Sentences about health _ classic sentences

First, change eating habits, keep an open mind and get rid of those nameless anger, gloomy thinking and unrestrained revelry, so as to enjoy health, happiness and the best things in the world.

Second, the biggest sorrow in life is that children want to be filial and their relatives are not there! The biggest tragedy in life is that people die before they get rich, and the biggest regret in life is that they realize what they should do when they are dying!

Happiness is the elixir of life, diligence is the panacea of health, exercise is the investment of health, and longevity is the reward of fitness. It's better to meet Mo Wen in spring break than to be ruined!

Four, life is only 30,000 days, success or failure is calm, right or wrong doesn't matter, health and happiness are the most precious.

May 4th Ownership: No matter how weak or strong you are, you must have people who really love you, intimate friends, an upward career and a warm home.

Sixth, people who don't cherish health don't understand the value of health; People who don't cherish health are because they have never lost their health; People who don't cherish health are because they have never paid attention to health!

Seven, not only to achieve physical and mental health, but also to pay attention to the health of culture. When learning cultural knowledge, we should not only study the contents of textbooks seriously, but also pay attention to reading a large number of extracurricular books. I read The Mystery of China for 5,000 years, and I often go to the library to read various books on holidays.

Eight, health has always been my good partner. She and I are inseparable, so to speak. She has been with me for twelve years.

Nine, five essentials: to sing, to dance, to be handsome, to laugh, to be slim.

Ten, choose the right career can achieve a lifetime, choose the right friends can be smart life, choose the right environment can be happy life, choose the right partner can be happy life, choose the right lifestyle can be healthy life.

1 1. No friend can match health, and no enemy can match disease. Instead of crying for illness, it is better to add color to life through exercise and fitness.

Twelve, senior officials are not as good as Kochi, Kochi is not as good as high salary, high salary is not as good as longevity, longevity is not as good as happiness, not afraid of low salary, fear of death, fear of earning less, and fear of leaving early.

Thirteen, physical health, cultural health, mental health, as long as these three points are missing, you are not a qualified primary school student! So we should develop good behavior habits! Always be students, don't forget that we are primary school students! Let health be our good friend forever, and let this partner be with us forever!

14. No matter how big the house is, it is also a temporary residence. Only the Xiao Mu Box is the permanent home. Therefore, it is better to be tolerant than to be safe.

15. Health also means the expectation of survival. For emotional animals, such as humans, health has a broader concept. Health and unhealthy are not absolute opposites, but a relative transitional state.

Sixteen, life is not to live long or short, but to have an epiphany early or late. Life is not used to correct others' right and wrong, but to practice your wonderful life!

17. Smiling costs nothing, but it can create wealth. Praise costs nothing, but it can generate strength. Sharing doesn't cost a penny, but it can double happiness.

Eighteen, have a healthy body, should start from bit by bit! Such as: no partial eclipse, no anorexia, no picky eaters! And do physical exercise every day! Drink more water and eat more fruits.

Nineteen, no one in the world will be happy for their unhealthy, if there is, it must be an idiot. So I said, to cherish health is to cherish happiness!

Twenty, diet is expensive in the festival, reading is expensive in essence, exercise is expensive in constant, diet nourishes the stomach, read more books and nourish the gallbladder, and enjoy exercise to prolong life!

The best doctor is himself, the best medicine is time, the best mood is tranquility, the best health care is smiling, and the best exercise is walking!

Twenty-two, it is necessary to achieve physical and mental health, but also pay attention to cultural health. When learning cultural knowledge, we should not only study the contents of textbooks seriously, but also pay attention to reading a large number of extracurricular books. I read The Mystery of China for 5,000 years, and I often go to the library to read various books on holidays.

Twenty-three, good study and living habits, so that I developed a naive and lively character, a strong thirst for knowledge, and maintained a good psychological state. Healthy psychology has made me understand a lot of the true meaning of life and made me achieve good results one after another on the road of growth.

