What daily exercises can protect your gut?

Ten people have nine stomachs, which fully illustrates the prevalence of stomach problems in our population, and occasional stomach pain, stomach bloating and other discomforts are basically a very normal thing for each of us. Stomach disease is also the most common physical problem of many white-collar workers, although we can endure it when the stomach is uncomfortable, it may pass, but such neglect of stomach disease will definitely bring great health risks to our own body.

According to the coach of a large fitness club, people with stomach pain usually pay attention to diet and health care, and it is best to develop exercise habits, and try to find 2 or 3 days a week to exercise. Because exercise can promote blood circulation, improve metabolism, help gastrointestinal peristalsis, enhance strength, eliminate mental stress, etc., some exercise postures can also prevent stomach discomfort.

1. Kneeling forward.

Get down on your knees with your knees touching the ground from your knees to your toes, keep your upper body upright and your hands hanging down naturally. Sit slowly until your weight is completely pressed on your ankles, rest your hands naturally on your knees, and keep breathing normally. Hold this position for about 30 seconds, then relax before leaning your upper body forward.

Repeat 3 to 5 times. This action helps to eliminate gas, gastrointestinal syndromes (such as gastrointestinal cramps, diarrhea, etc.) and strengthens the thigh muscles.

2. Stand up.

Lie on your stomach (lying on the bed or floor) with your whole body relaxed, your forehead touching the floor, your legs straight, your hands bent and shoulder-level, your elbows close to your body, palms down. With your hands supported, lift your head and chest, and keep your legs touching the ground until you feel your chest and abdomen complete. Hold this position for about 10 seconds.

Repeat 3 to 5 times. This can eliminate flatulence, relieve constipation, exercise back muscles, and help with spinal correction.

3. Stand and bend your knees.

Stand with your feet shoulder-width apart, hands on your knees, and your body slightly bent forward. Take a deep breath and slowly contract your abdominal muscles as you exhale, so that the abdominal muscles are sunken, but don't force them too hard, or you will feel uncomfortable. Hold this position for 5 20 seconds without holding your breath, then take the air out of your lungs and relax your muscles.

Repeat 4 7 times. This action is very helpful for relieving indigestion and constipation.

1. Start from the daily routine, at least three meals a day should be regular and quantitative, it is best to set a schedule for yourself, and then strictly abide by it. At the same time, this will have an impact on sleep time, because some people who go to bed late and get up late eat breakfast and lunch together, this habit must be changed, not that eating supper at night can make up for it, because although the human biological clock can move back and forth, it is always within a certain range, and it is impossible to make much difference. If you don't believe it, you can check the information about the human biological clock.

2. Generally, people with poor stomach digestion will be full if they eat a little bit, and they will have stomach distension if they eat a little more, especially if they eat more at night, they will also affect their sleep because of stomach stagnation. Hard, fibrous things are hard to digest. ‍‍

My dad also has a bad stomach, and the doctor asked him to rub his stomach with his hands every day, that is, for about ten minutes, and now it is much better than before

Running can promote gastrointestinal peristalsis, promote digestion, and greatly help to reduce gastrointestinal pressure at the end of the year. Running is one of the easiest exercises you need to equip yourself with. All you need is a pair of running shoes, and you can get moving.

If possible, you can also buy a treadmill, which also saves the trouble of finding a running location, and you can easily exercise at home.

Infant yoga: increase intestinal peristalsis, help digestion, ** constipation lying on your back, bend your right knee, hold your hands and pull to the top of your abdomen, inhale and press on your abdomen.

Exhale, raise your head, touch your head to your knees, keep your left leg straight, hold for 10 to 15 seconds, and return to position.

Hold your knees, press your knees to your chest, exhale, raise your head and touch your knees, take 4 deep breaths, return to relax, and repeat with the other leg.

