Editor's note: with the improvement of living standards, health has become our most concerned topic. What is a healthy food? How to prevent physical illness in life? This has all become the focus of attention. People's Health network launched the "Jintai Health Park" column, every week for you to take stock of the most healthy lifestyle, taking you into the health park.
Less than no legs old to suffer! Stay healthy, don't forget to keep your legs.
Less no legs old to suffer, leg maintenance attention to the following aspects:
hot water bubble feet with hot water bubble feet, especially with ginger or chili fried feet, can quickly expand the human respiratory mucosa of the capillary network, speed up blood circulation.
Moderate leg on one side of the arm lightly against the wall, the side of the leg with the crotch as the axis gently shake, 5 times after changing the other leg, three times early and late, can let the blocked microcirculation again smooth up.
rub the legs and belly double palms close to one side of the calf belly, while turning the edge rubbing, each side rubbing about 20 times.
Dry Cleaning legs with both hands clinging to one side of the thigh, slightly forced from the thigh downward massage, all the time to the ankle, and then from the ankle massage to the thigh root, repeat 10~20.
on tiptoe In addition to fatigue will be feet together, lift the heel, hold for 1-2 seconds, and then relax, for once, do several 10 times a day, can effectively and quickly reduce fatigue.
Don't wear shoes barefoot, try not to wear shoes barefoot, feet in the shoe can not be fixed, walk will have more weight to the legs, increase joint wear. "detailed"
60 Squat legs a day anti-aging
Squat exercise is simple, effective and scientific, no need for utensils, no matter the daily home or work gap, as long as there is a "foothold", can be carried out at any time.
The saying goes, "People's old legs decay first, tree old roots wither first", legs are the hub of the body, there are 50% of the body's nerves, 50% of blood vessels, flowing 50% of the blood, so raising legs is a key to health and fitness. Squat exercise is a big tool to maintain your legs, promote blood circulation, and enhance your leg muscles. when people squat down, legs and buttocks muscles are squeezed, lower limb blood will quickly return to the heart, get up, blood and quickly returned, this squat together is conducive to qi and blood fluency, can play a health, anti-aging effect. In addition, squat exercise can also strengthen the muscle strength of the lower extremities, consolidate the stability of the knee joint, reduce blood lipids, prevent cardiovascular and cerebrovascular diseases, delay the decline of brain function, improve sexual function and so on.
Beijing Sports University Fitness and bodybuilding lecturer Bowker Introduction, squat simple, but also a lot of attention.Standing, the legs should be separated from the shoulder width, toe outward, the vertical line of the knee is not more than the front toe, buttocks back like sitting on the bench, the whole waist up and close the abdomen, can not have chest clamp knee action, squat when inhale, standing when exhale.
According to the extent of squatting, squat exercise can be roughly divided into half squat, squat and full squat, in addition to archer squat, side squat such as the popular squat method. Thighs above knee level angle for half squat, lower than knee level angle for squats. Crouching in the most involved is the femoral four head muscle, full squat is the biggest stimulation of the gluteus muscle. Exercise, the vast majority of people should be squat mainly, half squat and full squat as a supplement. Bowker remind, squat down when you have to be slow, up fast, otherwise easy to damage the knee joint. When approaching the lowest position to squat, it is best to slow down again, which will better exercise the leg muscles.
do squat action should do what you do, step by step, it is recommended to do 4 groups 1 days, each group of 15, and then gradually increase the number. Squat Rhythm Standard is roughly 5 seconds 1 times, the amount of exercise to grasp their own, to each activity after the asthma, Pulse beat 120~140 times/minutes is appropriate. In addition, the squat should also depend on the strength of each person, squat is not suitable for everyone. People with high blood pressure, diabetes and related diseases should not do it; the elderly or the infirm can first use half squat or "1/4" squat, knee bending angle according to personal physical condition and feeling, squat need to be slow and smooth, exercise can hold the bedside or door frame, do 10 at a time, no more than 5 times a day, can also be adjusted according
If there is muscle pain at the beginning of the exercise, do not worry, this is due to the accumulation of lactic acid in the muscle, continue to persist for a few days, the pain will disappear. Squat exercises should follow the principle of continuity, daily persistence has a significant effect. "detailed"
Away from knee arthritis, you have to do your legs and muscle exercise as early as possible.
