每天抬腿 20 分钟的好处
Just by elevating our legs, we can improve our posture, help loosen trapped fluids and stimulate vein drainage, which is often hindered by gravity during the day.
仅仅通过抬高我们的腿，我们就可以改善我们的姿势，帮助放松被困的液体并刺激静脉引流，而这在白天通常会受到重力的阻碍。
Why do we need to elevate our legs?
Elevating your legs is an exercise which can have many benefits for your health. It’s really simple to do, and will only take up 20 minutes of your day.
为什么我们需要抬高我们的腿？
抬高你的腿是一项对你的健康有很多好处的运动。 做起来真的很简单，只占用你一天的 20 分钟。
Our hearts have to work hard to make sure the blood flow reaches all our extremities.
If you suffer from chronic vein insufficiency (IVC), you’ll know that some of the symptoms include varicose veins, cramps, or a feeling of tiredness in the legs. One piece of advice commonly given to those who suffer from IVC is to elevate the legs above heart level for a few minutes each day.
我们的心脏必须努力工作以确保血液流到我们所有的四肢。
如果您患有慢性静脉功能不全 (IVC)，您就会知道其中一些症状包括静脉曲张、痉挛或腿部疲倦感。 通常给患有 IVC 的人的一条建议是每天将腿抬高到心脏水平以上几分钟。
If your job or lifestyle requires you to spend long hours on your feet or sitting in the same position, there’s no harm in trying out these simple exercises to give your legs a rest and improve your circulation.
如果您的工作或生活方式需要您长时间站立或保持相同姿势，那么尝试这些简单的运动来让您的双腿得到休息并改善血液循环并没有什么坏处。
So, what does this exercise consist of?
那么，这个练习包括什么？
As it doesn’t involve any physical exertion or muscle tension, this isn’t exactly an exercise.
由于它不涉及任何体力消耗或肌肉紧张，因此这不完全是一种锻炼。
However, if you are suffering from any kind of back injury, we would not recommend using this technique.
First, place a small cushion under your lower back to help you achieve a more balanced posture. The idea is to have your legs flat against the wall in a fully vertical position, with your arms extended and relaxed.
但是，如果您患有任何类型的背部损伤，我们不建议您使用此技术。
首先，在您的下背部下方放一个小垫子，以帮助您获得更平衡的姿势。 这个想法是让你的腿以完全垂直的姿势平靠在墙上，你的手臂伸展和放松。
Now, all you need to do is maintain this position for at least 15 – 20 minutes. You don’t need to do anything else. Simply try to feel the balance of your body, and enjoy the sensation of improved blood flow to your head and chest.
现在，您需要做的就是保持这个姿势至少 15 到 20 分钟。 你不需要做任何其他事情。 只需尝试感受身体的平衡，并享受改善流向头部和胸部的血液的感觉。
When doing this pose, it’s important to wear loose, comfortable clothes that aren’t tight around the waist or ankles. Any clothes that are excessively tight can end up getting in the way of the whole purpose of this exercise: improving blood circulation.
做这个姿势时，重要的是要穿宽松、舒适、腰部或脚踝不紧的衣服。 任何过紧的衣服最终都会妨碍这项运动的整个目的：改善血液循环。
Amazing benefits of elevating your legs:-
抬高双腿的惊人好处：-
1. Reduce edema in the legs and feet
Poor circulation is one of the main causes of edema in the legs and feet.
Problems with circulation can have a number of underlying causes, including renal and cardiac issues, and obesity (whether the result of a poor diet, or medication).
1.减少腿脚水肿
血液循环不良是腿脚水肿的主要原因之一。
循环问题可能有许多潜在原因，包括肾脏和心脏问题，以及肥胖（无论是不良饮食还是药物治疗的结果）。
The first and most important step is to find out the cause and treat it. Later, you can try out these home remedies, which may offer you some relief.
Holding your legs above your heart promotes the movement of fluids that sometimes hinder proper blood circulation.
第一步也是最重要的一步是找出原因并进行治疗。 稍后，您可以尝试这些家庭疗法，这可能会让您有所缓解。
将双腿放在心脏上方会促进体液的流动，有时会阻碍正常的血液循环。
Spending all day on your feet can sometimes cause them to swell. As a result, something as simple as kicking off your shoes and elevating your legs against the wall can allow the forces of gravity to help reduce inflammation in these problematic areas.
整天呆在脚上有时会导致它们肿胀。 因此，像踢掉鞋子并将双腿抬到墙上这样简单的事情可以让重力帮助减少这些有问题的区域的炎症。
2. Relieve tired legs
Elevating your legs is one of the simplest and best ways to help relieve tension in the legs, feet, and even the hips.
2.缓解腿部疲劳
抬高双腿是帮助缓解腿部、足部甚至臀部紧张的最简单和最好的方法之一。
These three areas are the ones that tend to suffer most at the end of a long day. By doing this exercise for 20 minute, you change your posture, helping to release tension in these areas. This is said to provide remarkable relief.
3. Improve digestion
Putting your legs in the air is also an exercise commonly used in something known as “active investment”.
在漫长的一天结束时，这三个区域往往是最容易受到影响的区域。 通过做这个练习 20 分钟，你可以改变你的姿势，帮助释放这些区域的紧张。 据说这提供了显着的缓解。
3. 改善消化
把你的腿放在空中也是一种常用于“主动投资”的练习。
Several studies claim that this pose can help to release any trapped fluids that have built up and, in turn, could improve digestion.
几项研究声称，这种姿势可以帮助释放任何积聚的液体，进而可以改善消化。
4. Relax the nervous system
4.放松神经系统
Adopting this position can also help you to improve your breathing. While in this position, you retain more air. Little by little, your body tends to take on a slower and more measured rhythm of in-breaths and out-breaths.
采用这个姿势还可以帮助您改善呼吸。 处于这个位置时，您可以保留更多空气。 渐渐地，您的身体倾向于采用更慢、更有节制的吸气和呼气节奏。
This can have a positive impact on your nervous system, helping to relieve muscle tension, strain, and stress tension that often builds up around the stomach, neck and temples.
这会对您的神经系统产生积极影响，有助于缓解肌肉紧张、紧张和压力紧张，这些紧张通常在胃部、颈部和太阳穴周围积聚。
5. Achieve calmness
This exercise only takes 20 minutes, and can provide both physical relief, and help relax the mind after a stressful day.
It is also thought to improve brain and nervous system health.
5. 达到冷静
这项练习只需要 20 分钟，既可以缓解身体压力，又可以帮助在紧张的一天后放松身心。
它还被认为可以改善大脑和神经系统的健康。
This exercise encourages you to meditate. Our brains start to relax, and we begin to feel more present. Greater awareness of our bodies helps to envelop us in a sense of stillness, calm and perfect harmony.
这个练习鼓励你冥想。 我们的大脑开始放松，我们开始感到更加临在。 更好地了解我们的身体有助于让我们沉浸在一种静止、平静和完美的和谐之中。
As you continue to practice this simple exercise, you’ll notice more and more benefits of elevating your legs.
随着你继续练习这个简单的练习，你会发现抬高双腿的好处越来越多。
你还在等什么？
So, what are you waiting for?
Let's do it together, 20 minutes raising our legs, today, and everyday for better body health.
让我们一起做，20 分钟抬腿，今天，每天，为了更好的身体健康。
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