1 Sit upright, legs are naturally separated, shoulder width apart, hands are bent, elbows are lifted sideways, fingers are extended upward, and ears are horizontal. Then, raise your hand to the extent that both helpers feel affected, and then take it back. You can do it 3~5 times in a row and 3~5 times a day as appropriate. Relax your whole body before you do the action. Inhale when you raise your hand, and inhale when you withdraw it. The intensity should not be too big or too strong. This kind of action can activate bones and muscles, dredge meridians, and return qi to dantian at the same time, which can alleviate the symptoms of kidney deficiency, weakness and shortness of breath.

2 Sit up, bend your left arm on your leg, bend your right arm, palm up, and do parabolic movements for 3~5 times. When throwing an object, you can throw your hand into the air slightly faster, inhale when throwing your hand, and exhale when recycling. This operation has the same effect as the first operation.

3 Sitting upright, legs droop naturally. First slowly turn your body left and right for 3~5 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 relaxed naturally. When turning your body, keep your torso upright and don't lean. This action can move the waist and knees, benefit the kidney and strengthen the waist. If you practice this action often, your waist and knees can be exercised, which is suitable for your kidneys.

4 Sit up straight and loosen your belt. Take off your coat and rub his hands, put them on his waist and rub them up and down until his waist feels hot. The waist has Mingmen point of Du meridian, Shenshu point, Qihaishu point and Dachangshu point of Foot Taiyang Bladder Meridian, which have the functions of warming kidney, strengthening waist, relaxing muscles and promoting blood circulation. And then recover. You can do it 3~5 times in a row and 3~5 times a day as appropriate. Before doing the action, you should relax all over.

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 in your hands and meditate? Blow? But there was no sound. This can be done for more than 10 times.

Regular practice of this exercise has the functions of tonifying kidney, consolidating essence, strengthening waist and knees and relieving dysmenorrhea.

Exercise and fitness can make people release stress, and endorphins are an important factor for exercise to release stress. Research has confirmed that exercise can really lose weight? Hypothalamus-pituitary-adrenal axis? In fact, it can activate the nerve connection of the body, increase the content of cortisol in blood and increase the content of endorphins in hypothalamus and pituitary, thus affecting the nervous, endocrine, immune and cardiovascular systems of the body.

And can effectively improve the emotional state. In particular, endorphins secreted by exercise have a strong analgesic effect similar to morphine, which can make people cheer up, feel happy, produce euphoria, and reduce negative emotions such as depression and anxiety.