Skipping rope
Exercise skipping rope is very effective in activating the brain. It is a whole-body, multi-functional, economical, simple and very effective fitness exercise that focuses on limb muscle movements. Rope skipping can promote blood circulation and make people feel refreshed. Through rope skipping, the muscles, joints, ligaments and internal organs of the shoulders, wrists, waist, abdomen, buttocks, thighs, calves, feet and other parts can be exercised.
According to tests, 8 minutes of continuous rope skipping is equivalent to running 1,600 meters or skating for 1 hour or 2,400 meters of walking in 17 minutes: 9 minutes of continuous rope skipping is equivalent to riding a bicycle for 5,000 meters: 15 minutes of continuous rope skipping is equivalent to To play tennis for a week: jump rope continuously for 20 minutes, which is equivalent to swimming 640 meters.
The following introduces the methods of skipping rope:
(1) Empty skipping rope.
People stand naturally with their hands hanging down. Imagine holding a rope in their hands, and then start jumping, shaking their wrists slightly. When skipping rope, you can jump with both feet together, or you can jump left and right alternately: you can jump 100 times or 200 times each time, depending on the person. Let the lower abdomen shake when you jump. The more the lower abdomen shakes, the more effective it will be in contracting the lower abdomen. Empty rope skipping takes no time, does not hinder others, and can be practiced at any time. It not only has a weight loss effect on the lower abdomen, but also has good effects on the respiratory system, heart, and blood circulation.
(2) Real skipping rope.
Place the rope at the heel, swing it from back to front, try jumping for 1 minute first, and gradually extend the time. Jump a few more times every morning until you can jump for 15 minutes. Walk in place for 5 to 8 minutes before and after jumping rope to relax the muscles of the whole body, which helps to warm up before jumping and cool down after jumping.
Fitness ball exercise has an outstanding fitness effect. It clears the meridians through the movement of fingers. The movement of fingers can not only stimulate the finger movement center of the brain and develop the brain, but also improve blood circulation in the brain and prevent and treat cerebral hemorrhage.
Especially for mental workers, it has the effects of regulating the central nervous system of the brain, strengthening the brain, enhancing memory, and improving thinking ability. It also has the effects of eliminating fatigue, promoting appetite, and improving sleep. It has been clinically proven that fitness ball exercise has significant effects on preventing and treating conditions such as hypertension, neurasthenia, cervical spondylosis, numbness and tremor in the hands, and arthritis of the fingers and wrists. Exercise ball
When performing exercise ball exercises, both left and right hands must be used. If you are right-handed, you should practice dribbling with your left hand. When rotating, the two balls must pass through the thumb, little finger, ring (ring) finger, middle finger, and index finger to make the two balls rotate around each other. Put your fingers close to the sphere and make the two balls rub against each other in the palm of your hand, but do not collide. The required sound is the friction of the two balls. Generally speaking, exercise time should not be too long to avoid injury caused by muscle fatigue in the palm and wrist, and soreness that may easily affect the normal function of the hand. Exercise ball sports can be performed with single ball, double ball, three ball, or even four ball, using various techniques such as forward spin, counter spin, and jump. Suspended ring exercise
Suspended ring exercise can also be called hanging exercise. It can promote blood circulation throughout the body and enhance the functions of the cardiovascular system, respiratory system and digestive system, thereby eliminating constipation, treating hemorrhoids and making the limbs strong. When you hold the ring or handle with your fingers, the entire finger is stimulated, so the function of the internal organs connected to the meridians of the finger is enhanced. When hanging, the whole body can get exercise, which can strengthen the muscles of the whole body, especially the abdominal muscles. Ring exercise can reduce fat and have a weight loss effect. Long-term persistence is beneficial to physical and mental health.
In daily life, the ring exercise can be carried out according to local conditions. At home, door frames can be used for hanging exercises: in the forest, strong branches can be used for hanging exercises without damaging the trees and ensuring safety.
The method of exercise is:
Change the habit of holding the ring or handle with one hand, and instead use only one finger to hold the ring or handle. In addition to the thumb, the other fingers can be used to pull. Not only hook the fingertips, but also pull down hard from the base of the fingers. After 5 to 10 seconds, release your finger and use another finger to pull, and repeat this process. Stepping stone foot massage exercise
There are countless nerve endings in the feet that are closely connected to the brain.
As the saying goes: "Both feet are like tree roots. Healing the feet heals the whole body.
"By stepping on stones and rubbing the feet, the receptors on the nerve endings of the skin are stimulated, so that the central nervous system regulates the internal organs, thereby promoting blood circulation, accelerating metabolism, and preventing and treating diseases. As long as you persist for a long time, you can effectively prevent and treat headaches. , insomnia, toothache, constipation, rhinitis, waist and leg pain and other common diseases, it can normalize blood pressure, sleep sweetly, increase food intake, and move quickly
As long as there are cobblestones in the park, you can go barefoot. If you are unable to go to the park to step on the stones for various reasons, you can buy some pebbles and fix them with cement in your yard, or make a one-meter-square movable stepping stone, or use a cloth bag. Load up the pebbles and stomp on them