Is it easy to master the essentials of "Little Swallow" physical exercise?

With the continuous progress of today's society, most people's work pressure increases, and people spend more time in the office, often engaging in computer activities all day. Chinese medicine has long known that sitting for a long time will hurt meat. If you can't sit for a long time, your blood will be blocked. Insufficient sports competition will lead to muscle relaxation, decreased elasticity and weakened burnout. In severe cases, your muscles will be stiff and insensitive, and pain will lead to muscle atrophy. This is common among office workers, especially students and offices. Back muscles not only help to complete many movements, but also protect and stabilize many important bones. The strength of the waist is very important for the stability of the lumbar spine, and good waist strength can also prevent the symptoms of low back pain caused by many diseases.

Many websites are still promoting now? Swallow flight attitude simulation? That is, aiming at the health management of waist muscle exercise. ? Little Yin Fei? It is indeed one of the classic and easy-to-operate back exercises. Its operation essentials are relatively simple and easy to understand, and it is not limited by weather, environment and other conditions. Do push-ups on the floor or hard bed, or put a fulcrum at the waist. According to your own situation, put your hands on your sides, back or head, and lift your head and feet hard and slightly off the ground. Or put a pillow on your abdomen, raise your head and legs, or put your waist in a straight line. Once in the morning and once in the evening every day, 3 pieces each time, each group 15, and the lifting time is 5- 10 seconds.

There are several important details. First, don't hold your breath during anti-inflammatory exercise. To keep breathing normally, you can keep breathing steady by whispering. If it is difficult to exercise, it can be reduced appropriately according to the situation. Asphyxia during exercise will lead to heart disease or local anemia and other inconveniences, resulting in more serious consequences, which cannot be compensated. Second, in swallowing, you don't need to lift your head and legs too high, just lift them a little. Lifting too high will increase the pressure on the lumbar spine.

In fact, many rehabilitation experts advise patients to receive treatment? Little Yin Fei? Sometimes, especially for patients with ankylosing spondylitis or rheumatic diseases such as the elderly, it is best to put a pillow on the abdomen. This posture is to bend the waist flat and put it on the head, legs and lumbar spine in a straight line, which is a safer and more effective exercise method.