this method nourishing the liver, and insisted on practicing it, which could "tonify liver deficiency".

② Precautions: Practice the word "SHH" once in the morning and evening, a little earlier and a little later. You should practice the six solar terms every day throughout the spring. When practicing, the clothes should be loose, the spirit should be optimistic, the whole body should be relaxed, and the movements should be gentle and slow. The tone should be soft and even, so that the breath will be exhausted. You should raise an eyebrow and glare, so that the liver qi can be Shu Da, and the pathogenic factors in the liver can be leaked. When you adjust your breath after hissing, you should close your eyes and concentrate on it, which is called "hanging the curtain and taking photos inside", which is an important method to nourish the liver.

(8) Self-cultivation is one of the main methods of meditation, emphasizing the idea of moving the earth, such as breathing pause and sinking into the abdomen. It has the characteristics of "calming the brain" and "moving the zang-fu organs", and is especially suitable for the exercise of six solar terms in spring.

① Practice methods first, and prepare before practice.

First, the practice environment should be as clean and quiet as possible with fresh air.

Second, take off your coat, loosen your belt and release the bondage. No matter sitting horizontally or vertically, you must unbutton your buttons, belts, shoelaces or tight clothes in advance, relax your whole body, take comfort as the degree, and do not hinder blood circulation.

Third, the mentality is stable and the spirit is cheerful. About 20 minutes before practice, take a short rest to make your mind stable and relaxed.

Second, practice posture.

No matter which posture is used in internal skill training, as long as it is natural and correct. When sitting, a wide stool or chair should be used, and its height should be 90 degrees with the bent knees of the exerciser. The head, neck and upper body should be straight, the body should not be biased or inclined, the head should lean forward slightly, the chest should not stand out, the hips should be slightly backward, and the back should not be bent. If you sit cross-legged, put your head in your hands or fold your hands up and put them in front of your calf or on your calf. After the correct posture, eyes are slightly closed, staring at the tip of the nose, mouth is slightly closed, and tongue is facing the palate.

Third, take a good breath.

Breathing smoothly is also called pranayama. This exercise adopts the method of stopping breathing, which is divided into three types: the first breathing method: breathing, stopping, breathing and breathing. The second way to breathe: breathe, breathe, stop, breathe. The third breathing method: take a breath, stop, breathe, and breathe again. This cycle goes back and forth. From the beginning to the end, breathe slowly and calmly, paying attention to the following two points:

First, deep breathing, light breathing and even breathing are the prerequisites for pranayama. In the whole breathing, only thin and gentle inhalation and exhalation can make breathing deep and silent, otherwise it will be short and laborious and unsustainable. Breathing evenly is especially important. Only by mixing inhalation, stopping and breathing evenly can breathing be sustained and stable.

The second is to establish the conditioned reflex of sniffing, sniffing and sinking. When breathing, the brain should consciously induce air to sink into the abdomen and gradually establish conditioned reflex.

Fourth, I want to stay in Dantian.

It is also called "regulating the heart" and guarding the abdomen, that is, in mental activities, imagine forming a sphere centered on Qihai point under the navel of the abdomen 1.5 inch, so as to concentrate thoughts and eliminate distractions. In this way, it is easy to be quiet when one thought replaces all thoughts. Intention should be natural, not unintentional, nor strong, but seemingly non-defensive. The quieter, the better the effect. When it reaches a stable and quiet semi-sleep state, it can play a protective inhibitory role on higher nerve centers. Combined with the natural and gentle activities of internal organs, the functions of various parts of the body are restored to normal physiological state.

When practicing breathing, we should consciously keep breathing, realize the softness, naturalness, comfort and stability of breathing, and achieve "unity of mind and mind". When some women practice observing Dantian, there will be prolonged menstrual period or excessive menstrual flow. At this time, they should turn to observe Zhongshan.

Fifth, the collection work.

Don't get up after practice. One palm is pressed on the navel, and the other palm is attached to the back of this hand. Rub your hands around the navel at the same time, from inside to outside, slowly circle from small to large, and turn left 30 times. After a short pause, turn around from outside to inside, from big to small, turn right 30 times and stop at the navel, which is the work. Then, you can exercise at will, but don't do strenuous exercise.

