A small door frame has a big effect, you can use it to relax your muscles and activate your bones.

Speaking of my fitness \”partner\”, it is none other than the door frame at home.

For most people, the door frame of their home is usually ignored. Although it is essential, it is difficult to attract people\’s attention. But the door frame of my house plays an important role in our daily life. Especially for the health of your family, door frames are indispensable.

First of all, when it comes to the choice of door frames, it is better to use small door frames as the main exercise effect. Therefore, the door frame of the bathroom or kitchen is the first choice for exercise. Although the door frame is static, if used properly, the door frame can also be an effective \”masseur\”.

The first movement of \”Door Frame Exercise\” is to select one side of the door frame, face the door frame with your back spine, lightly squeeze towards the door frame, and then rub it up and down, frequency Twenty to thirty times per minute is appropriate. During the rubbing process, squeeze each spine once, which can stimulate the acupuncture points on the back, which has the effect of relaxing the muscles and activating blood circulation. In addition, the acupuncture points on the back are closely related to the internal organs. Frequent stimulation can also adjust the functions of the internal organs. effect.

The second action of \”Doorframe Exercise\” is touse the doorframe to do chest expansion exercises. Stand about ten centimeters in front of the door frame, raise your hands at shoulder height, and support the left and right door frames respectively. Then, while standing on tiptoes but without moving your feet, try to extend your body toward the other side of the door frame. This action is somewhat similar to push-ups, but it requires less effort than push-ups, and the range is greater than the general chest expansion exercise. Persistence all year round can improve blood circulation in the chest and back, stretch the chest and back muscles, exercise respiratory muscles and improve cardiopulmonary function.

The third action of \”Door Frame Exercise\” is to use the door frame to exercise the shoulders, waist, hips and legs. Hold one side of the door with both hands Squat down gradually until your buttocks are close to your calves, then slowly stand up again. Start by doing it five to ten times each time. During the exercise, pay attention to using the strength of the body to pull the shoulders, rather than using the strength of the arms. In this way, the muscles and bones of the shoulders, waist, hips and legs can be strengthened. Exercise. People with knee joint disease must pay attention to doing within their ability, or do not do squats to avoid Aggravating knee joint injuries.

The convenience of \”Doorframe Exercises\” is that there are almost no restrictions on environment and time. You can do \”Doorframe Exercises\” at any time and anywhere as long as you have time and a doorframe. ”. Moreover, it saves effort and is quite effective in exercising the shoulders, chest and back. Whether you are an office worker or a middle-aged and elderly person, you can easily do it.

It can be seen that if used properly, a small door frame can also play a big role in your health.

Special reviewer

Lu Dong:Deputy chief physician, working at Qujing Traditional Chinese Medicine Hospital. Graduated from Guangzhou University of Traditional Chinese Medicine in 2000. Won the title of \”Acupuncture Technology Champion\” \”Acupuncture technology \”Expert\” and other honorable titles.

The platform recommends the most popular health articles:

The appearance of these indicates that you have lower cold and upper heat syndrome (commonly known as \” \”Two Sections\”)

Postpartum \”Three Trials\” Remember the \”three taboos\” and \”three emergencies\”!

Moxibustion can help remove dampness when it rains

Yoga – the most soothing health exercise

This platform is the official platform sponsored by Yunnan Provincial Administration of Traditional Chinese Medicine. If you have not subscribed yet, please add a subscription to get more practical and authoritative health and wellness content for free, or you can follow \”Yunnan Traditional Chinese Medicine\” \”