Twenty-four, healthy psychology has made me understand a lot of the true meaning of life, and made me achieve good results one after another on the road of growth.

Please cherish your health and then create and enjoy a colorful life!

Twenty-six, everyone has his own pursuit of life, the pursuit of money, fame, power, or the pursuit of lofty, excellent, some of these pursuits are vulgar, some are noble. But the same thing is that they should pursue health first. Without health, there is no ideal and pursuit in life. The difference between a wise man and a fool is to see who can cherish health and grasp happiness.

Classic sentences about health _ sentences about health

Classic sentences about health _ sentences about health _ indoor fitness exercise

In the office, take advantage of the interval and do the following actions 10 ~ 15 times. As long as you persist for a period of time, you can get unexpected results.

① Comb your hair: use your fingers instead of a comb, comb it backwards from the hairline of your forehead to the pillow, and then comb it arcuately to your ears and behind your ears. This can improve the blood supply to the brain, strengthen the brain and refresh, and lower blood pressure.

② Brain flick: When sitting in a chair, press the palms of your hands on your ears respectively, and flick the back of your head with your index finger, middle finger and ring finger, you can hear giggles. Play 10 ~ 20 times a day, which can relieve fatigue, prevent dizziness and treat tinnitus.

③ Ear pulling: First wrap your left hand around your head, hold the tip of your right ear with your fingers, and pull up 14. Then, wrap your right hand around your head, hold the tip of your left ear with your fingers and pull up 14, which can achieve the effects of clearing away fire, improving intelligence and calming the nerves.

④ Eye training: When engaged in the work of concentrating vision, look out of the window for one minute every half hour, then blink a few times to have a rest, or roll your eyes. This will help to relax eye muscles and promote eye blood circulation.

Massage and health care prostate

To have a healthy prostate, you can do self-massage before going to bed.

The operation is as follows: Take the supine position, straighten your feet, put your left hand on the Shenque (navel), rotate it with your middle finger, forefinger and ring finger, and put the ring finger of your right hand on Yin Hui point for rotary massage once *** 100 times (the perineum is at the midpoint of the connecting line between anus and qianyin). Over. Switch hands and do the same thing. There are Qihai, Guanyuan and Zhongji points around the navel, which Chinese medicine considers to be the abdomen. This massage is beneficial to bladder recovery. A little massage after urination can promote bladder emptying and reduce residual urine volume. Yin Hui can connect Ren Du and Du Meridian. Massage can accelerate the blood circulation of perineum, and play the role of anti-inflammatory, analgesic and detumescence.

Massage the nose to prevent diseases and strengthen the body.

The nose is the gateway to the respiratory tract. With the enhanced function of the nose, pathogenic microorganisms in the air will not easily enter the body through the nose. Therefore, regular massage of the nose wing can not only enhance the resistance of the nose, effectively prevent colds and rhinitis, but also make the nasal cavity moist and the mucosa rosy, and keep the normal temperature, thus reducing the stimulation of cold air to the lungs and reducing diseases such as cough. Because massage improves the blood circulation of the nose, some diseases of the nose can be easily recovered during massage.

The specific methods of massaging the nose wing are: sitting posture, concentration, straight head, eyes looking forward, lips closed, breathing through the nose, hands clenched slightly, the back of the flexed thumb flat on both sides of the bridge of the nose, and then massage from the tip of the nose to the bottom of the nose, with both hands operating for 20 ~ 30 times at the same time. Massage your nose with moderate force. People with boils, skin diseases, nosebleeds and nasal cancer should not be massaged.

Tooth massage

This method can promote periodontal blood circulation, improve the nutrition of dental pulp and periosteum, thus preventing gingival atrophy and tooth loosening and falling off in the elderly, and also has a certain preventive and therapeutic effect on dental diseases.

The specific operation is as follows.

