Constipation, diarrhea, bloating ... When you experience discomfort, the first thing you think of is to resort to drugs . In fact, from the perspective of exercise physiology, reasonable exercise has a good effect on improving digestion .
    Constipation: brisk walking
    Constipation is a very common problem of digestive tract. Regular aerobic exercise is a " special effect " for relieving constipation , such as moderate-intensity brisk walking, cycling, swimming , jogging, etc. The process of aerobic exercise helps stimulate the natural contraction of the intestinal muscles and accelerate the excretion of feces.
    Diarrhea: pelvic floor muscle exercise
    This kind of exercise is also called " Kegel exercise " , which can strengthen the strength of the pelvic floor muscles, prevent leakage of the bladder and intestines, and help to improve functional diarrhea and fecal incontinence. When urinating, the action of suddenly stopping the urination is performed. The muscle that feels strong is the pelvic floor muscle, and the force is “ shrink - relax - contract †repeatedly .
    Poor appetite: deep breathing
    The body is sitting up straight and using the power of the muscles above the abdomen for slow deep breathing exercises. This action can promote blood circulation in the stomach, regulate the function of the spleen and stomach, help to improve appetite, promote digestion and absorption, and alleviate discomfort such as indigestion and stomach pain caused by emotional factors such as mental stress.
    Bloating: sit ups
    Sit-ups are simple and effective exercises. It not only can form hard and firm abdominal muscles, burn belly fat, but also help to improve digestion, prevent and relieve abdominal flatulence, stomach fullness, constipation and other gastrointestinal motility. The problem.
    Stomach pain: raise your feet
    This exercise method uses the " boat " posture in yoga , which can lift the diaphragm and relieve the pressure on the stomach and liver, thereby alleviating stomach cramps and upper abdominal pain. The practice is as follows: lie flat on the floor mat or bed, slightly bent on both knees. With the buttocks as the fulcrum, the upper body and the feet are lifted off the ground at the same time, giving the body a "V" shape. Keep this position still, do 5 to 7 deep breaths.
    Liver discomfort: body scoliosis
    This method is also derived from the " triangular " posture of yoga , which helps to strengthen the back and back, improve blood supply in the liver area, and regulate liver discomfort. Specific practice: stand on the ground with your feet apart, bend your body, extend your right hand, lift your left hand toward the ceiling, separate your fingers, and focus on your left hand ; then change the other side of the body to do the same.
    Indigestion: holding the legs forward
    Keep your feet together, stand on the ground, bend your upper body as far forward as possible, and put your hands down on your calves or hug your calves for 10~15 seconds. This action allows the internal organs to undergo a large " flip " , which is equivalent to a " massage " of the digestive organs , and can adjust functional symptoms such as indigestion, acid reflux and belching.
    Chronic inflammation: twisting legs
    The body lies flat on the ground, the arms are stretched sideways, and the legs and the lower body are twisted and twisted about 20 times. This exercise helps to promote blood flow to the area where the digestive organs are distributed, which is helpful for relieving flatulence, pain and chronic inflammation of the digestive tract.
    Reminder: The above actions are best practiced on an empty stomach. When exercising, ensure that there is sufficient water in the body.
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