asfsdfgdsfg: 很养肺的1个动作,只需5秒钟,每天做一做,肺越来越健康

很养肺的1个动作,只需5秒钟,每天做一做,肺越来越健康


27 Feb 2024 at 06:21pm
又到了養肺的季節,程凱教授教的強肺健心操,只要一個動作,保持五秒,既強肺、又健心,方法如下:




預備

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這個動作,站著做、坐著做都可以,主要是要中正。

立位——雙腳自然分開,與肩同寬,身體中正,微微向前捲尾骨,自然收腹,目視前方。

正坐位——所謂正襟危坐,臀部坐在椅子的一半到三分之一處,椅子的高度基本上讓大腿與地面平行,身體保持豎直,不要向後靠或者向前傾。 頭正,肩平,下頜微收。




5秒鐘——強肺健心操




雙手上抬,曲肘後彎,掌心向上握拳,拳心向外,肘尖頂在腋窩下。

努力向後伸,雙臂貼著兩肋往後頂,頂到極限,兩個肩胛骨往內收,用上肌肉的力量。 然後頭向後仰,仰到極限,停住,堅持5秒鐘

慢慢放鬆,回復到預備姿式,可重複三——五次

就這麼簡單,又強心,又健肺,真有這麼神奇?





1


挺胸開心




這個動作第一個作用是讓我們學會挺胸。 挺胸? 是啊,你真的會挺起胸膛做人嗎? 玩手機,看電腦,可都是低頭做人。 窩在沙發里看電視,胸膛更是無法挺直,久而久之,我們以含胸為常態,含胸、低頭的體位會造成我們的肋骨和胸骨之間,骨骼結構發生應力變化。

當我們含胸、低頭的時候,所有肌肉的力,都往前收縮,胸骨柄上受力就會加大,在這兒就產生高應力區,會導致局部的微迴圈障礙,資訊傳遞障礙,會影響到胸腺的功能。 這種影響很微弱,但如果持久出現,量變到質變,就會導致疾病。

另外,平時所以說的“開心”,它之所以成為高興,愉快的代名詞,是因為,當我們把胸打開的時候,可以刺激到任脈以膻中穴為中心一系列穴位,而這些穴位除了對心臟有好處,還可以使人心情愉悅,心胸開朗。

所以啊,把胸挺起來,兩肩外展,胸部打開,我們挺起胸膛做人是很重要的事哦。





2

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鍛煉背部的肌肉




這個小動作,主要是讓我們通過收縮肩胛骨裡面的肌肉,加強後背對心臟的保護作用。 在我們身體背後兩個肩胛骨之前的肌肉叫菱形肌,分大、小菱形肌,菱形肌很薄,位置也很深,平時我們很難、很少刺激到它們。 但是這兩組肌肉對我們的身體的作用很有重要的。

打個比喻,它是心臟的靠山,心臟的支撐,前面是胸廓,後面是後壁,後壁的肌肉就是它的支撐力,如果一個人的菱形肌很薄,心臟就得不到很好的支撐保護。 菱形肌很厚、很強悍的話,心臟就有靠山。

正因為我們平時又很少鍛煉到這個肌肉,所以造成心臟的保護薄弱,而這個肩胛骨往裡收縮的動作,雖然簡單,卻是正好鍛煉到大、小菱形肌

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