① Lie on your back or sit down with your lips slightly closed. Knock on the teeth 39 times, then knock on the back teeth 30 times, and finally grit your teeth for l2 minutes.

② Slow biting: Take a square wooden chopstick about 2 cm long, roll it into 2 ~ 3 layers with gauze, press it on the affected teeth, and slowly bite the upper and lower teeth 1 ~ 2 minutes, 4 ~ 5 times a day.

③ Finger rubbing gum: put the index finger on the upper gum first and then on the lower gum, and rub it back and forth with salt water 10 ~ 15 times.

④ Rubbing the gums: the lips are slightly closed, and the upper and lower teeth and gums are rubbed with the tongue 5 ~ 10 times in turn.

Deep breathing is beneficial to acid-base balance.

Just as a healthy person can't hear his heartbeat when he is calm, shallow breathing at ordinary times is usually undetected. Such shallow breathing will only increase the acid content in the body. Considering other factors such as diet in life, too many acidic substances cause too much gastric acid secretion in the stomach, which is harmful to the stomach. Slow and conscious deep breathing can increase the content of alkaline substances in the body, accelerate the heart beating and blood circulation, provide more oxygen for the body, and the blood transports oxygen and nutrients to the cells of the whole body to keep healthy. On the other hand, wastes and toxins in the body are excreted through deep breathing and sweating, thus reducing the acid content in the body.

Take a deep breath in the outdoor natural environment or often do some deep breathing exercises, such as yoga, Tai Ji Chuan, swimming, etc. Keep the balance of chemical components in human body, reduce the content of acidic substances and get rid of sub-health.

Massage three necks to keep healthy.

The neck, wrist and ankle of human body (commonly known as neck, hand neck and ankle) are called three necks.

According to the records of Collaterals in TCM, the neck, wrist and ankle respectively pass through the Three Yin Meridian of Hand, Three Yang Meridian of Foot and Three Yang Meridian of Foot, which are collectively called the twelve meridians. There are Du Meridian, Ren Meridian, Yangwei Meridian, Meridian, Yangwei Meridian, which start at the ankle and end at the neck, and communicate with the human body from top to bottom. These are eight strange classics. Traditional Chinese medicine believes that meridians are channels that run the whole body's qi and blood, connect the viscera and limbs, communicate with the inside and outside, and regulate all parts of the body. Through the connection of meridian system, the human body becomes an organic whole. Massage the acupoints along the meridians, dredge the meridians, tonify qi and blood, regulate yin and yang, and achieve the purpose of disease-free fitness and treatment.

Three-neck massage area is located in the wrist transverse stripes, the medial and lateral ankles and the fourth cervical vertebra.

In the three-neck massage area, you can massage yourself from the outside to the inside by traditional methods such as pushing, taking, rubbing and rubbing, and you can do it at any time during the day. The duration of each massage in each area is 5 ~ 10 minutes, and most of them take effect in one month.

Generally speaking, massage three necks to strengthen the body, while treating diseases has its own emphasis. Massage hands and neck for heart, lung, large intestine and small intestine diseases; Massage ankles for diseases of stomach, gallbladder, bladder, spleen, kidney and liver; Massage the neck for head, chest, abdomen and limbs diseases.

This method is simple and effective, and can effectively adjust and improve the sub-health state of human body.

Gymnastics for building muscles.

There are four kinds of gymnastics to train muscles.

① Leg movement: You can stand in front of the wall, raise your hands horizontally, stick your palms on the wall, and keep your heels up and down, and do 12 times.

② thigh movement: bend your knees and straighten in the same posture as calf movement, and do the same 12 times.

③ Back and arm movements: the body is prone, and both hands and legs are lifted up as much as possible at the same time, doing 12 times.

④ Abdominal exercise: Lie flat, face up, put your hands behind your head and do sit-ups, but your knees can't bend and your legs can't leave the ground. If you can't do this, put your hands behind your head and lift your legs alternately, and do 12 times.

