DongLian three principles three skills

China's traditional Chinese medicine reported

        "Winter to move and less make a disease, winter a lazy lazy, drink a bowl of medicine". DongLian appropriate to improve their health, resist diseases, but if exercise may not method, not only influence exercise the effect, may also cause to the body damage. Winter should follow the principle of exercise three grasp three skills.

        Three principles: making timely and appropriate, have to adapt to the process.

        First to timely. Traditional Chinese medicine thinks, chunsheng, summer long, the autumn harvest, DongCang. In order to adapt to the winter climate and maintain close human body hidden function, winter health should advocate early sleep late on, as the classic "said" early to lie up late in the sun, will do to ". Therefore, winter sports time should be chosen in the afternoon after sunrise, or in the evening, for elderly individuals, winter morning exercise to cause a stroke or sudden cardiac death, must pay special attention.

        Second should be modest. The winter sun be the spirit is in the human body shade essence within a state convergence, the winter sports should pay attention to the "DongCang", carry momentum shoulds not be too big, to prevent excessive sweating, sun be the spirit loss, damage the body fluid, appear fatigue, cold, dizziness, brothers and sisters and cold symptoms, even in a cold and other diseases.

        Third, we will have to adapt to the process. Winter is the muscles of the human body, joint organization active reduce, sudden movement is caused extremely easily muscle, ligaments and joint damage, so before taking exercise must do warm-up activity, can use jogging, flap muscles, activity arm and other activities, mobilize the various part of functional activity, the body for motion state, and reduce the occurrence of the sports injury. Since the exercise to increase gradually, step by step.

        Three skills: according to the time chosen project, to grasp the breath way, sport after nursing care.

        According to the time chosen project in general, 6 to 9 points, can proper jogging or play taijiquan exercise intensity, smaller sports. 3 p.m. to 6 points, winter is the best movement of time, can choose appropriate ball games, long-distance running, skip rope. High strength of aerobic exercise. At 6 p.m. to 8 o 'clock in the evening, for an office worker is concerned, is more suitable sport time. Be suitable for swimming, gymnastics, yoga, stretching exercise.

        Master breath way with nose breath as far as possible. Winter exercise, should pay attention to in the process of sport breathing method. Because the winter cold air, easy to stimulate the respiratory tract disease cause cough, etc. And the human body in nasal cavity mucous membrane of blood vessels and secretions, able to absorb the air in the heating effect, inside the nasal cavity of nose hair and nasal secretions to stop the air of dust and bacteria, on respiratory up protection. So with the nose and respiratory tract and lungs to play a lot of good protection.

        Pay attention to exercise the nursing exercise after should increase or decrease in clothes, in a tiny sweat will reduce clothing, movement to immediately after the clothes to keep warm. Also actively out relaxation activity, promote the muscle recovery. After exercise can be appropriately replenish water, small amounts, many times, slow drink for the principle, drinking water temperature generally do not less than 13 degrees Celsius, sweat appropriate added are too weak brine; Other sports don't rush to immediately after a bath, should at least 15 ~ 20 minutes rest to bathe in hot water. (魏咏柏)

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        Jump rope

        In the winter, when you do not wish to outdoor exercise, might as well at home jump rope skipping, this activity is simple, but the fitness excellent results. When skip rope can improve the feet and coordination control ability. Hands turn the rope, still can exercise the shoulder and wrist joints. Along with the beat rhythm, cardiovascular system, and respiratory system gets taking exercise. In addition, skip rope or a effective weight loss of sports. For children, snow has more fun, skip rope.

        Yu jia

        The yoga action can help relieve neck fatigue, solve the white-collar long hours in the office to bring an action on the shoulder muscles strain and shoulder pain.

        1) and a half feet apart a shoulder wide sitting on the chair, both hands on both sides natural thigh, waist back straight eyes look straight ahead.

        2) the head in low down, his chin to withstand the body, feel the stretch back.

        3) keep natural breath, then slowly will you head, backward extend as far as possible, feel the back and neck shoulder a stretch.

        4) breaths and your head down to low, action can be repeated do 20 times or so, and then bending turn around.

        Frogs swimming

        The prevention and treatment of cervical spondylosis, the first to have continued appropriate exercise, and the best way to exercise is swimming, the best way to swim when the breaststroke. Swimming is a whole body movement, arms, neck, shoulder department, the abdomen and lower limb muscles joint participation, can promote effectively the muscles of the blood circulation and joint activities. Especially the breaststroke for expiratory breathe in exchange is always in the head and neck with a supine state, just accord with the requirement of cervical spondylosis functional exercise, but overall cervical each joint activities, promote effectively the neck weeks strain muscles and ligaments that repair. Swimming every one to two days best a, every time in half an hour to forty minutes or so.