jhngg: 養生科普 | 你會踮脚嗎?

養生科普 | 你會踮脚嗎?


14 Aug 2022 at 12:38am
顛腳跟在古代就早已被運用,原稱「敦踵法」,新出土的西漢初期的《引書》中就有「敦踵以利胸中」和「敦踵,一敦左,一敦右,三百而已」的記載。


《養性延命錄 導引按摩》中亦有“握固不息,敦踵三還”的功法。 “敦”亦作“頓”,即頓足跟,也就是我們說的顛腳跟,有利於排泄胸中的積悶之氣。



具有800年悠久歷史的導引養生術八段錦,其最後一勢動作名為“背後七顛百病消”,這個動作也正是通過顛腳跟的方式,刺激腎經系統,誘發全身震蕩,柔和地按摩五臟六腑,從而起到消除百病的神奇功效。

印度雙效威爾鋼泰國偉哥萬艾可泡騰片艾力達阿伐那非雙效片凱瑞艾力達伐地那非雙效片艾力達雙效片凱瑞超級必利勁雙效片凱瑞超級希愛力雙效片紅魔超級希愛力





此外,踮腳尖還是個不錯的有氧運動,踮起腳尖時,雙側小腿後部肌肉每次收縮時擠壓出的血液量,大致相當於心臟脈搏排血量。



它不僅能使人的心率保持在每分鐘150次左右,讓血液可以供給心肌足夠的氧氣,有益人的心血管健康,還能鍛煉小腿肌肉和腳踝,防止靜脈曲張,增強踝關節的穩定性。



而且,踮脚運動還可以活動四肢和頭腦,消除長時間用腦集中及突然站立而眼前發黑、頭腦發暈的毛病。



最重要的是,它可以避免損傷膝蓋,這對很多膝關節不是很好的老年人來說,是個不錯的鍛煉方法。







具體鍛煉方法













1




顛腳跟


超級阿伐那非雙效片黑水鬼鹽酸伐地那非片印度喜馬拉雅阿伐那非片超級艾力達雙效片威格拉超級雙效水果偉哥枸鹽酸西地那非他達那非希愛力超級萬艾可雙效片






保持身體立正的姿勢,兩腳併攏,雙手放在身體兩側; 然後慢慢踮起腳尖,用腳趾緊緊抓住地面,然後將重心從腳尖落到前腳掌,放鬆身體,最後做自由落體運動,讓腳跟輕撞地面,引發柔和的震蕩,沿兩腿上傳到上半身。 當你顛過幾次后,就會感覺全身舒暢,回味無窮。





也可找一個東西輔助,説明保持身體的平衡。 這樣做的目的就是讓你緊繃的小腿受到刺激並且慢慢地消耗脂肪,長期下去會消除疲勞並且能增加小腿的彈性








2




踮腳尖走路







每次走30—50步,稍稍休息一下,然後根據自己的身體狀況再重複幾組,速度以感覺舒適輕鬆為宜。 初始練習者可扶牆,熟練后就不用借助外物了。








3




坐著踮腳尖







膝蓋與大腿保持水準,可將兩個礦泉水瓶或寵物放在大腿上,進行負重練習,每次踮腳尖30-50次,速度可自我調節。








4




躺著勾腳尖







臥床休息時,兩腿併攏伸直,將腳尖一勾一放,可兩腳一起做,也可進行單腳練習。 如果感覺小腿不舒服,就停下來休息。 每次做20-30次,速度也是自我調節。










小編提示:

1、要注意的是,顛腳跟要循序漸進,千萬不要用力過猛,否則易導致足跟疼痛。 如果導致了疼痛,不用擔心,休息幾天,用熱水泡泡腳,很快就沒事了。

2、另外,下棋、打牌、玩電腦或久立不動時,最好1小時左右做一次踮腳運動,可使下肢血液迴流順暢,不至於因坐得時間久了下肢麻木。


















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