Heart is the key to a long and healthy life. In the alternations of winter and spring, warm and cold, easy to induce cardiovascular diseases. How to enhance heart function, improve blood circulation and reduce the incidence of cardiovascular disease through scientific and effective daily exercise has become a health topic of concern for many elderly friends. Today, I will introduce a set of simple and easy to learn cardiac rehabilitation exercises - grip circle cardiac rehabilitation exercises.

First, the grip circle and cardiac rehabilitation exercise function introduction

Grip circle is a small fitness equipment, the use of grip circle can enhance the hand, wrist, upper arm muscle elasticity, flexibility, coordination, to achieve the effect of rehabilitation exercise. Often holding the power circle can not only enhance blood circulation, physical fitness, but also prevent rheumatoid arthritis and other effects.

On the basis of the grip circle exercise, we incorporated the acupoint punching method. In the process of hitting the massage points, the blood circulation of the body is improved, the systolic function of the heart is enhanced, and the qi and blood are harmonizing and relaxing the tendons and collaterals, reducing the incidence of heart disease. The grip ring is small, easy to carry, and can be exercised at any time.

Second, grip ring cardiac rehabilitation exercise and acupoint strike explanation

The grip circle cardiac rehabilitation exercise is divided into two parts with a total of ten sections.

Preparation: Hold a grip circle in each hand to follow the movement of the body or the rhythm of the music for continuous gripping exercise, such as the lower limb function of the elderly can follow the rhythm of the step.

The first part of the upper limb exercise contains six sections, through the upper limb exercise to enhance the blood circulation of the heart. The first section of the front flat lift gripper: both upper limbs straight forward, flat lift and body at 90 degrees, palm downward continuously grasp the grip circle action; Section 2 Side horizontal lift gripper: both upper limbs are straight to both sides, the horizontal lift and the body are 90 degrees, and the palm upward continues to grasp the grip circle; Section 3 Side bending upper grip: lift the upper limbs to both sides, bend the elbows, clamp the upper arms to the body side, repeat this action, palms upward continue to grasp the grip circle; Section 4 Side bending upper grip: lift both upper limbs to both sides, bend the elbows, clamp both big arms to the body side, repeat this action, palm downward continuously grasp the grip circle; Section 5 Forward bending chest expansion grippers: the upper and lower arms are bent at 90 degrees, the upper arms are raised to the chest at 90 degrees with the body, and the two arms are repeated to both sides of the chest expansion exercise, and the palms are kept grasping the grip circle; Section 6 Cross chest expansion grippers: both upper limbs are extended forward, the forearms are folded up and down in the chest, repeat the cross chest expansion exercise, and the palm downward continues to grasp the grip circle action. 30-40 reps per session.

The second part contains four sections of striking acupoints, which play the effect of activating blood and clearing collaterals, nourishing the heart and calming the mind.

The first section hit Zhongfu point:

The two wrists are crossed in the chest, and the hand will stand up and knock the Zhongfu points on both sides of the hand, which can play the role of activating blood and clearing collaterals and soothing cardiothoracic pain;

Section 2 Striking Shaohai Cave:

Hand grip grip circle action, the right hand grip circle hit the left elbow inside Shaohai point, repeat a set of actions, change the left hand hit the right Shaohai point, can play a wide chest qi, relax the muscles and promote blood;

Section 3 Hitting Shenmen Point:

Grasp the power circle in the hand, grip the power circle in the right hand to hit the left wrist inner Shenmen point, repeat a set of actions, change the left hand to hit the right Shenmen point, can play the role of nourishing the heart, calming the mind, clearing the heart and regulating qi;

Fourth section hit Zusanli:

Hold the grip circle in both hands and hit the outer side of the calf Zusanli, Zusanli is also known as the long longevity point, which is an indispensable point in health care. Hit each point 30-40 times.

The elderly need to start from daily exercise, ten minutes a day, let's exercise together!

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