「踮腳」就能練腰椎护肾?





中医认为踮脚走路或做踮脚运动时,前脚掌内侧、足大趾起支撑作用,而足少阴肾经、足厥阴肝经和足太阴脾经都经过此处,所以踮脚可以同时按摩到足三阴,并刺激穴位,通过足少阴肾经可起到温肾阳,缓解腰酸腿麻,小腿浮肿等作用。



以下是幾個踮腳的正確方式:

1 站立踮腳:

身體直立,兩腳併攏,雙手放在身體兩側;然後慢慢提起腳跟,放鬆身體,最後輕輕放下腳跟。每天踮腳30至50次,以身體不感到疲勞為准。

2 踮腳走路:

將腳跟提起,使用腳尖走路,可以鍛煉到小腿後側的肌肉,走的步數以身體狀況為標準,重度骨質疏鬆的中老年人不適合進行。

3 坐著踮腳:

膝蓋與大腿保持水平狀態,也可以將兩瓶礦泉水或者小寵物放在大腿上進行負重練習,每次踮腳30至50次,速度依自身体能調節。

4 躺著踮腳尖:

睡前,可將兩腿併攏、伸直,腳尖一勾一放。單腳練習也可以,感覺小腿不舒服就停下休息。每次可做20至30次。

Simpler exercise for better health.

The simpler tiptoes exercise can help to stimulate acupoints which can alleviating backache and improve overall health.

Recommended tiptoe exercise:

1) Toe stand exercise:

Keep your body upright with your feet closed and put your hands on both sides of your body, then slowly lift your heel, relax your body, and finally gently lower your heel. Keep it repetitive and practise 30 to 50 times per day. If you’re feeling fatigued, you’re encouraged to rest.

2) Walk on toe:

By lifting the heel and walk on your toes, you can strengthen the muscles on the back of your calves. You should practise this based on your physical condition. (Caution: The middle-aged and elderly with severe osteoporosis are not advice for doing this exercise.)

3) Sit and Tip:

While you sit, keep your knee and thigh levelled in a horizontal state, raise your heels off and down. Do a repetitive of 30 to 50 times per day, speed could be adjusted according to your own physical fitness.

In alternative you may also put two bottles of mineral water or a small pet on the thigh for additional weights.

4) Tip toe full stretch (Lying down):

Lie relaxed on the back and put your legs together, straighten up, point and stretch your toe to the front, then release and back to straight. May do it one-legged after one. You may take a rest if you’re feeling uncomfortable on the calf. Keep on doing this repetitively for a number of 20 to 30 times at a time, per day.