One shake is worth a hundred steps.

Shake your body if you have nothing to do, which is especially good for your health. Insisting on shaking can improve blood circulation, make the heart and brain get enough blood oxygen, promote gastrointestinal peristalsis, and reduce cholesterol and triglycerides in the blood.

The key points of shaking the body are: standing upright, feet shoulder-width apart, arms drooping naturally, legs slightly flexed, and body shaking rhythmically from side to side. When shaking, swing your hips as much as possible to affect the upper body and arm shaking and relax your whole body. The speed increases gradually from slow to slow, and the amplitude depends on your own feeling of chest muscle vibration. Just be comfortable. The time is 3 ~ 5 minutes, which can be extended appropriately.

Healthy sentences _ sentences about health

Healthy sentences _ sentences about health _ four conditions to ensure healthy exercise

(1) Aerobic exercise is better than anaerobic exercise; Aerobic exercise, such as walking, jogging, swimming or cycling. Anaerobic sports, such as sprinting and weightlifting. Compared with the two, the intensity of aerobic exercise is weaker and the time is longer. The energy source is sugar and fatty acid, which has high safety and the effect is mainly on functional improvement. Anaerobic exercise will load organs such as the heart and lungs.

(2) The moving time 1 time is 1 time for more than 0 minutes, and1day for more than 20 minutes; It takes some time for the lungs and heart to deliver enough nutrients and oxygen to the necessary tissues through blood vessels. It takes 3-5 minutes for the tissue to work in the presence of oxygen, so if you stop exercising in about 5 minutes, the effect will not be very good.

(3) Exercise intensity measures the pulse number during exercise; Judging whether exercise is appropriate by pulse number, the ideal exercise intensity is about 50% of the maximum oxygen uptake. The measurement method of pulse number is to multiply the number of pulses 15 seconds by 4 after 4 ~ 5 minutes of exercise.

(4) Exercise frequency is more than 3 times a week; Of course, it is best to exercise every day, but it is not easy for busy modern people. If you want to expect the effect of exercise, you should exercise every other day, preferably three times a week.

How do people who exercise regularly maintain their skin?

People who often participate in sports have a faster metabolism, and the acidic substances in sweat damage the surface skin, making the skin easy to age. In view of this situation, special measures should be taken to protect the skin.

Clean your skin before exercise: After exercise, you can reduce the generation of unclean sweat, so that sweat will do much less harm to your skin.

2 Pay attention to hydration: If you don't replenish water in time during exercise, you won't have enough water to meet the needs of skin cells.

3 it is forbidden to squeeze acne by hand: people who exercise regularly will have some acne on their faces from time to time. Don't squeeze by hand, but use some deep cleaning masks for cleaning.

4 Make a mask: If you haven't made a mask before, you may wish to try it, and there may be unexpected gains.

5 Cleansing before going to bed: Be sure to clean your skin before going to bed. No matter how tired you are, whether you wash your face or not, you must regard this as the last job to do today. Leaving bacteria on your face all night will only make your skin age gradually.

6 key maintenance: people who exercise regularly have faster skin metabolism and need key maintenance. After every exercise, clean your face, apply skin cream, and then apply a little greasy wrinkle cream to your eyes and corners of your mouth. Keep it up. Only in this way can we avoid premature aging of the skin.

⑦ Skin care: It is not enough to wash your face and clean your skin, but also to refresh and moisturize. First of all, remove the dead skin on your face, wash your face correctly, and then apply appropriate moisturizing cream. These jobs are very necessary.

Ask an expert: If you have skin problems, consult a dermatologist or beauty expert, not a shop assistant.

Pay attention to danger signals when exercising.

Some people will have some seemingly small problems during exercise, which is actually a signal of disease prediction.

Therefore, we should pay attention to some dangerous signals that appear in the movement.

