Toe exercises can help delay aging

Toe exercises can help delay aging. Most people rarely do toe exercises when exercising. In fact, toe exercises have many benefits and can also help delay aging. So for your own beauty, exercise your toes more. Below I will share an article about toe exercises that can help delay aging. Let’s read them together. Toe exercises can help delay aging 1

It is very rare for people to consciously move their toes. Therefore, there are many diseases caused by inactivity of the toes, such as pain in the feet, numbness in the toes, excessive sweating, corns, foot pads, heel pain, heel cracks, phlebitis, varicose veins (especially for standing workers), etc. .

Toe exercise is to move the toes in a certain way to improve human health. Toe exercises are divided into three parts: dynamic, static and independent exercises. We can also call them the "three rules" of toe exercises.

The first rule: stillness

When standing, raise both toes upward at the same time or alternately. The method of sitting with your toes crossed is the same as above. Especially when using computers or working in radio, television or other working environments with strong electromagnetic fields, not only the hands but also the toes should be moved upward with force to enhance the bioelectricity in the body to resist the interference of external magnetic fields on the balance of the human body's micromagnetic field.

When going to bed late and getting up early, you can set aside a certain amount of time to scratch with your toes or press the back of your second toe with your big toe - flick it downwards 100 to 200 times.

The second rule: move

When walking, every time your feet leave the ground, cross your toes upward once. You can also cross your toes like this when running, and you can also cross your toes when going up and down stairs. in this way. When riding a bicycle, when you step on the pedals forward, press your toes down once, and when you lift the pedals from bottom to back, lift your toes up once. This action is neither difficult nor has any side effects. If you persist for a long time, you will definitely gain something.

The third rule: move your toes independently

One of the reasons why elderly people are prone to falling when walking or standing without exercising their ability to move independently is Cerebellar atrophy accelerates. The human balance center is in the cerebellum. If you practice independent movements regularly, you can easily overcome this shortcoming. This is the reason why middle-aged and elderly people cannot stand steadily when they first practice Tai Chi. Therefore, if the elderly want to delay cerebellar atrophy, they should practice independent movements (beginners need to be close to a table or wall, welcome to visit ddhw, com you will definitely like to prevent falling), the method is as follows:

1. One leg is independent, the other leg is raised flat, and the calf hangs naturally. With the ankle joint as the axis, lift the toes upward, and at the same time drive the foot to lift upward, then press down again, and return to the upward position for 1 time. Repeat this action 16 times. Then change the other leg to be independent, raise the other leg flat, follow the above actions, repeat the same number of times or do more with the left leg.

2. Then switch the other leg to be independent, raise the other leg flat, and let the calf droop naturally. With the ankle joint as the axis, turn the foot inward to kick the shuttlecock, then turn outward, and return to turning inward. for 1 time. Follow this action and repeat 16 times.

3. Using the ankle joint as the axis, use the foot to drive the foot to rotate inward 16 times.

4. The action is the same as above, except that the direction is changed and rotated outward.

After the independent stability is enhanced, the first movement and the second movement can be performed together. With the exercise of independent movements, the stability will be stronger, which can be done in three movements or four movements in a row. As the stability increases, you can also add forward kicking or split-footing (toes pointed upward, push forward with the heel).

Through independent movement exercise, cerebellar atrophy can be delayed and natural aging will be alleviated. After the stability is enhanced, it will be less likely to fall.

Toe health method is suitable for everyone. It is better to start practicing from the young to middle age. People who cannot go out due to climate changes (strong wind, rain, snow) or other reasons can also practice at home. Toe exercises can help delay aging 2

How to exercise the muscles on the feet

Single-leg squat exercises

Exercise parts: buttock muscles, ligaments, triceps Muscles, shoulders a. Stand up straight, stretch your arms forward, and hold the backpack with the water bottle in both hands. Lift your right foot back, and after adjusting your balance, slowly bend your left leg and lower your body's center of gravity. b. While bending your left leg, straighten your right leg backward until your left leg is bent at 90° and your right knee almost touches the ground. Hold the position for 1 second, then relax, return to the starting position, and repeat with the left foot. Complete one set with each left and right foot, and complete 10 sets with each exercise.

1. Heavy weight, low reps: In bodybuilding theory, RM is used to represent the highest number of repetitions that can be done continuously for a certain load. For example, if the practitioner can only lift a weight 5 times in a row, the weight is 5RM. Research shows that: load training of 1-5RM can make muscles thicker and develop strength and speed; load training of 6-10RM can make muscles thicker and increase strength and speed, but endurance growth is not obvious; load training of 10-15RM can thicken muscle fibers. Not obvious, but strength, speed, and endurance have all improved; 30RM load training increased capillaries in the muscles and improved endurance, but the increase in strength and speed was not obvious.

It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

2. Multiple sets: Whenever you think of exercising, just do 2 to 3 sets. This is actually a waste of time and cannot grow muscles at all. You must set aside 60 to 90 minutes to focus on exercising a certain part, and do 8 to 10 groups of each movement to fully stimulate the muscles. At the same time, the muscles need longer recovery time. Continue until the muscles are saturated. The "saturation" must be felt by yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickening of the muscle appearance.

3. Long displacement: Whether it is rowing, bench press, press, or curl, you must first lower the dumbbell as low as possible to fully stretch the muscles, and then lift it as high as possible. This is sometimes contradictory to "constant tension", and the solution is to move quickly through the "lockdown" state. However, I do not deny the role of heavy weight half-range exercises.