② Precautions: Patients with pulmonary tuberculosis (cavitary type), bronchiectasis, emphysema, ulcer and fecal occult blood, hypertension, hypertensive heart disease, cor pulmonale, coronary heart disease, rheumatic heart disease, arrhythmia, atrial fibrillation, etc. Be forbidden to do this exercise.

3. Precautions for fitness in spring 6 solar terms The climate in spring 6 solar terms is changeable, with large temperature difference and windy. In this season, you should pay attention to the following matters.

(1) varies from person to person, and no exercise mode is suitable for everyone.

Before you start any kind of exercise, you must first know whether your body can adapt to this way. Especially in the middle-aged and elderly people over 40 years old, the proportion of coronary heart disease, diabetes, hypertension and other diseases is getting higher and higher. These diseases often have no obvious symptoms in the early stage, but they are very dangerous, especially when doing strenuous exercise, which is easy to cause accidents. Therefore, it is necessary to develop the habit of regular physical examination in order to arrange the exercise plan reasonably.

For example, if you find that you have diabetes, you should pay attention not to be too tired during exercise and not to make your muscles feel sore; At the same time, if you have high blood sugar, you should dance less and do less strenuous exercise such as playing ball; If you have hypoglycemia, it is best not to walk, jog and other activities; If you have cardiovascular disease, try to avoid actions that need to hold your breath; If you have cervical spondylosis, you should reduce the sudden movement of your head.

The best exercise effect is slight sweating or wheezing after exercise, but it does not affect free conversation, and there is no fatigue in the morning after exercise. It is best to divide the exercise into three stages: preparation for 5 ~ 10 minutes, basic activity for 20 ~ 30 minutes, and ending activity for 5 ~ 10 minutes.

You should choose your own activities and sports according to your personal hobbies and physical condition, and you should not exercise against your will and physical adaptability. For general spring exercise, you should choose relaxed, soothing and gentle exercise.

(2) The limbs should not be exposed too much. In spring, there are many fogs and sandstorms. Therefore, the exposed parts of limbs should not be too much during exercise to prevent joint pain caused by cold, and don't exercise in dusty places. Learn to breathe through your nose and don't choke the wind. During or after exercise, don't lie on the soft grass everywhere, which is easy to suffer from rheumatism and cause low back pain or arthritis. Take off your clothes to avoid catching a cold. If you sweat, dry it at any time. Don't wear wet clothes and let the cold wind blow, lest you catch cold and get sick.

(3) It is not advisable to do morning exercises too early. In the early morning of spring, the temperature is low and the air conditioner attacks people. At this time, people are vulnerable to "wind evil" when exercising. Mild colds, severe ones cause joint pain, stomach pain, and even mouth freezing, facial paralysis and angina pectoris.

According to environmental monitoring, the air is cleanest in summer and autumn, and the air pollution is serious in the first month or two of winter and spring. In a day, the peak of air pollution is around 6 am. At this time, the more vigorous people exercise, the more air they inhale, and the higher the pollution level.

Therefore, it is not too early to practice six solar terms in spring. Generally speaking, it is more appropriate to exercise when the sun is coming out.

Why do you suggest doing morning exercises after sunrise? One of the reasons is that the air is good in morning exercises after sunrise. After the sunlight, the green plants start photosynthesis, absorbing carbon dioxide and releasing oxygen. Another reason is that air pollution is serious now. Environmental experts point out that the air is cleaner in summer and autumn, and the pollution is serious in winter and spring. In a day, the air pollution is the most serious around 6 am. If you encounter morning fog, you should not do morning exercises. Some harmful fog particles do great harm to people and easily induce diseases of respiratory system and cardiovascular system.

Another reason is that the temperature is low before sunrise, and if you are attacked by cold wind "evil spirits", your cold will be light; Moderate can cause arthritis and stomach pain; In severe cases, it can make the population crooked and facial nerve paralyzed; Worse, it will cause angina pectoris, myocardial infarction and stroke, which will not only fail to achieve the purpose of fitness, but also bring inconvenience and pain to life. There are still many people who don't know its scientific truth, blindly get up early and do morning exercises, and walk easily to exercise.

(4) Exercising at night is better than exercising in the morning. Because there are many disadvantages in morning exercise in the six solar terms in spring, it is advisable to choose to practice late. Recently, some data have verified the scientific basis that late exercise is better than morning exercise. Most of the human body's rhythms are in the morning.