The horse falls down and the person falls over? 4 ways to get in the right place

The Year of the Horse is getting closer and closer. In the new year, everyone hopes to be healthy so that they can have a healthy body and spirit to face more challenges! In addition to paying attention to diet, exercise is the foundation of a strong body. Why not learn these 4 "Li Ma Ru Yi Exercises" from a famous rehabilitation doctor now!

The first move is to welcome guests to take a seat in the Year of the Horse. This action helps to strengthen the endurance of the lower body muscles. (Photo provided by Physiotherapist Jian Wenren)

Since 2002, Dr. Jian Wenren, a physiotherapist at the Rehabilitation Department of Cathay General Hospital, has created a set of "Zodiac Ruyi Exercises" every year. He designs fitness exercises in the form of the 12 zodiac signs to help people welcome the new year with a healthy body. 12 years later, he created another advanced version of "Li Ma Ru Yi Cao". The four simple moves include "horse stance to welcome the guest and invite him to sit down", "horse stance to make up for the mistake", "horse stance to keep pace with the rhythm" and "immediate success to receive congratulations from all sides". These moves are all performed in a standing position, which can achieve the effects of stretching flexibility, strengthening muscle strength, aerobic exercise and coordination and balance.

The first step: Horse stance to welcome guests and invite them to take a seat

Method: Open your feet twice shoulder width, extend your arms to the sides, turn your body to the left, and your right hand should also move to the left. Squat your left foot slightly into a left bow and right arrow step. Turn your hands alternately and gradually turn them to the right, and turn your body to the right to change into a right bow and left arrow step. Move both hands upwards at the same time, as if welcoming a guest to a seat.

Function: Switching between left and right lunges can strengthen the lower body muscle strength and endurance. Turning the body left and right can strengthen the waist strength and stretch the lumbar spine. Extending and flipping the hands can also flex the joints.

The second move is to flip over and make up for the mistake. This movement is a balance training and is an advanced version of standing on one leg. (Photo provided by Physiotherapist Jian Wenren)

Second Style: Horse falls backwards and people turn over to make up for mistakes

Method: Stand firmly, lift your right foot forward and kick it out, while leaning your body back slightly. Raise your hands to the sides of your body, hug your chest and open it repeatedly, and hop lightly on one foot to maintain balance.

Function: This movement is a balance training, an advanced version of standing on one leg, and belongs to the strengthening training of dynamic balance. The range of motion of leaning back needs to be adjusted according to individual conditions. It is also OK to just kick without leaning back.

The third move is to move rhythmically and non-stop, which can strengthen your cardiopulmonary function. (Photo provided by Physiotherapist Jian Wenren)

The third style: non-stop and rhythmic

Method: Place your hands as if you are holding a saddle and a whip while riding a horse, and jump on your toes alternately with your feet in a rhythmic manner.

Function: Aerobic jumping can not only strengthen cardiopulmonary function, but also practice coordination and rhythm.

The fourth move, congratulations on your immediate success, is to turn your body to strengthen the muscles of your waist and back. (Photo provided by physical therapist Jian Wenren

The fourth style: Immediate success and congratulations from all sides

Method: Open your feet twice shoulder width, extend your arms to the sides, palms facing up, squat down in a horse stance, turn left 90 degrees, put your feet in a bow stance, and keep your arms extended and stretched out to the sides. Yell three times. Without moving your feet, turn your body 90 degrees to the right, and make your feet into a left bow and right arrow step while shouting three times. Without moving your hands, change your feet to right bow and left arrow step, and shout three times. Then, without moving your feet, turn your arms and legs 90 degrees to the right to form a forward bow and backward lunge, and shout loudly three times.

Function: The lunge and arrow stance variation strengthens the lower thigh muscle strength and endurance, rotating the body strengthens the waist and back muscles, and shouting out loud strengthens the Dantian. The most important thing is to expand the horse stance into a bow stance, which means immediate success and strengthens personal willpower.

During the Spring Festival holiday, many people may suffer from muscle and bone pain due to lack of exercise. You might as well try doing the "Li Ma Ru Yi Exercise". This way, you can stretch your muscles and bones at home and stay away from pain without going out. Doing more exercise can not only stretch your muscles and bones, but also strengthen your muscles and physical strength. It is the best way to improve immunity and stay away from diseases.

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