Why is knee arthritis painful?
When you are older, why do many people have knee pain?
Wuhuai, chief physician of bone injury, second Middle hospital in Guangdong Province, said this is because the body's joint surface has a layer of cartilage, which acts as lubrication, absorbs shock, slows friction and protects joints.
This layer of cartilage is worn because of age, overuse, or external damage, and the surface is no longer smooth, resulting in an uncomfortable friction between two joint heads. The outermost periosteum of the bone and the surrounding synovial membranes are rich in nerves, and pain and inflammation follow.
In severe time, knee inflammation can also cause joint deformation. We often see in the street some elderly people with O-shaped legs, which is the result of severe lateral meniscus damage and inversion of the knee joint.
Coping with knee arthritis requires musculoskeletal Tongzhi
The knee joint is made up of soft tissues such as bone, cartilage and its surrounding muscles and tendons. Only "musculoskeletal flesh" live in harmony, the knee joint can maintain its normal function. For those who already have knee arthritis, the effect of knee pain and relieving symptoms can be significantly reduced by exercising leg muscles.
(1) Increase muscle strength and stabilize joints
Muscle weakness can affect the ability of joint movement control.Therefore, it is necessary to exercise leg muscles.
Leg lifting exercises have been shown to play a good role in exercising the muscles around the knee, and lifting the legs can be divided into two types of posture and sitting posture.
Recumbent exercise: After lying flat, one leg buckling or relaxation, the affected leg elevation 30°, knee tension straight no bend, ankle try to stretch back, keep ankle, knee, thigh into a straight line, hold, adhere to 7 minutes.
Sitting exercise: sit on a stool, one leg buckling or relax, the leg raised 25cm, knees taut straight without bending, ankle try to stretch back, keep the ankle, knees, thighs into a straight line, fixed, adhere to 7 minutes.
Elastic Strap Workout: Use a chair and a stretch strap to exercise the muscles before and after the thighs with a few simple movements. The Resistance belt is set on one side of the ankle, for straightening, buckling, outreaching, internal four direction of muscle strength training, so that exercise purpose is stronger, the effect will be better.
Action points: Keep the hip, knee, ankle center in a straight line during exercise, uniform speed, keep elastic with a certain tension.
Each action in each group 15, 3 groups each time, Exercise 2 times a day, exercise 2-3 days a week or exercise every other day, 6 weeks a course of treatment. Initial action to the doctor's guidance, remember: the quality of the action to complete is higher than the number, that is, the more the action standard, the better the effect will be.
(2) Strengthen bone strength
In patients with osteoporosis, the total bone mass decreased, the bone microstructure failure and bone strength decreased, and the bone trabeculae became thinner and less, and when the trabecular bone trabeculae became thinner, the tolerance to the pressure was greatly reduced.
As a result, the probability of knee arthritis in a osteoporosis population is much higher than in normal people. Therefore, for the middle-aged and elderly people can not forget to replenish calcium.For example, in food, you can eat more dairy products, sardines, shrimp, soy products and so on. "detailed"
Waist sour leg pain, tap Heyang acupoint
Nowadays, not only the elderly are easy to waist sour leg pain, white-collar family busy all day, relax down will also feel low back and leg discomfort, at this time may wish to massage Heyang acupoint.
Acupoint: Find the back of the knee of the popliteal (Guó) nest, that is, usually commonly known as the "leg bend" place, in its horizontal point at the midpoint of the Committee, and then in the committee Acupoint straight down the 2~3 finger is Heyang acupoint.
Specific methods: The patient can ask the family to press the Heyang acupoint hard, so that the local appearance of acid swelling, and then press up and down, until the calf appears hemp, tap the acupoint at the same time, the patient can do a slight waist movement, so that the local relaxation, ease the back and leg pain. Need to remind everyone, tap Heyang acupoint to take the "left disease right, right disease left" cross point method, which side of the pain on the opposite side of the Heyang, the bilateral pain can be on both sides of the tap. "detailed"
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