Teach you a few tricks to strengthen kidney exercises. The above are several kidney-tonifying exercises carefully designed by health experts for people with kidney deficiency (including kidney qi deficiency, kidney yin deficiency, kidney yang deficiency, etc.). It is a feasible measure to correct kidney deficiency through exercise. 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. Exercise health care: teach you a set of calisthenics that can strengthen the kidney. Whether a person is healthy or not is related to the strength of the kidney. When winter comes, the human body needs enough energy and heat to protect itself. If the renal function is weak, it will cause dizziness, palpitation, shortness of breath, weakness of waist and knees, fatigue, urinary incontinence or urinary incontinence due to "insufficient firepower", which is kidney-yang deficiency. There are also people with insufficient body fluid, and the function of moistening and nourishing is reduced. The clinical manifestations are emaciation, soreness of waist and knees, dizziness and tinnitus, dry mouth and throat, hot flashes, cheekbones, night sweats, short and yellow urine and so on. This is kidney yin deficiency. There are many ways to nourish kidney and tonify deficiency. For example, bask in the sun more, eat more foods with high calorie and warm kidney yang, take drugs for tonifying kidney and so on. However, starting from the basic theory that "life lies in exercise", it is a positive measure to tonify the kidney and strengthen the body through exercise. Here are several simple and easy-to-learn exercise methods that are helpful for tonifying kidney and strengthening body resistance. There are two ways to practice waist massage. First rub the palm of your hand until it is hot, put it on your waist, put your palm against your skin, and massage your waist up and down until you feel hot. You can do it again sooner or later, about 200 times each time. This exercise can tonify the kidney and absorb qi. Second, make a fist with both hands, use your arms to extend from the joints of the two thumbs, naturally massage the waist and eyes, do a circular massage inward, and gradually exert yourself until you feel sore. Massage continuously for about 65,438+00 minutes, once in the morning and once in the evening. The waist is the house of the kidney. Regular massage of the waist and eyes can prevent and treat chronic muscle strain, backache and other symptoms caused by kidney deficiency in middle-aged and elderly people. Foot-heart massage Chinese medicine believes that Yongquan point leads directly to the kidney meridian, and the foot-heart-foot-spring point method is a place of turbidity. Regular massage of Yongquan point can benefit essence, tonify kidney, strengthen the body, prevent premature senility, soothe the liver, improve eyesight and promote sleep, and has a certain curative effect on dizziness, insomnia, tinnitus, hemoptysis, nasal congestion and headache caused by kidney deficiency. The method of foot massage is: soak your feet with warm water before going to bed every day, then rub them with your hands, then massage your right foot with your left hand, and massage your left foot with your right hand for more than 100 times each time, and it is appropriate to rub your feet. This method has the effect of tonifying kidney, nourishing yin and reducing fire, and has a good effect on the common deficiency-heat syndrome of middle-aged and elderly people. Shen Qiang aerobics 65438. Sit up, your legs are naturally separated, shoulder width apart, your hands are bent, your elbows are raised sideways, your fingers are extended upward, and you are flush with your 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. If you practice this action often, you can exercise your waist and knees, 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. Regular practice of the above techniques has the functions of tonifying kidney, consolidating essence, strengthening waist and knees and dredging meridians. Waist exercise to strengthen kidney fitness Author: Wu Yuxi spine is the axis of human movement, and the waist is the key part of this axis. Therefore, regular waist exercise can strengthen the kidneys, maintain the flexibility of the spine, promote blood circulation in the abdominal cavity and pelvic cavity, and greatly help improve gastrointestinal function. Professor Wang Lizhong, an old expert in the famous medical hall of Henan Provincial Hospital of Traditional Chinese Medicine, introduced a waist exercise method, which is especially suitable for the elderly. 1. Lateral buckling. Spread your feet shoulder-width, with your hands akimbo, your thumb in front and your four fingers together at the back. Bend the upper body to the left as far as possible until it can't bend any more, then bend the body to the right and do it alternately 15 times. 2. pitch. (Same as above) Gently press at about 10 cm below the umbilicus, and then pitch the upper body back and forth as far as possible, and do 15 times each. Be careful not to bend your knees. Step 3 twist. (Same as above) Relax all over, breathe naturally, hang down your arms and leave your armpit empty, which can accommodate one punch, then bend your legs slightly, slowly twist your body to the left, slowly shift your center of gravity to your right leg, then slowly twist it to the right, then slightly shift your center of gravity to your left leg, and do it alternately left and right 15 times. 4. shake it. (same as above) The upper body and legs remain basically motionless, and the buttocks circle clockwise from left to front, from right to back and then to left, and counterclockwise from right to front, from left to back and then to right, each time 15 times. 5. Sit-ups. Straighten your legs together, lie on your back on a wooden bed (suitable for you), and make your upper body sit up only by waist strength, with your hands akimbo, thumb in front and four fingers behind, for 15 times in a row. Old people can reduce the amount if they have difficulty in doing it. Note: Don't do it after a full meal, and don't exercise too fast. The amount of exercise can be increased or decreased according to your own situation. People with hypertension or cardiovascular and cerebrovascular diseases should be cautious and should not do sit-ups.