Former president of Korea Vision News Co., Ltd., Zhang Junfeng, a permanent adviser to the National Academy of Education: In the fall of 2005, he fell to the floor after playing the ball. This fall, let me personally experience the "over 70 knees become fragile, leg muscles are weak" argument, up and down the stairs will find it difficult.
Occasionally encountered a fitness coach, he let me try to do 200 times a day, "tap the toes." It's very simple, just straighten your legs and put the heels of your feet together. The two big toes can collide with each other. It takes about two minutes to do two hundred times, and two minutes are very long and boring when I first started. Later, as long as you have free time, you can do it about 3,000 times a day.
Two months later, not only the knees, but also the legs feel more powerful, and the action has become agile. In the past, when playing tennis, the thighs and calves were unable to relax, and they often cramped. The legs were sore the next day. I do not know when they started. Such symptoms disappeared.
Dr. Shan Wei from Sports University of Beijing Sports University: The action of tapping the toes will make the muscles of the legs participate in the exercise, so as to exercise the effect of the leg muscles, so this exercise is suitable for people with weak legs.
However, this exercise has little effect on the knee joint. The reader feels that his knee joint is good, may be related to psychological suggestion, and the human body has a strong self-healing ability, coupled with a strong psychological suggestion, will have a feeling of recovery. . To remind readers that the movement must be moderate, we must not "kill one's life" because some exercise relieves certain symptoms.
Recommend a method to protect the knee joint: Sitting in a chair, place the feet on the ground, then gradually straighten one leg and keep the straight leg for 5~10 seconds, then slowly lower it. Alternating legs, repeat exercises 10 to 20 times.
Two or ten o'clock exercises to relieve shoulder and neck discomfort
Zhao Hui, a civil servant in Chaoyang District, Beijing: During work, he has been looking down on his computer, watching his mobile phone, and reading documents for a long time. He has experienced neck and shoulder pain in his third year of work. At first, family members can help ease the massage, but then the situation becomes more and more serious. Only by looking for a professional doctor to do physical therapy can relieve.
See the online recommendation "10:10", followed by learning, the body stood upright straight, close the jaw, chest and abdomen, legs upright, two toes forward, hands flat, like clocks in the clock The minute hand is at 9:15. Then raise your hands to 10:10 and do 100 to 200 times a day. It was not easy at first to do it, and it had no effect. But it took about a week to improve, and the pain gradually disappeared.
Zhao Zhixin, secretary-general of the Beijing Science and Fitness Expert Lecturer Group, said: For a long period of time, the muscles in the shoulders and neck muscles are in a state of tension and cause muscle fatigue, which causes swelling and uncomfortable conditions. If this happens for some time, it may cause lesions. This exercise can make the surrounding muscles all participate in exercise and can play a role in improving muscle function.
It is recommended that this exercise be done at 9 and 3 in the morning and before bedtime. If you can't complete 200 repetitions at once, you can do it in several groups of 50 each.
Third, "to win the eye" to ease eye fatigue
Employees of China Aerospace Science and Industry Corporation, Zhang Chi: Although I am a male compatriot, I will also cast a "wink" from time to time - don't misunderstand! This is my eye health. I do technology, work on the computer, work on the phone, long time the visual acuity declined quickly, there have been dry, itch and other symptoms, wind and tears, very uncomfortable. Later, the unit's older sister taught me that nothing happened to turn around and cast a wink on the left and right, allowing the eyes to be lubricated. I tried it and did it for a week. I felt that the dryness of my eyes was relieved. It is this time when the action is done with fewer people, and you have to avoid female colleagues.
Wang Youfa, Department of Ophthalmology, Jiangsu Provincial Hospital of Traditional Chinese Medicine: The eyeball does not cause reconstruction of the tear film, and blinking (blinking) can cause tear film remodeling. Therefore, it is necessary to blink at the same time when the eyeball is active to achieve the effect of moisturizing the eyeball. Active eyeballs can change the contraction of the eye muscles and relieve some of the symptoms of eye fatigue. Therefore, "flirting" can be a good way to ease eye fatigue.
However, we need to remind everyone that although the eye can reshape the tear film, patients with dry eye can't be treated by “floodingâ€. In addition, patients with high myopia, floating mosquito sensation, vitreous traction, retinal lesions, cataract surgery, etc., should be careful when turning the eye, and carefully increase the risk of "retinal detachment."
Fourth, "toe weightlifting
A student at a university in Haidian, Beijing, Song Jiayin: I am a girl who loves to play volleyball, but I can't beat my volleyball when I accidentally stomp my feet.
Later, the teacher recommended a "toe weightlifting" training method: the body stood upright, feet slightly separated, toes forward, hands on the waist or backrest fixed. Then, lean forward and feel your feet slamming, lift your heels and keep your feet still. Do not let your body sway. Leave it for about 10 minutes or lift and let it do 100 times.
To be able to do it once or twice will feel vaguely that the ankle has become firm and strong. I also recommend this method to the golfers around, and they all feel very effective.
Beijing Science and Fitness Expert Lecturer Secretary General Zhao Zhixin: The strength of the ankle is very important. In the process of stretching and hooking, it is an important exercise for our ankles that can improve the ability of both ankles. It has a very good therapeutic and healing effect on degenerative foot diseases in the elderly. It also has a good effect on hallux valgus, toe pain, and diabetic foot.
A similar exercise to this is also effective in stabilizing the ankle. Stand upright with your feet slightly apart, your toes pointing forward and your hands on your hips. Keep your body center unchanged, lift the toes off the ground, and support your body by your heels. Persist for a while. Avoid swinging and do not relax.
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