① Heart rate does not increase during exercise: People's heart rate will increase during exercise. If the heart rate does not increase significantly during exercise, it may be an early signal of heart disease, indicating the danger of angina pectoris, myocardial infarction and sudden death in the future.

② Exercise-induced anaphylactic shock: If you have fever and moist skin, or have throat discomfort, shortness of breath and gastrointestinal spasm during exercise, these are all signs of exercise-induced anaphylactic shock, so you should go to the hospital in time.

③ Headache during exercise: A few patients with heart disease don't feel abnormal in the chest, but they have various discomforts in the head. The most common feeling of patients is headache during exercise. Most of them don't think they have heart disease, only think they haven't had a good rest or have a cold. Therefore, remind the elderly who participate in sports that if they feel headache during exercise, they should go to the hospital for examination as soon as possible.

④ Exercise-induced abdominal pain: In various sports, people often have abdominal pain of different degrees, which is medically called exercise-induced abdominal pain. Due to the difference of human body quality and adaptability, the causes of abdominal pain are different, and its prevention and treatment are also different.

⑤ Stomach rupture: The stomach is full after a meal, and it suddenly happens when doing push-ups. The prevention method is to minimize strenuous exercise after meals. If there is a stomach rupture, emergency treatment should be given.

⑥ Spleen swelling and pain: It is mostly caused by excessive exercise, slow venous blood return, and spleen congestion and swelling. You should stop exercising, and pressNo.112 on the left side of the back spine, and the spleen and stomach shu beside the spinous process of the thoracic vertebra for 3-5 minutes. Adequate preparation before exercise is the key to prevention.

⑦ Liver swelling and pain: It mostly occurs in middle and long distance running. Press Rubbing Ganshu on the right side of the back for 5 minutes. Pay attention to the breathing rhythm during exercise, and breathing through the nose without opening your mouth is the key to prevention.

8 rectus abdominis spasm: it is easy to occur in summer. Abdominal pain occurs suddenly during exercise, which is mostly caused by sweating and loss of water and salt. When you have abdominal pain, you should rest on your back, do abdominal breathing for 20 ~ 30 times, and gently massage rectus abdominis for about 5 minutes. When sweating too much, timely replenishment of 200 ~ 300 ml saline is the key to prevent it.

Pet-name ruby Stomach spasm: During swimming, the water temperature is too low, the warm-up activity is insufficient, and the amount of exercise is too large. And severe cramps in the upper abdomen. Make full preparations before exercise, avoid overeating, avoid eating beans, sweet potatoes, potatoes and other foods, and eat less cold drinks to prevent stomach cramps. When symptoms appear, you can do hot compress on the upper abdomen for 2030 minutes, and press Neiguan and Zusanli points by hand for 3 ~ 5 minutes each.

Attending enterospasm: dull pain and swelling around navel or lower abdomen during exercise, which will be relieved after stopping exercise. Massage bilateral Hegu by hand for 5 minutes at each point, or hot compress umbilical region 10 ~ 20 minutes. Be fully prepared before exercise and don't eat cold drinks.

Don't forget to do cold exercises after exercise.

Warm-up exercise is usually carried out before more strenuous exercise, in order to prevent muscle and bone damage. Similarly, after the exercise, in order to gradually relax the body, we should also take a walk for a few minutes or take a walk and other cold body exercises. Don't sit down or lie flat at once, otherwise it is very harmful to your health.

During strenuous exercise, blood circulation is accelerated. If it stops suddenly, blood mainly accumulates in blood vessels below the waist, resulting in a drop in blood pressure. In severe cases, there will be too little blood supply to the heart, leading to coma and even death. Studies have shown that the human body will secrete a lot of adrenaline to compensate for the decrease of blood pressure, and sometimes even increase it by more than 10 times. Adrenaline will contract blood vessels, thus raising blood pressure. For some people, too much adrenaline can lead to heart disease.

