健身保健操常做保健操可以強身健體

[fgresg]

生活中，我們要養保持年輕，讓身體健康，那麼有效、健康的方式就是運動了，如果你不想做一些大汗淋漓的運動，就可以試著做一些健身保健操，一些養生保健操就可以達到保健的效果，今天介紹一些全身保健操等知識。



健身保健操就是通過一系列的肢體運動與自我推拿等相結合的防病措施，經常練習保健操可以很好的增強體質，保護身體。



　　常做保健操可以強身健體



　　第一個動作：拍打背部



右手掌用力拍打左肩，吸氣，同時左手背在身後用力拍打右後背。然後同樣用左手掌用力拍打右肩，同時右手背經過身後用力拍打左後背，呼氣。



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這樣左右手掌交替拍打，兩邊各做16次。這個動作，能防止高血壓、肩周炎，調節氣血，解除肩背的酸痛。



　　第二個動作：擴胸運動



兩手握拳，拳心相對，胳膊伸直，吸氣，兩臂用力向兩側擴展，挺胸、呼氣。然後兩個胳膊恢復伸直狀態，做32次。這個動作可以擴張胸肺，增強心肺功能，疏通氣血，增強免疫功能，還能糾正雞胸。



　　第三個動作：左右彎腰



雙手叉腰，拇指在後。上身漸漸往右彎，臀部稍微向左移，身體的重心落在左腳上。身體向右彎的時候呼氣，轉回來的時候吸氣，連續做8次。







現在我們用同樣的方法再向左彎，也是連續做8次。這個動作不僅活動腰部和臟腑，防止脊柱活動不便，而且還會起到調理脾胃的作用。



　　第四個動作：慢遊臂



首先，右臂抬起，向前上擺，擺到與肩平;左臂同時向後擺，不要太用力，自然的上下，在向上擺的時候吸氣，放下的時候呼氣，兩臂交替前後擺動。



配合手臂的運動，兩腿一曲一伸。這個動作一共做32次。這樣做可以解除疲勞，放鬆身體。



　　第五個動作：按手運動



雙腳分開站立，保持與肩同寬，兩隻手臂自然下垂，雙手手心向下放在身前與腰部平行的位置，然後從右向左用力按四下，力量主要集中在前手臂和手掌上，手向下按的時候呼氣，手抬起來的時候吸氣。



做完之後我們再從左向右開始做，兩邊交替進行。一共做32次。每天堅持做這個動作，可以增強老年朋友的臂力，防止手臂顫抖。



　　第六個動作：搖球運動



依然是雙腳分開站立，保持與肩同寬，兩手呈抱球姿勢放在胸前，然後沿上、左、下、右方向搖12圈，眼睛平視前方，在手臂搖到上方的時候吸氣，手臂搖到下方的時候呼氣。



用同樣的方法，方向相反再搖12圈。這個運動可以活動我們的肩膀和肘部的經絡，增強腦垂體平衡功能，增強視力。



　第七個動作：抓空運動

首先，兩腳分開，保持與肩同寬。兩隻手臂自然下垂。慢慢吸氣的同時，伸出右臂，高舉到頭頂的前方。然後手指放鬆，手掌抓空拳，向後甩，同時呼氣。

右臂的動作完成之後，換左臂做同樣的動作。兩隻手臂交替進行，一共做32次。這個動作可以活動手臂關節經絡，防治肩臂疾病，還有調節心、肺、肝、膽的作用。

　　養生保健操

　　1.平衡氣血

兩腳分開直立，兩臂左右平伸，肘部自然彎曲，掌心向上，身體保持平直，腰向左彎，左臂下降，右臂上伸，到適當程度後復原，再向右彎，動作同前，反複數次。

功效：降低血壓，鎮心安神。

　　2.心平氣和

兩腳分開直立，隨吸氣兩臂緩慢從身體兩側向前上、正中移動，直到手掌與喉平行，再隨呼氣掌心向下沿胸前徐徐下降，並以意領氣下沉，兩腿屈膝下蹲，直到兩手齊臍部，反複數次。



功效：調整呼吸。

　　3.舒筋活絡

把兩臂和肩同平，由內向外運動，手在兩腋向下來回按摩，並以意引導到湧泉，兩腿再做深蹲，這樣重複多次。

功效：可放鬆全身，舒筋活絡。

　　4.太極開合

自然站立，兩臂胸前伸展如抱球狀。隨呼氣兩手臂向外舒展，吸氣時復原，兩腿微蹲，重複數次。

功效：開闊心胸。

　　5.巡迴搓棍

兩腿分開微蹲，兩手臂前伸，肘部稍彎，掌心相對距1尺左右。兩手前後來回搓動，身體也隨之轉動，重複數次。

功效：強健腰部。

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　　6.定步雲手

兩腿分開直立，膝蓋略屈。身體左轉45度，左手在上，右手在下，掌心相對呈抱球狀。隨身體由左向右轉動，右手交叉上升，左手下降，轉呈向右45度，右手達喉水平前方1尺左右，左手自然下垂。再作反向運動，重複數次。

功效：寬胸理氣，健腰強腿。

　　7.旋轉健腰

兩腿自然張開，兩個手臂圈在小腹前，腰部以上身體隨兩臂向左側身後轉動，重複數次。

功效：強健腰腹部。

　　8.伸臂舒胸

兩腿分開站立，兩手前舉到平肩，屈肘內收到胸前豎掌，掌心向前。兩臂緩慢推出，同時屈膝下蹲。然後兩手呈握空心拳狀收回腰部兩側，兩腿復原，重複數次。

功效：增強腿力。

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