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脚跟锻炼可防病

健康 来源:中国中医药报 2017年11月15日 09:29 A-A+ 二维码
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原标题:

  常言道:人未老,脚先衰。如今,足部保健就成了很多老年人必修的“功课”,如散步多走路、做脚底按摩、热水泡脚等,其功用都在于舒活筋骨、促进血液循环、增进经脉畅通,以达到机体的自身调适和各个器官的正常运作。这里教你一种独特的锻炼方式——撞击脚后跟,同样也能达到上述功效。

  撞击脚后跟不仅简单易行,且具有可操作性,最重要的是运动量及运动强度都不大,是非常适合年老体弱者在室内锻炼的一种运动。锻炼方法如下:坐在椅子上(高度只要能让人坐时双脚垂直、悬空,座椅正面一定要有硬物能经得起脚后跟用力撞击);每天早晚两次,每次10~15分钟,撞击时两脚不要同时撞,可一先一后,让其有节奏地发出“嘟咚、嘟咚”的声响,这样比较轻松、自如。脚面既可自然平伸,随意性地甩,也可把脚趾有意向下压,让脚后跟抬起,强压性地甩,效果后者要比前者好;甩时要用力,使小腿的肌肉和十个脚趾的趾端都有震荡感为宜。

  此外,在运动时还要注意以下几点:甩脚时身心要放松,不要有其他意念,以闭目养神为佳;锻炼时间最好安排在早晨洗漱后,或晚餐前;刚吃完饭不要甩,甩后有时口会发干,要多喝水;此项运动要持之以恒,只有常动,才会有效。老年朋友们不妨一试。(郭旭光)

BlobNotFoundThe specified blob does not exist. RequestId:6ec13501-401e-004e-157d-10fd8c000000 Time:2019-05-22T09:04:39.3558695Z 脚后跟 | 锻炼方式
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我要纠错编辑:邹杨 责任编辑:张福伟
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