Tapping the meridians, square dancing, tai chi, walking...... With so many exercises and fitness methods, which ones do you usually do?
Compared with these ordinary exercise methods, there is another exercise method that most people may be relatively unfamiliar with: crawling, don't underestimate this kind of crawling, it is a hundred times better than running and fast walking, and it is the nemesis of many diseases.
Is this crawl really that amazing?
It is a fitness position similar to that of an animal on all fours, with participants hunched over, hands and feet crawling all the way forward on the ground. It is said that this method of exercise also has unique benefits.
Let's listen to what professionals and people who have done it have to say~
This article guides the experts
Meng Qinggui, rehabilitation medicine expert and chief TCM physician of the First Branch of Qiqihar Traditional Chinese Medicine Hospital in Heilongjiang Province
Pu Cunxin: After climbing 200 steps a day, my cervical spondylosis was cured
The actor's life is almost irregular, but this has not become an obstacle for Pu Cunxin to exercise. He summed up a set of exercise methods for "seeing the seams and inserting the needle" by himself.
Pu Cunxin's daily exercise is to climb on the ground, "crawl like an animal, raise your head up, can't touch the ground with your knees, crawl on all fours alone, and climb 100 steps in the morning and afternoon!"
Pu Cunxin said:
"This exercise is good for the cervical spine, I used to have migraines a lot, but now my head doesn't hurt anymore, and it also helps digestion and sleep, if I can't sleep, I get up and crawl around and go to bed. ”
Hsiang-hsien
What's so good?
Treat cervical spondylosis, help digestion, promote sleep...... Is this really related to crawling?
Meng Qinggui introduced that walking upright is a necessary posture after human evolution, but it is not the only state. When standing upright, the spine carries more than 60% of the weight of the body, and this part of the body is a weak link in the body, which is prone to diseases of the spine, brain, heart, etc. Many physiologists believe that coronary heart disease, hypertension, spondylosis, arthritis, visceral prolapse and other diseases are related to orthoidemia.
And crawling is a primitive instinctive way of movement for human beings, because the first thing humans learn to crawl in infancy is crawling. So, what exactly are the benefits of crawling fitness for people?
In the classics of traditional Chinese medicine, the ancient famous doctors have a deep understanding of the role of crawling, and Hua Tuo's "Five Fowl Opera" has imitated the movements of animal crawling.
From the meridian theory of traditional Chinese medicine, crawling can make qi run through the whole body, allowing qi to flow in various organs and meridians, thus playing a role in fitness. In the traditional martial arts theories of the mainland, there are imitations of animal crawling movements, which is the reason.
From the perspective of modern medicine, the main reason is that this action is a whole-body coordinated action, which can exercise some muscles that are usually used less, and can also strengthen the muscles, ligaments, bones and other tissues of the whole body.
There are "four benefits" for crawling:
First, it is beneficial to the access of the air machine
Crawling fitness is a whole-body exercise that is very much in line with the holistic concept of Chinese medicine. Traditional Chinese medicine says that one breath runs through the whole body. When crawling, Qi can reach all parts of the body, especially the limbs, through movement. Traditional Chinese medicine believes that "if it is general, it will not be painful, and if it is painful, it will not be possible". Therefore, crawling has a certain effect on some diseases such as lumbar spine diseases, lumbar muscle strain, and a variety of neck, shoulder, and spine diseases.
Second, it is good for blood flow
When the human body is upright, in order to promote the circulation of qi and blood, it is necessary to overcome the influence of gravity of the blood, and the burden on the heart will be very heavy; and when people are exercising upright, the lower limbs are mainly active, and the qi and blood will go down more, and the heart of the human body and its upper organs will reduce the qi and blood. In contrast, due to the reduction of the position of the heart and above parts during crawling, it is conducive to the circulation of qi and blood throughout the body, which has positive significance for the prevention and treatment of heart disease.
Three benefits for the brain
When a person crawls, his head often droops, and his qi and blood volume increases accordingly, so it is very beneficial to his brain health.
Fourth, it is beneficial to strengthen the body and bones
Crawling also has many benefits for other systems throughout the body: crawling makes the body stronger, because it is a coordinated activity of the whole body, in which the muscles, ligaments, bones and even meridians of the whole body are added to the movement, crawling also makes the bones harder, which can reduce osteoporosis and make the joints softer;
Crawling is a good aerobic exercise, when the arm is stretched forward and the diaphragm is opened, a large amount of oxygen will be inhaled, and when the lower limb moves upward, the diaphragm is compressed, which promotes the lungs to expel a large amount of exhaust gas.
