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上班族应该每天站桩10分钟

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Learn moxibustion, pay attention to [Ai Xuetang]

Inheriting ancient Chinese moxibustion and promoting the essence of Chinese medicine

The World Health Organization (WHO) has long listed "senior sitting" as one of the chief culprits of the 10 deadly ills. Many middle-aged and old friends are not happy, and they like to watch TV dramas, play cards, and play chess. It’s an afternoon to sit down, but it’s very hurt!

Standing up from time to time will have a great benefit to the body, teach you a set of postures that can be healthy, and learn quickly~

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Use every opportunity to “stand out” for health

Create as many opportunities as possible to stand up and move every day. As long as you develop the habit of standing often, you can get extra points for your health by standing for 2 to 3 hours a day. To "get out of the health", we must grasp the following three principles:

Can stand without sitting

Many details of the changes can help us develop a standing habit.

For example, some of the following life details:

1. Drive as little as possible and use public transportation.

2. Do not take the subway or bus to "grab the seat". If the number of stations is not too much, try to stand for a while.

3. Stand up and answer the phone. If it is a mobile phone, you can also pick it up while walking.

4. Drink water in a small-capacity cup and increase the number of getting up.

5. If you feel sleepy in the afternoon, you can get up and stand for a while or walk around to avoid sitting and dozing off.

6. Retirees who like to watch TV shows may wish to stand and watch TV.

Grasp the time after dinner

1. Brush the bowl immediately after eating, so as not to grow a small belly in the sofa;

2. If conditions permit, try to take a walk after a meal, which can alleviate the feeling of drowsiness and increase the amount of exercise;

xx3.有午休习惯的退休人员,最好不要在吃午饭后躺下,在屋内闲逛10分钟,或者站立休息一会儿。

找到“远方”的方法

1.开车回家,你可以停下来回家锻炼,你可以看到沿途的景色;

2.如果楼上的楼层数不高,如果可以上楼梯,请不要乘坐电梯。

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每天“站立”10分钟,从头到脚都很容易

顾名思义,站立的桩是像木桩一样保持姿势的身体。据认为,练习太极拳的退役人员应该熟悉“站桩”,这是中国武术的基本技能。

功效:

只需几分钟的“站桩”,可以很好地伸展颈椎和脊椎,血液循环顺畅;

肌肉从紧张到放松,就像做全身肌肉按摩一样,有效锻炼背部肌肉,股四头肌;

站立桩也有助于维持人体的稳定性和耐力;它还可以保护膝关节,缓解衰老,塑造身体。

当桩加深时,呼吸深度更深,这有利于肺部的健康。它可以被描述为“多重收益”活动。

适合人群:

站桩不需要任何运动基础,任何年龄的人都适合。

适合的练习时间:

建议每次练习5~30分钟,视身体状况而定,一般不超过1小时。第一次站立3~5分钟后,膝关节可能会感到发烧和振动。这是正常的。如果可能的话,尽量坚持下去。尽量让每次腿部肌肉得到充分锻炼。

如果你不能忍受一段时间,请休息一下继续。当你满或禁食时要小心不要练习。

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Warm up before standing in the pile:

Stretching the whole body ligament, focusing on the muscles of the legs and arms;

Warm up the waist and use the slow rotation of the waist;

Neck activity, slowly turning the neck,

Wrist movement, hands crossed fingers, turning the wrist,

Ankle movement, toe point, turn ankle joint;

The specific action of the pile:

The two feet are open and shoulder-width apart. The legs are slightly bent and pointed (tips). The arms are placed around the front of the abdomen. The vertical ridge of the top of the suspension relaxes the waist. The wide chest and the stomach breathe naturally, and the Zhongzheng Anshu spirit is guarded.

