The rule of exercise is to exercise as comfortably as possible, and don't make yourself too tired anyway.
Outdoor sports, brisk walking and jogging are recommended. If it is morning exercise, it is best to start after the sun rises. Walking slowly for more than an hour, brisk walking and jogging for about an hour and a half, and other indoor sports, such as tiptoeing, hitting the back, rubbing the back, turning the back, stretching the back of your legs, leaning forward and leaning back, rocking the sea, etc.
In addition to exercise, there are some small moves, such as swallowing saliva, rubbing the abdomen, massaging the navel, Yongquan point on the sole of the foot, grinding your teeth when urinating, contracting gluteal muscles and perineum (it is not recommended to practice levator ani). People with kidney deficiency should move their waist and lower limbs more, not violently, but slowly and open their joints.
In addition, don't do strength exercise when you are still weak. Bodybuilding is not the same as keeping in good health. Exercising muscles is not good for your health. If you look at muscular people in various countries, you will know that those who enjoy life are unnatural. Look at China's kung fu masters, such as modern sages, those with images, such as Wang Xiangzhai, Wan Laisheng, Wang Ziping and gentlemen. They are weak as scholars, so they exercise.
In addition, when sitting, you must sit up straight, and your posture should not be crooked. Long-term scoliosis will cause back problems in later years. Pay attention to the correct posture when walking, and don't develop bad habits. If you have the conditions, you can practice a boxing health stake and Taijiquan's inner-family kung fu. )
Let's go jogging (we all know these two things).
Toe tip (two toes grasp the ground, the center of gravity falls on the palm of the front foot, and the heel is off the ground, so the action should be slow, and you can do it three or five hundred times a day, depending on your physical strength). When you wash your face and brush your teeth, you can also keep your heels off the ground.
If you are in good health, you can try skipping rope if you don't have sagging internal organs. At first, they will try 50 times at a time, and gradually increase the number of times, 200 to 300 times a day, up to 500 times.
Not suitable for after meals.
Fist on the back, make a fist with both hands, and alternately light the fist on the back, no matter how many times, not after meals.
Rub your lower back, make a fist with both hands, put it behind your waist, and rub your fist back up and down on your lower back. Don't push too hard, and the number of times is not limited (the same is true for rubbing your back with your palm).
Turning the waist is a twisting action in broadcast gymnastics. Everyone should know that it is not suitable after meals.
Leg extension, as it is called in yoga, is not suitable for after meals.
1. Sit with your legs straight. Inhale, raise your arms and extend your spine upward. Exhale, bend your upper body forward, grab your feet with both hands, stick your body on your legs, and touch your forehead with your knees. Keep breathing for 8 times, and exhale close to your legs each time; 2. Inhale, straighten your arms, lift your body, exhale, and put down your hands. Say it again.
Just sit on the bed or on the ground, stretch your legs forward, keep your upper body straight, raise your hands, bend forward slowly, grab your feet with your hands, and keep your chest close to your legs and knees. At first, you couldn't do it. Take your time, don't strain your muscles.
In addition, Mr. Chen Yingning of China said
Do it twice a day. One is when you sleep at night and don't lie down; One is in the morning, when I have slept enough and haven't got up; First, sit on the bed, with your legs straight forward without bending, your toes facing the sky, above your waist, your body straight, and your palms on your knees to prepare for your posture. Then you can do three actions:
(1) Make a fist with both hands, retract both fists, cling to the left and right ribs, and extend the elbow tip backwards as far as possible.
(2) Then separate the two fists, palms facing the sky, and hold them straight up from the ears, just like lifting weights. Keep your arms straight, don't bend, put your arms over your head, and look up at your arms.
(3) Bow your head and bend down again, at the same time, change the posture of arms straight up to straight down and forward, make your fingers touch your toes, and then return to the original state of sitting with your hands on your knees.
This way (yes) the first exercise is over, and the second exercise is still the original method. Do it ten times at first, and then do it 70 times a day after it is cooked. If you are weak, do it at least 30 times at a time. If you ask how fast each action is? It is better to do it slowly than quickly. You can only do it five times a minute at most and thirty times in six minutes.
One thing to pay attention to when doing this job: when touching your toes with your head down, your legs should be straight and not bent. Ordinary people who haven't practiced, if they straighten their legs at this time and suffer from the distance between their fingers and toes of several inches at a time, it is difficult to meet a place, but it is just as well. As long as you do it every day, you will meet it one day.
