Tai Ji Chuan: Tai Ji Chuan is a slow exercise centered on the waist, which is very suitable for middle-aged and elderly people with weak constitution.
Self-massage waist: rub palms together, put them on the waist after heating, and massage them up and down until the waist feels hot.
Stimulate the heart: wipe the heart of your right foot with your left hand and your left foot with your right hand. Every day 1 time, each time 10 minute.
Strong kidney exercise: 1. Feet are parallel and shoulder-width apart. When you look at your nose, your arms naturally droop, your palms stick to the seams of your pants, and your fingers naturally open. Heel up and breathe for 9 times without landing. 2. Inhale again, slowly bend your knees, the back of your hand is gradually moving forward, and your jaw is facing your ankle. When the hand is close to the ground, make a fist with a little force (meaning to grab something) and suck enough air. 3. Hold your breath, your body will gradually stand up, your hands will droop, and you will gradually make a fist. 4. Exhale, stand at attention, twist your arms outward, fist forward, elbow squeeze soft rib from both sides, and lift your body and heel hard. The above procedures can be done many times in succession.
Kidney-strengthening aerobics
1. Sit up straight, legs are naturally separated, shoulder width apart, hands are bent, elbows are raised sideways, fingers are extended upward, and they are flush with ears. Then, raise your hands to feel the two ribs affected, and then recover. You can do it three to five times in a row or three to five times a day as appropriate. Relax your whole body before you do the action. Inhale when raising your hand, and exhale when withdrawing it. The strength should not be too great or too strong. This action can activate muscles and bones, unblock meridians, and return qi to Tian Dan, which can relieve the elderly, the weak and the short of breath.
2. Sit up straight, bend your left arm on your leg, bend your right arm with your palm up, and do parabolic movements for 3 to 5 times. When doing parabolic action, throw your hand into the air, the action can be a little faster, inhale when throwing your hand, and exhale when recovering. This operation has the same effect as the first operation.
3. Sit up and let your legs droop naturally. First, slowly turn your body left and right for 3 to 5 times. Then swing your feet forward for more than 10 times, which can be increased or decreased according to your physical strength. When doing movements, the whole body should be relaxed, and the movements should be natural and gentle. When you turn your body, your torso should be upright and you can't pitch. This action can move the waist and knees, benefit the kidney and strengthen the waist. Practice this action often, and your waist and knees can be exercised, which is good for your kidneys.
4. Sit up, loosen your belt, take off your coat, put your hands on your waist and rub them up and down until your waist feels hot. This method can warm the kidney and strengthen the waist. There are Mingmen points of Du meridian at the waist, Shenshu, Qihai Shu, Dachang Shu, and the bladder meridian of the foot sun. After rubbing, the whole body feels fever, which has the functions of warming kidney, strengthening waist, relaxing muscles and activating blood.
5. Put your feet together, raise your head with your hands crossed, then bend down, touch the ground with your hands, then squat down, tuck your knees with your hands, and say "Blow" silently without making a sound. This can be done for more than 10 times.