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Master the following three points:

1 hundred will virtual collar: Baihui acupoint at the midpoint of the line connecting the two ear tips at the top of the head. The meaning of Baihui is the place where the hundreds of veins gather together, which is one of the strong points of the human body. When standing on the pile, this place should be imaginary, it feels like lifting a thread at the Baihui, gently pulling up the chain of the spine, the intensity is moderate, like hanging overhang.

2 Three customs pass: Three gates refer to the life gate, the Jiaji, and the jade pillow. These three places are in the waist, back and back of the human body. The distribution of meridians is complicated. It is the most difficult to pass when blood is running in the body. It is also the place where the human body is most prone to pain, just like three levels.

Rooting under 3 feet: When standing on the pile, the footwork should learn the flexibility of the roots and gently embrace the earth. The toes should be lightly rubbed on the ground, the center of gravity is evenly distributed on the soles of the feet, the front leaning is too heavy, the Yongquan points are under pressure, and standing for a long time is prone to dizziness; when the back is too far, people tend to lose balance.

Slowly after the pile is piled up:

The station pile belongs to the "quiet motion", and the whole practice process pays attention to one go, and slowly performs the work after the end.

The pit is easy to make mistakes:

xx当我第一次站立时,最常见的错误是塌陷和胸部。腰部的塌陷必须伴有臀部和臀部。在这个时候,生命之门是空洞的。生命之门的大门关闭了。胸部胸部切开时,肩部肩部聚集在一起,脊部被夹住,血液循环受阻。

正确的方法:打开门的钥匙是松开腰部的臀部,腹部松弛,尾巴向下。在这个时候,生活门放松了。当站在桩上时,脊应该是垂直的而不是夹住的。垂直脊的关键在宽胸和圆背上。宽胸在胸部和胸部之间。这是呼吸后胸部松弛舒适的感觉。

提醒:

1.桩应是渐进的,每次保持的时间应根据具体情况尽可能延长3~5分钟。不能忍受的人一定不能顽固。

2.由于桩需要一定时间,如果姿势不正确,应及时调整,否则会对骨头造成伤害。

3.在锻炼开始时,您可以使用背部,背部靠在墙上,腰骶部,或握住手中的栏杆来分散您的体重,使下蹲训练更容易。

4.此外,站立应该适中,不要长时间站立,并且长时间静止不伤健康,站立的同时要多动。

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这些问题由“站”解决了

1.依靠墙站来缓解脊柱疾病

从头部的背部,肩部,臀部到脚后跟,让身体贴近墙壁,自然站立几分钟,可以增强背部肌肉的力量和耐力。如果你每天饭后站立25分钟,你可以在两个月内看到明显的减肥效果。

2.站立俯卧撑缓解肩部不适

做俯卧撑时,肩部的前锯肌会松弛。一段时间后,肩膀上的疼痛症状会逐渐减轻。面向墙壁,张开双脚和肩膀宽度,一只手臂远离墙壁,将手掌放在墙壁上,慢慢弯曲肘关节,然后慢慢支撑它们。

3.胸腹部站预防骨质疏松症

站立时,一定要伸直脊柱,下巴稍微闭合,肩膀放松,胸部是腹部,因为腰部,脊柱和背部肌肉只有在“站位”的位置才能处于最放松状态松散的“维持。关于骨质疏松症最可怕的是骨折,老年人经常“惩罚”以保护脊柱。最好坚持“惩罚站”超过5分钟,不到30分钟。

4.后手站站立脂肪肝

脂肪肝患者一定要注意生活方式,平时动,站立时不能忍受,两个月下来,轻度脂肪肝可能有所改善。但是,建议站立时双手放在后面,所以自然站立。

因为很多人肩并肩站在一起低头。问题是上半身整体向前下沉,脊柱和腰部的力量大大增加,这会压迫胸部,影响心肺功能,呼吸受到影响。

药不够,针不够,你必须艾灸!艾灸虽然好,但你不能盲目艾灸!

如果您的身体有任何不适,请在专业老师的指导下留言或私信并进行艾灸!