"Is there any exercise that is effective for intestinal activity?
"I want to get rid of my intestines by exercising, but the hurdles seem to be high ..."
This article is for those people.
If you are reading this article, you may have seen the words " intestinal activity " somewhere.
If you are having problems such as constipation or rough skin now, you may be able to solve those problems by improving the intestinal environment.
Exercise is very important for preparing the intestinal environment.
This article introduces exercises that allow you to easily activate your intestines while looking at them, so please take a look to the end!
It's hard to exercise, and there is an image that it doesn't last long ...
is fine. In this article, I'll introduce you to some exercises that you can easily do right now.
There are some recommended for beginners and intermediate / advanced ones, so please read the article and incorporate them into your daily life!
Must-see for beginners of intestinal activity! 5 Recommended Intestinal Exercises!
First of all, I will introduce the recommended intestinal activity exercise for beginners of intestinal activity!
Mild squat
The first thing I would like to introduce is " Mild Squat ".
This is an exercise for beginners who want to work hard.
Please see the image for the specific method.
By doing squats, you can train the iliopsoas muscle (the muscle that connects the upper and lower body), which is the inner muscle of the abdomen, and training this will lead to an increase in defecation power. As a guideline for the number of
times, aim for 1 set 3 times, 3 sets a day .
Because you touch the chair or table with your hands, it is an exercise that you can do even if you are in a normal squat.
If you are new to intestinal activity, please try "Mild Squat"!
Leg Raise
Next, I would like to introduce " Leg Raise ".
This is an exercise for beginners who want to do their best.
Please see the image for the specific method.
Leg Raise is a slightly stronger exercise than mild squats, which can also train your iliopsoas muscles.
If you want to do your best to improve your bowel movements, we recommend that you try this exercise. As a guideline for the number of
times, aim for 1 set 10 times, 3 sets a day .
If you are a beginner intestinal activity and want to do your best a little! Next, I would like to introduce " Front lunge ".
This is an exercise for beginners who want to do their best.
Please see the image for the specific method.
The front lunge is more prone to instability than squats, and even when it returns to its original state, it kicks the ground with its front legs and returns, so the stimulation to the muscles is also stronger.
Because of the strong instability, you should be aware of the iliopsoas (inner muscle) and buttocks muscles when training to prevent your body from wobbling.
By doing this, the effect of training will increase and it will lead to more defecation power.
One set with both feet, as a guideline for the number of times, aim for 1 set 10 times, 3 sets a day.
If you are a beginner of intestinal activity and want to do intestinal activity with , please try incorporating "front lunge"!
Speaking of the standard intestinal activity exercise, "intestinal twist".
It is an intestinal activity exercise that can be easily done right now.
It is an exercise that you do while sitting on the floor or chair, but if you do it while sitting on a chair, try to sit lightly.
By doing this exercise, you can expect the effect of improving the intestinal gas and stool clogging.
As a guideline for the number of times, aim for 1 set 3 times, 3 sets a day .
If you want to start intestinal activity immediately, please try "intestinal twist"!
The last exercise to introduce is " Setsubandasana (bridge pose) ".
This is one of the poses used in yoga.
By doing this exercise, you can train the part called " pelvic floor muscle group ".
This is the muscle that is mainly used when pushing out stool, and in order to strengthen it, it is important to be aware of the muscles around the anus and slowly repeat "tighten → loosen".
As a guideline for the number of times, aim for 20 times per set and 3 sets per day.
If you are suffering from constipation, please try "Sets Bandersana"!
Next, I will introduce the recommended intestinal activity exercises for intermediate and advanced intestinal activities!
The first thing I would like to introduce is "thigh raising".
If the intestinal activity continues to some extent, try incorporating this exercise.
The point is that the height and pace of the legs should be a little tight.
In addition to strengthening the iliopsoas muscle, the stimulation is transmitted to the intestine, which promotes intestinal peristalsis (intestinal movement to expel poop out of the body).
Be aware of the iliopsoas muscle and do not break the form.
As a guideline for the number of times, aim for 100 to 200 times a day .
If you want to introduce a new intestinal activity exercise, please try it!
Next, I would like to introduce "One-legged plank".
This is an application of "plank" and is a type of plank that raises one leg.
It's not a strenuous exercise because there isn't much movement, but you can stimulate the inner muscle by doing it firmly while being aware of the form.
Because form is important for this exercise, be careful not to raise or lower your hips too much when doing it.
As a guideline for the number of times, aim for 5 sets once, twice a day.
This is a recommended exercise for those who are intermediate or advanced intestinal activity, as it can be done quietly!
The last one I would like to introduce is " Mountain Climber "
Because it is a little intense exercise, it is for those who are advanced intestinal activity.
When doing this, put some effort into the inner muscle to keep the foam in place.
As with raising your thighs, keep your pace a little tight.
As a guideline for the number of times, it is ideal to aim for 8 sets of 20 times, and 10 to 20 seconds between sets.
It is forbidden to do intestinal activity, so do not do it if you feel any pain or feel unwell.
(* Because it is a strenuous exercise, please do some preparatory exercises before exercising.)
It can stimulate the intestines while exerting a load on the iliopsoas muscles, so if you are an advanced intestinal activity who wants to push yourself a little, please try it!
How was it?
This time, I introduced a simple intestinal activity exercise that you can do right now.
Finally, I would like to summarize the intestinal activity exercises introduced this time.
First of all, here is the exercise for beginners of intestinal activity!
Next, here is an exercise for intermediate and advanced intestinal activities!
or more.
Please refer to the exercises introduced and try to incorporate the one that suits you, from beginners to advanced intestinal activities.
Start with an easy exercise and get clean and healthy from the inside of your body! .
Front lunge
Intestinal twist
Setsubanda Sana (bridge pose)
3 recommended intestinal activity exercises for intermediate / advanced intestinal activity!
Thigh lift
One-legged plank
Mountain climber
Conclusion
