15 minutes a day, 3 good things come uninvited.
First of all, there are three benefits to the body.
After 50 years old, various functions of the body will decline, which may also cause insufficient yang in the body. You can do more tiptoe exercises, because many nerves in the human body are closely related to the feet. Usually, you only need to persist in doing 15 minutes, which can effectively stimulate every nerve on your feet, thus achieving the effects of tonifying kidney and benefiting qi, promoting blood circulation and dredging collaterals.
Many people especially envy those mental workers, but they also have their own troubles, because sitting in front of the computer for a long time can easily slow down the blood circulation and cause varicose veins. You can stick to this trick at ordinary times, which can help leg activities, relax muscles, speed up blood circulation and prevent varicose veins.
Many people don't pay attention to the reasonable collocation of ingredients in daily life, and often eat some hot and sour food. After a long time, it will cause great harm to the stomach, and the humid and warm external environment will cause hemorrhoids. These people can insist on tiptoe behavior when the symptoms are mild, which can help anal muscles contract, promote blood return and effectively prevent hemorrhoids.
Second, other benefits.
Standing on tiptoe for a long time can make people's heartbeat reach about 150 times per minute, thus supplementing enough oxygen to blood, protecting blood vessel health, exercising legs and ankles reasonably, and increasing the stability of each joint.
The most important thing is that this sport will not be influenced by the outside world at all. You can play 10 minutes at any time and place every day, effectively reducing physical fatigue.
Tiptoes can cooperate with brisk walking to effectively stimulate the waist muscles, thus eliminating the feeling of waist pain. I seldom exercise my hip muscles in my daily life, so it's easy to make small moves on tiptoe.
After middle age, many men will find poor urination, which is caused by prostate disease. Stimulating the heel is an important part of treatment. When prostate disease appears, it only causes dysuria at first, and it will cause premature ejaculation and sexual dysfunction after a long time. It is a very good choice to stand on tiptoe this time.
In the process of tiptoe exercise, it can effectively promote renal function and improve sexual function. When doing this action, the leg muscles will contract, promote the blood diversion of the whole lower limbs, improve the blood supply of male genitals, and increase sexual life time.
Stroke is a terrible disease, which will leave many sequelae. According to the theory of traditional Chinese medicine, this phenomenon is also caused by excessive yang. Properly stimulating the ankle can not only help the circulation of qi and blood, but also descend from other meridians.
Many patients will have dizziness, numbness of hands and feet and other symptoms before gout attacks, leading to a rapid increase in blood pressure. To prevent this phenomenon, it is a good means to stand on tiptoe frequently.
Third, the correct method.
To keep standing, the center of gravity is formed by standing on tiptoe, and then you can raise your heel and slowly put it down. If you keep repeating this action, you can have a good physical effect. After standing on your toes, hold on once 10 second, every day 15 minutes. Don't underestimate this tiny exercise, it can effectively promote blood circulation.
Many people who go to work have no choice but to stand up and do this activity often. They can try to stand on tiptoe in their seats and stand on tiptoe after eating, which can effectively help digest and absorb food.
However, not everyone is suitable for this sport. For some obese middle-aged and elderly people, it is not suitable for walking on tiptoe and easy to fall down. If they have osteoporosis or high blood pressure, they can't do this, which will lead to serious diseases.
This kind of exercise is especially suitable for people who have no time to run and swim. Whether sitting or standing, you can do it anytime, anywhere. You just need a chair or stand on tiptoe on the flat ground. Some girls think their legs are too thick. At this time, it can be improved by this method to make the lines more beautiful.
Fourth, pay attention to important things.
When you do tiptoe exercise, you should strictly control the time and don't do it for too long at a time. Some people want to extend the time to achieve the effect of fast stovepipe. More than 15 minutes will bring some bad effects and easily cause damage to bones and joints. Because when doing this exercise, the body's gravity is transferred to the joints of the feet, which will cause swelling and inflammation if it lasts too long.
Although tiptoeing is very helpful to health, it can exercise muscle strength and promote blood circulation, but it is a bad behavior to tiptoe frequently for a long time, which is easy to cause great damage to bones. Doing it every other week is the best frequency.