In the first step, open your feet shoulder-width apart, raise your head and chest, gently press your lower abdomen with the palms of both hands, and then bend forward at 90 degrees and bow 5 times. Then stand firm on your feet, hold your lower abdomen with both hands, tuck your lower abdomen and lean back 5 times. Doing so stretches the muscles of the back and upper abdomen, moves the diaphragm, and helps eliminate flatulence.

Be careful not to push too hard to avoid injury, and don't push too hard all at once, and be careful of falling due to unstable center of gravity.

In the second step, place your palms upwards and your elbows bent at your sides as if you were holding a plate. Then keep your elbows bent at 90 degrees, bring your waist to the left, twist it back, and lift your left foot backwards to the right. Once the body is back in place, do the same thing as above, in the opposite direction. Count back and forth 1 time left and right, a total of 5 times.

Doing so can move the muscles in the lower back and lower abdomen and increase gastrointestinal motility. Be careful not to raise your foot too high and your ankle should not exceed the knee of the other foot to avoid spraining your foot.

The third step, step in place, swing your hands back and forth, do not use the same hands and feet, step about 50 times, you can start from a slow speed and a small amount when stepping, and then slowly speed up and increase. Doing so helps to increase blood circulation throughout the body and aids digestion. Be careful to raise your knees when stepping and do not stomp your feet vigorously to avoid injuring your knees.

In the fourth step, open your feet shoulder-width apart, tuck your lower abdomen, and place your hands naturally down, palms facing inward, at your sides. Then bring your waist to the right, twist back and bend your knees slightly and shrug your shoulders, relax your shoulders and stand up straight when you squat. Squat down and stand up 5 times. After returning to the center, bring the waist to the left, twist it back, bend the knee slightly and shrug the shoulders, relax the shoulders when squatting down and stand up straight; Squat down and stand up 5 times.

Do a total of 5 reps back and forth. Doing so can move the muscles of the lower back and massage the stomach and intestines. Be careful not to squat too low for people with bad knees.

People with bad stomach should do 3 movements a day for 5 minutes, which is good for the stomach and body.

If it hurts to press with your hands, how can I solve the problem?

Don't exercise too much, and you can eat to nourish your stomach. Usually to nourish the stomach, you can drink dilute clove tea. Traditional Chinese medicine believes that the effects of cloves are to nourish the stomach, strengthen the stomach, warm the body, warm the kidneys, and reduce adversity. At present, there are the most people who drink dilute clove tea, and brewing some dilute clove tea every day has a great effect on nourishing the stomach.

Let yourself and your stomach do a moderate amount of exercise, nine stomachs out of ten, the stomach is cherished by yourself, don't let it do too much and overload exercise.

Jogging: The key is the word slow, how slow is it It is advisable to be able to chat with others while running, so that the amount of oxygen consumed is not greater than the amount of oxygen inhaled. When jogging, the amount of oxygen inhaled is 8 times higher than that when sitting still, if you continue to jog for half an hour to an hour every day, the function of the respiratory system will be significantly improved.

For patients with cardiovascular disease, jogging can not eliminate the clots produced by arteriosclerosis, but it can strengthen the coronary circulation, improve the blood flow of the myocardium**, reduce and prevent the onset of angina. If you continue to jog for a long time, the function of the central system will also be exercised. The functioning of the digestive, endocrine, excretory and other systems will also be improved.

Pat the waist and abdomen: stand, the whole body is relaxed, the hands are half fists or the fingers can be stretched out, and then the waist naturally rotates left and right, with the waist turning action, the two upper limbs also shake, when the waist turns to the right, the palm of the left upper limb is driven to the right abdomen to slap. At the same time, the right upper limb and the back of the hand to the left waist patting, so repeated rotation, palm or fist consciously pat the waist, abdomen, each side of the pat more than 200 times, waist and abdomen patting is mainly used to prevent and treat back pain, backache and abdominal distention, senile constipation and indigestion and other diseases, can make the psoas muscle flexible, to prevent the elderly to twist the waist.

After slapping after exertion, there can also be a comfortable sense of fatigue.