Crawling promotes respiratory function, and the coordination of inhalation and exhalation depends on the way you move while crawling, and the faster you climb, the more deep breaths you take.
important point
Methods and points of crawling
At present, crawling is mainly divided into two postures: kneeling crawling (or hand and knee crawling) and hand and foot crawling.
Kneeling (hand and knee crawling)
Kneeling crawling is a method of crawling with two hands and two knees, hands and knees alternately in turn, which is characterized by the head raised, the five fingers on the ground apart, the arms and shoulder-width apart, the two knees on the ground, and the shoulder-width apart;
Limbs
Hand and foot crawling is a method of crawling with two hands and feet on the ground, hands and feet alternately crawling in turn, which is characterized by the head raised, the five fingers on the ground apart, the arms and shoulders wide, the feet on the ground about one and a half shoulder widths, the forefeet on the ground, and the knees slightly bent.
Meng Qinggui prefers to the latter because it is more exercised.
There are "four musts" for crawling sports:
First, the venue should be safe
✦ The crawling location should be selected in a spacious and safe place, not in a lively and traffic-prone place, on the one hand, for exercise safety, and it will not affect traffic.
Second, clothing should be loose
✦ When exercising, wear loose sportswear, not too tight, and fully consider ventilation and sweat permeability.
Third, we must be well prepared
✦ Before crawling, you should make sufficient warm-up preparations, and do not exercise suddenly;
✦ At the same time, it should also be noted that not everyone is suitable for crawling this sport, such as people with frozen shoulder, muscle strain, cervical disc herniation or eye diseases, it is not suitable for crawling fitness, and patients with high blood pressure should also pay attention to getting up slowly after climbing, so as not to cause dizziness due to insufficient blood supply to the brain.
Fourth, exercise in moderation
✦Although crawling has many benefits, it should be exercised in moderation and not in excess, so as not to cause the opposite effect.
✦ Meng Qinggui suggested that crawling for 5 minutes each time, rest for 2~3 minutes, and then repeat, 3 consecutive times for 1 group, a total of 3~4 sets, about 60 minutes is appropriate.
P.S. Crawling is particularly suitable for these four types of people:
Patients with arthropathy: There are many fitness methods, such as running, hiking, stair climbing, etc., which are easy to cause wear and tear on the knee joints, and crawling sports because the weight of the whole body is distributed to the limbs, and the lumbar spine, hips, knees, ankles and other disease-prone joints are relieved of the burden during exercise.
Patients with cervical and lumbar spondylosis: crawling is also beneficial to improve cervical spondylosis, lumbar disc herniation, low back pain and other diseases. When crawling, the whole body weight will be distributed to the limbs, which can not only reduce the burden on the lumbar spine, but also play a role in moving and stretching the spine and reduce the damage to the spine. When crawling, you need to raise your head forward and turn left and right from time to time, which is also an exercise for the cervical spine.
Patients with cardiovascular and cerebrovascular diseases: many crawlers think that crawling is particularly beneficial to cardiovascular and cerebrovascular diseases. Lou Huiling explained that in fact, as long as it is exercise, it is conducive to promoting blood circulation and promoting blood supply to the heart and brain. Because when walking upright, blood circulation is carried out under a certain pressure, and when crawling, the head and trunk are in the same plane state, so that exercise can theoretically promote cerebral blood circulation, reduce the burden on the heart, and have a certain improvement effect on the blood supply of cardiovascular and cerebrovascular vessels.
Those who need to improve muscle strength: Crawling is a very good way to exercise muscles, and the muscles of the whole body can be exercised. Generally, normal walking can only exercise the lower limbs, and crawling is that the muscles of the limbs have been exercised, the new meridian official account suggests that because the abdomen is also needed when crawling, it also has a good stretching effect on the rectus abdominis and back muscles, which can strengthen the limbs, strengthen the waist and back, and cooperate with the correct breathing method, the respiratory muscles can also be well exercised.
Special tip: No method is a panacea, and the following groups of people are not suitable for crawling exercises.
People with cerebral infarction, coronary heart disease, angina pectoris and other diseases, acute diseases or unstable conditions and unstable blood pressure are best not to exercise by crawling;
Some patients who have had a stroke must not crawl and exercise if they have no strength in their hands and feet, so as not to fall and be injured; people with unbalanced limbs or not strong enough should be careful when learning to crawl, after all, there is an action to lift the abdomen, and muscle strength is also needed to achieve the effect. Poor coordination and balance can lead to other injuries.