1, flexion and extension: spread your legs shoulder width, put your hands on your hips, and then do full waist flexion and extension for 5 ~ 10 times. Try to relax your waist muscles during exercise.

2. Twist your hips and turn around: spread your legs slightly wider than your shoulders, put your hands on your hips and breathe evenly. With the waist as the central axis, the buttocks rotate horizontally clockwise first, and then counterclockwise in the same way, with the speed from slow to fast and the rotation range from small to large, and so on 10 ~ 20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.

3, waist and abdomen alternate: legs open, shoulder width, legs slightly bent, arms naturally drooping, hands half clenched. Turn left waist first, then turn right waist. At the same time, the two arms naturally swing back and forth with the left and right rotation of the waist, and with the power of the swing, the hands alternately beat the back and abdomen in tandem, and the strength can be determined as appropriate, for about 30 times in a row.

Specific methods of massaging ears and strengthening kidneys:

1, pull the ear screen:

After the forefinger of both hands is placed on the inside of the tragus, pull the tragus with the forefinger and thumb, from inside to outside, from light to heavy, and the pulling force is limited to painless, for 3 ~ 5 minutes each time. This method can also treat headache, dizziness, neurasthenia, tinnitus and other diseases.

2. Sweep the external ear:

Sweep your ears from back to front with both hands, and then you will hear a "click". 20 times each time, several times a day, as long as you persist for a long time, you will certainly be able to tonify the kidney and strengthen the body.

3. Pull out two ears:

Straighten two index fingers and insert them into two ear holes respectively, and rotate 180. After reciprocating for 3 times, pull it out immediately, and the ear rings "beep". Usually pull it 3 ~ 6 times. This method can promote the sensitivity of hearing and strengthen the brain.

In addition, the root of tonifying kidney is to supplement kidney nutrition. You can take Boqijian, which can really supplement the kidney from the inside out, adjust the adrenal balance, enhance the renal function and consolidate the kidney qi, thus playing a role in tonifying the kidney, which is of great help to tonifying the kidney. Men with kidney deficiency should also be supplemented appropriately, which is also good for the body.

After knowing which exercises to tonify the kidney, we need to master a method to tonify the kidney. Massage the ear can also achieve the function of tonifying the kidney, such as pulling the tragus or sweeping the external ear. These methods can achieve the effect of tonifying kidney and fixing essence, so that the health of men can be guaranteed to a certain extent, so we must do more.