Most of the areas in China are affected by haze. As a result, people are not very convenient for travel. What are the ways to reduce the harm of smog to the lungs? Xiao Bian will teach you a set of lungs and exercises today. It.
Breathing health care
1. Tuna method
Put your hands together in front of the chest, then straighten your arms forward and slowly lift them up to the top of your head. While doing the movements, perform the “sucking a call three†and “sucking three calls one†evacuation methods, that is, breathe in three breaths and exhale. , suck three times to make a long call. Turn your breath into more breath to exercise.
2, abdominal breathing method
Stand up, relax, and place both hands under the two-armed arch. When you inhale, your abdomen bulges strongly and the abdomen naturally converges when you exhale. At the same time put your hands on the abdomen, and a little pressure to increase intra-abdominal pressure.
3, lip reduction method
When breathing, tighten the lips and increase airway resistance to prevent premature obstruction of the small airways, making it easier to exhale, improve the ventilation environment, and increase lung capacity.
Lung lung exercises
Prepare to choose outdoor air fresh, do breathing exercise, relax naturally, abdominal breathing.
Section 1 Stretching Exercise: Standing arms dangle, shoulders wide at the same distance between legs, inhale, both hands slowly extending upwards from the side of the body, try to expand, while raising his head and exhaling.
Section 2 Rotational chest compression: Stand in the same position. As you inhale, your upper body slowly turns to the right, and your right arm follows the side and stretches to the right and back. Then, with the left hand lying flat on the chest on the left side and pushing right on the chest, while inhaling and turning to the left, the movement is the same and the direction is opposite.
Section 3 crossed chest: sitting position, natural relaxation on both feet. Breathe deeply and exhale slowly, arms crossed at the same time, the upper body slightly tilted forward, restore when exhaled.
Section 4 hands pressure chest: Ibid. Place both hands on the sides of your chest. Inhale deeply, then slowly exhale, while both hands squeeze the chest, leaning forward. Recover when inhaling.
Section 5 holds a single knee pressure chest: as above. Inhale deeply, then slowly exhale, while raising one side of the lower limbs, holding both legs in the lower extremities, and squeezing to the chest. Recover when inhaling. Both knees exchanged.
Section 6 holds the knees and presses the chest: Stand upright, feet close together, inhale deeply, then exhale slowly, bend knees and knees at the same time, the thighs are all to press the abdomen and chest, and eliminate residual gas in the lungs, when inhaling reduction. Keep your lungs clean.
In accordance with the above order "healthy lungs breathing" to finish, each method repeated 5-8 times, from slow to fast progressive. For the elderly and the weak, one can select two or three of them and do it 2-3 times a day. It is worth noting that each section requires abdominal breathing, inhaling the nose, exhaling the mouth, and exhaling about 1 time longer than inhaling. When there is a respiratory infection or heart failure, it is not suitable for exercise.
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