Cold body movement also helps to test whether the movement is excessive. The opinion of sports experts is that after running, swimming, doing aerobic exercise and other moderate and intense exercises, you should ensure that you walk or jog for at least 5 minutes after exercise, and then count your pulse. If the pulse is still not less than 120 beats per minute (not less than 100 beats over 50 years old), it means that the exercise is too intense, and attention should be paid to reducing it in the future.

Classic sentences about health _ sentences about health and life

Classic sentences about health _ healthy life sentences _ abdominal exercises have many benefits.

Abdominal exercise is most suitable for the elderly. No requirements, indoor or outdoor, as long as the air is fresh and there are stops.

The practice is: stand with your legs shoulder width apart, hold your hands and fingers crossed in your lower abdomen, and then bend and stretch your legs repeatedly. As the legs bend and stretch, hold the abdomen up and down with your hands, which can massage the internal organs. If physical strength permits, you can do 200 times at a time, otherwise you can reduce it appropriately. If possible, you can do it once in the morning and once in the evening, but you should do it two hours after dinner in the evening.

Traditional Chinese medicine believes that the abdomen is the palace of the five internal organs, the source of Yin, Yang Qi and blood. Because of massage, the abdominal muscles of the abdomen are strong, the blood circulation is smooth, the gastrointestinal peristalsis is accelerated, the secretion of digestive juice is increased, and the digestion and absorption function will be greatly enhanced, which can play the role of expelling exogenous pathogens and cleaning up endogenous giants.

Treatment of urgent micturition and frequent micturition by throwing manipulation

When cutting, head should be straight, feet should be shoulder width apart, hands should droop naturally, eyes should look straight, so as to relax, breathe naturally and smile happily. When swinging, both hands swing back and forth at the same time, and the body naturally swings back and forth. When swinging, the upper part should be empty, the lower part should be solid, the first part should be empty and the second part should be solid. When swinging backwards, the thumb should grasp the ground hard, and the force should be applied to the waist, the hand and the heel. The center of gravity of a person should move back and forth on the soles of his feet with the swing of his body. Doing it 300 times a day, especially before going to bed, can greatly improve urination at night. If the elderly suffer from the above-mentioned chronic diseases and feel lacking in reality, they might as well do the skill of cutting hands.

According to the theory of traditional Chinese medicine, qi and blood are the foundation of the whole body, and if it is unreasonable, all diseases will cluster, and all diseases will disappear in general.

Throwing operation is to mobilize the third hand Yin San Yang, the third foot Yin San Yang the twelve meridians, and the Eight Wonders Classic by shaking hands, activating blood circulation, strengthening five internal organs, strengthening bones and muscles, calming yin and yang, so as to achieve the purpose of strengthening the body, eliminating diseases and prolonging life.

Throwing operation can not only treat urgent urination and frequent urination, but also treat hepatitis, stroke, arteriosclerosis, hypertension, hypotension, arthritis, heart disease, kidney disease, irregular menstruation and other chronic diseases.

Exercise your ears, invigorate the kidney and strengthen your body.

① Pull the ear with both hands: that is, pull the right ear up dozens of times with the left hand over the head, and then pull the left ear up dozens of times with the right hand over the head. This method can promote the secretion of submandibular gland and sublingual gland, make ears congested, relieve sore throat and treat chronic pharyngitis.

② Ear sweeping with both hands: Sweep the ears with both hands from back to front, and then you will hear the sound of inspection. This stimulus can activate the kidneys. 20 times each time, long-term persistence, can tonify the kidney and strengthen the body.

3 rubbing your ears: hold the earlobes of both ears with both hands and gently rub the earlobes until they are red and hot. Then, grab the earlobe and pull it down. 2 ~ 3 times a day, 20 times each time, this method can accelerate the blood circulation of the ear and activate the kidney.