Just as you bend your head and climb your toes, if your legs are straight and unyielding, your lower back and legs will be sore, your kidney sac and anus will be tight, and your perineum will rub against the mattress. These are the special effects of treating nocturnal emission. Be patient, don't be afraid to stop, but move forward in turn, don't be reckless! No matter how many times you finish, you need to rest, that is, sit quietly in bed for 30 minutes, and don't get out of bed in a hurry.
This method can not only treat nocturnal emission, but also treat nocturnal emission or premature ejaculation which is more serious than nocturnal emission. If a married man is at home instead of in the hospital, he must sleep in separate beds during practicing, and sex is forbidden in March (the longer the time, the better), otherwise he will never practice well if he doesn't close the door today and open it tomorrow.
If you persist in doing it every day, after two or three months, it will have a good effect, which is enough to increase the self-confidence of practitioners.
Simplified method
1. Get up, feet forward, toes up, stand above the waist and stand up straight.
Try to stretch your hand forward to pull your thumb. Pay attention to keep your legs straight, do not bend, and keep your upper body straight.
Lean forward and lean back, that is, stand up straight, bend forward, touch your toes with your fingertips or palms, then stand up straight and lean back until you can see what is behind you, move slowly, open all joints, don't do more, just 30 or 20 times, depending on the person, not after meals. (This action has the same effect as worshipping Buddha. Buddhists, just worship Buddha more. )
Shake the sea, not after meals (this method is my favorite method, you can try it, it can reconcile the five internal organs and dredge the qi and blood, and it is an exercise suitable for all ages)
Huanghai fitness method
Rocking the sea is a kind of self-care exercise. On the basis of sitting quietly, the practitioner gently rotates and shakes the upper body, so that the internal organs and bones of the limbs can be exercised, which can promote the normal operation of the meridians as a whole, harmonize qi and blood, enhance the function of the internal organs, treat diseases and strengthen the body. The specific method is as follows:
① Sit flat or cross-legged, and put your hands above your knees for comfort and relaxation. Head straight, body straight, nose to navel, relax and sit quietly for a while. Then gently relax your body, first lean down from the right, then turn left, relax yourself, get up, turn 1 turn, and return to your original position. Then lean down to the left, rotate to the right, relax, get up, and turn 1 turn back to the original position. Turn left and right 18~36 times, and finally return to a sitting position.
(2) If you are sitting normally, you should sit on a wooden stool, but your hips should only sit at the front 1/3~2/3 of the stool surface, with your feet apart and shoulder width. When sitting on a single plate, the left foot should rotate from right to left on the table, and the right foot should rotate from left to right on the table; When rotating in the opposite direction, change the position of the foot; Bend over with the waist as the axis and rotate from nose to navel as the standard (don't look up). Turn around and bend over to the right height, dizziness, hypertension, chest tightness, etc. It can be higher, gastrointestinal diseases can be higher or lower, and backache and leg pain can be lower. Practice slowly, evenly, loosely and quietly. The artistic conception is vast, such as being in the sea of atmosphere, and the whole body is slowly shaking, which seems to be integrated with the atmosphere of the sea to symbolize the name of shaking the sea. If the purpose of acrobatics is to cure diseases, it should be practiced many times a day; Give priority to fitness, and then shake around the bed 36 times before going to bed every day, about 15 minutes.
Yin deficiency should be 36 turns, and Yang deficiency should be 49 turns.
Swallowing saliva can be done at any time, but it is best for people with kidney yin deficiency to do it between noon 1 1 and afternoon 1.
The way is to stir your tongue in your mouth, not too hard, but gently. After a while, a lot of saliva will be secreted in the mouth, divided into three mouthfuls and swallowed slowly (there is an idea to send it to the abdomen, but no idea). There is no limit to the number of times, that is, strengthening the spleen and tonifying the kidney, and it is also convenient to do. Rub your abdomen. Before going to bed at night and waking up in the morning, you can massage your abdomen and do circular motions with one hand, with two or three hundred strokes per hand. Massage Yongquan point on the soles of feet. This method can be massaged by hand or rubbed with both feet. You should do it before going to bed to help you sleep. Everyone should know to grind their teeth when urinating. You can bite lightly, not too hard. You'd better stand on tiptoe when urinating.
Contraction of gluteal muscles and perineum
These two are just a kind of self-muscle control, which can only be understood and cannot be explained in words. It is said that you don't understand, you can slowly understand. It is said that the anus lifting method has some disadvantages for a long time, so I don't advocate thinking less about nourishing the heart and kidney, exercising frequently to nourish the spine, refraining from anger and nourishing the liver, nourishing the stomach lightly, saving words and nourishing qi, reading more books and nourishing courage, and keeping up with the season to nourish vitality.