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 "If the door handle frequent moves, it does not rust. So people:
if it moves a lot, he does not get sick. "
The physician and philosopher Shen
Among the centuries-old heritage of ancient China's great interest is the traditional Chinese gymnastics. In the era of the Han Dynasty (II century BC) in China, home of the famous doctor Jua fact that, along with a variety of therapeutic agents are widely used exercises. Another physician Chzhdan China-Zhu said that doing gymnastics, a man breathes deeply, and with a deep breath, "it comes from the old, spoiled, as it enters a new fresh."
Almost all exercises are performed in the original position, sitting on a bed in the lotus position. Breathing should be arbitrary, without delay.
Exercise 11
Exercise for eyes (fixation of view on approaching and receding fingers of the hand). Right and left hand forward and pull slightly to the side, straighten the brush and fingers to push and then slowly approaches the brush to the nose and slowly remove it to its original position, the view is constantly fixed on the nail of the middle finger moving hands. Such movements do 10-15.
Exercise 12
Self-massage of the face. The movement of "washing the face, palms open." Two open hands make light rubbing both halves of the face, hands moving up and down, capturing her cheeks and temples. Repeat the exercise 15-20 times in one and the other side.
Exercise 13
Exercise for the neck. Crossing his fingers, put them back on his neck, while his head slightly tilted forward and try to straighten her head back by small swaying movements, hands behind the neck, should provide some resistance. Repeat the exercise 15-20 times in one and the other side.
Exercise 14
Self-massage the shoulders. Right palm rubbing in a circular motion to make the left shoulder, similar to rubbing to make the left palm of the right shoulder. At first traffic light, surface, and then with some pressure. Repeat the exercise 20 times on both shoulders.
Exercise 15
Exercise for hands. Kachan movement half-bent at the elbows hands, one hand goes forward and the other backward (imitation of movements run). Repeat the exercise 20 times.
Exercise 16
Exercise for the arms and shoulder girdle. Fold the fingers of both hands, "the castle", and then produce a tense stretch of linked hands to the right and upward, slightly raising the hips from the surface of the bed or the stool, his hands make a similar movement in the other direction. Repeat the exercise 10 times on both sides alternately.
Exercise 17
Samomasazh back. Slightly lean forward and mounds of both hands to rub the lumbar region moves up and down; movement start from the highest possible point on his back and carried to the sacrum; both arms move in opposite directions. The motion starts at the spine and gradually move toward the side surfaces of the lumbar region. Repeat the exercise 20-30 times.
Exercise 18
Self-massage of the abdomen. Right or left hand producing spiral motion (rubbing) the abdomen in a clockwise direction. Since a circular motion around the navel, they gradually expanded, reaching the periphery of the abdomen, then they narrowed, shortened and ends again in the navel. Repeat the exercise 30 times the one, then the other arm. It is necessary to produce a light pressure on the abdominal wall.
Exercise 19
Self-massage the area of the knee. In the sitting position to put his hands on the knee joints and perform circular movements and rubbing in the opposite direction. Repeat the exercise 20-30 times in both directions. It is necessary to produce a slight pressure on the knee joints of the hands.
Exercise 20
Self-massage of the feet. In the sitting position, knees apart in hand, grab his hands, both feet, with light pressure to rub them. Thumbs sole grip and the fingers are on the front surface of the foot. Movement produced by the fingers of the foot to the heel, and then in the opposite direction. Repeat the exercise 20-30 times in both directions.
Exercise 21
Exercises for the feet. In the sitting position lean back slightly, leaning on his hands, which are behind, pulling ahead to make alternate legs with socks and drawn alternately bring them back to the pelvis. Repeat the exercise 15-20 times on both sides with both feet.
Exercise 22
Exercise for the torso and abdomen. Circular, the rotational movement of the trunk in the lower back (hands on hips). The amplitude of the motion at the beginning is small, gradually increasing, and gradually becomes wider again narrows; the rate of movement initially fast, gradually slowing down (during widest amplitude) and re-accelerating. Make 15-20 rhythmic retraction (compress) the anus.
Exercise 23
Breathing exercises. In the sitting position (hands on knees) make 15-20 deep breaths (inspiratory belly bulging forward, and when you exhale - draw).
Exercise 24
Feet slightly apart in hand, open palms of both hands to make a short, quick strokes Cotton on the forehead, cheeks, neck, chest, abdomen, buttocks and thighs. 10 claps each of the points.
Value exercises is that they are complicated in structure, execution of no gives a large load, moreover, they are easy to individualize at the same, they are quite dynamic, and during movement of self-massage to engage the relatively large muscle groups, although the amplitude these small movements.
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