④ Ear massage: Hold the left and right ears with thumb and forefinger respectively, and slide along the wheel from top to bottom until the ears feel warm and comfortable. 2 ~ 3 minutes each time, and exercise at least 23 times a day.

Hanging exercise to prevent aging

When people are over middle age, with the increase of age, their bodies begin to undergo some degenerative changes, such as muscle atrophy, joint stiffness, decreased cardiopulmonary function and short stature. Sports medicine experts believe that if you can do some hanging exercises regularly, you can prevent and treat senile diseases and achieve the effect of fitness and disease elimination.

Hanging practice is to hold the horizontal bar and door frame slightly higher than yourself with both hands. According to your physical condition, pull up your hands, keep your body up as far as possible, and leave your feet off the ground. If your feet can't leave the ground completely because of arm weakness, then lift your heels and land on your toes. Exercise 2 ~ 3 times a day for 2 ~ 5 minutes each time, and stick to it for a long time.

Suspension exercise can stretch the muscles of the whole body, relieve the pressure on the waist, especially exercise the muscles of upper limbs and back, improve the blood circulation of these parts, enhance the functions of shoulders and waist, and avoid a series of degenerative phenomena such as muscle atrophy and hyperosteogeny. It has a good effect on preventing and treating scapulohumeral periarthritis, backache, hunchback and scoliosis, which are most likely to occur in middle-aged and elderly people.

Hanging exercise can not only exercise muscles, but also expand lungs, breathe in more oxygen, enhance metabolism and make vitality more vigorous.

Facial movements improve the eyes and ears.

After getting up in the morning, find a place with fresh air in the park to do facial exercises, and open and close your mouth as much as possible, so as to drive all the muscles on your face and even your scalp to move rhythmically, every time 1 second, at least 100 times, until you feel a slight fever on your face and scalp. After facial exercise every day, I feel sleepy all day, clear-headed and quick-thinking.

Meditation can cure neurasthenia.

Norwegian psychologists believe that meditation practice can stretch the body and mind, eliminate the obstacles accumulated in the body for a long time, coordinate the functions of various parts of the human body, and is effective for neurasthenia patients. The specific method is to sit quietly for half an hour before going to bed every morning and evening. Sit in a sitting position, head forward, eyes slightly closed, lips slightly closed, teeth not bitten, chest not arched, back slightly rounded, hands on thighs, upper abdomen sunken, buttocks protruding, knees pressed down. Pay attention to long and slow inhalation, short and natural exhalation, don't exert yourself, and put aside all other thoughts. If you continue to exercise like this, it will be effective in two weeks.

Six exercise methods for people with low back and leg pain

① Hip twisting in standing position: feet are shoulder width apart, hands akimbo, two hip joints are twisted to the left and right, and shoulders are slightly tilted backwards, and do it from left to right 100 times.

(2) Bend forward and extend backward: separate your feet shoulder width apart, bend forward slowly with your toes inward, so that your hands gradually touch the ground, and then extend backward to the maximum. Repeat 10 times.

③ Cross waist twisting: feet are shoulder width apart, toes are inward, shoulders are straight, one hand is on the side, and the other hand is raised above the head. If the left hand is up, swing to the right and back first, then swing to the left and back with the right hand, and twist the waist with it, and do it left and right 100 times.

4 deep knees and squats: feet are shoulder-width apart. When squatting, the heel touches the ground, the buttocks are close to the calf, and the hands are clenched and stretched forward. At first, you should move slowly. When you stand up, you should stretch your back and retract your fist. From slow to fast, repeat 100 times.

⑤ Lift the forelegs: Lie on the bed, bend your knees as much as possible, then slowly push your heels out obliquely, and then retract your outstretched legs into a kneeling position, alternately doing it for 20 times.

⑥ Swallow style: Lie prone on the bed, stretch your arms to both sides of your body, then lift your head, shoulders and arms backward and upward, and lift your legs straight and upward to make your whole body look like a swallow. Repeat 10 times.