Before doing this exercise, you should relax, exercise your bones and muscles, and then slowly twist your joints, which can play a good warm-up effect. If you are not used to it, don't engage in sports, which will cause local injuries.
After eating, people will have some sense of security. At this time, a large amount of blood must be supplied to the gastrointestinal tract to help food digestion. So don't do tiptoe exercise at this time to avoid local blood flow reduction and affect digestive function.
Tiptoe is an easy exercise, which can play a good role in ten minutes. Will bring all kinds of unexpected benefits to the body. Let's move quickly.
Ankle joint is a very important joint of lower limbs, and it is also the bearing joint closest to the ground. Smooth blood circulation in the foot has a lot to do with the ankle. However, in life, most of us treat our ankles like this:
The high incidence of ankle injury is irreversible, so warm-up should be done before exercise to protect the ankle.
Wearing high heels for a long time, the ankle joint is in an abnormal load-bearing state for a long time. It not only hardens the tendon connecting the calf muscles and the heel, but also contracts the muscles of the ankle joint, affecting the blood circulation of the lower limbs;
Incorrect walking posture, external eight-character or internal eight-character, X-shaped or O-shaped knee joint will cause joint pain for a long time, uneven ankle load and accelerate ankle aging;
Running often, but ignoring the warm-up and relaxation of the ankle will make the ankle stiff during long-term running, which will seriously lead to ankle ligament damage and ankle injury and pain.
The above situation is only a small part of the deformed ankle in our life. When our feet and legs are in an unnatural state, the muscles and bones of our ankles will become unstable, which will affect our actions.
The movement direction of ankle joint is rotation, bending and stretching, which is soft and elastic, with high stability, good bearing effect and smooth blood flow to ankle. Once the ankle becomes stiff and seriously aged, it is easy to get injured in sports or life. According to the data, ankle injuries account for 40% of all sports injuries.
Ankle needs the balance of stability and flexibility, the coordination of tension and flexibility, and the joint action of load and relaxation. Therefore, ankle health directly affects many behaviors in life.
I learned some ankle exercises with my girlfriend today. These exercises include ankle stretching, bending, ankle rotation, stretching the front ankle and achilles tendon, and stretching the rear legs.
Action one
Kneeling, hips sitting on heels; Legs and feet together; Hook your toes back to the ground, put your heels back and put your hands on your thighs; Keep your back stretched, your shoulders relaxed and your eyes fixed on the front; Take 8 deep breaths and feel the stretching of the achilles tendon.
Action 2
Let King Kong's instep sit on the cushion with his big toes touching; Knees as wide as cushions, hands on thighs; Center of gravity sinks, instep extends, and keep breathing for 8 times.
Action 3
King kong sit sits with his legs and feet together and his hands on his knees; Move the center of gravity backward, gradually lift the knees and calves, and let the instep support the body; After finding the balance, straighten your back and look forward; Keep breathing for 8 times and slowly lower your knees.
Action four
Legs straight, back straight, hands on both sides of pelvis; Exhale, press your toes down, and straighten your instep and front leg; Hook toes and feet, push heels forward, and stretch the back of calves; Repeat the exercise 7 times.
Action five
Hands behind the body, fingertips pointing to the pelvis; The left knee is bent, the left foot is placed on the outside of the left pelvis, and the foot is on the ground; The thighs on both sides are close together, the right palm is hooked back, the chest is raised, and the shoulders are away from the ears; Keep breathing for 8 times and repeat on the other side.
Action six
The toes of the forefoot of both feet touch the ground so that the heels are close together; Hips sit on heels, and knees naturally open to both sides; Put your hands on your knees, stretch your back and look forward; If it is unstable, it can find a balance with AIDS; Concentrate on 8 breaths, hold your hands on the ground, and slowly relax your feet.
Action seven
Prepare to squat, feet are the same width as the cushion, and hands are put together on the chest; Stretch your back, open your chest naturally, and put your elbows on the inside of your knees;
Elbow and knee are opposite to make thigh do external rotation; Take 8 deep breaths after stabilization.
If your ankle is injured, our actions will be limited, so at any time, please be kind to your ankle, protect your ankle and exercise scientifically.