Strong waist and strong kidney exercise, the kidney is one of the important organs of the human body, born with it. Whether renal function is normal or not plays a decisive role in health, but people can achieve the effect of tonifying kidney and strengthening waist through exercise. Do you know any moves to strengthen the waist and kidney? Let's have a look!
Strong waist and kidney movements 1 First, bend forward and stretch backward.
Open your feet shoulder-width, put your hands on your hips, and then do a full waist flexion and extension for 5 to 10 times. Try to relax your waist muscles during exercise.
Second, twist your hips and turn around
Open your feet, slightly wider than your shoulders, put your hands on your hips and breathe evenly. With the waist as the central axis, the hips rotate horizontally clockwise first, then counterclockwise, and the speed changes from slow to fast, and the rotation range changes from small to large. Repeat this operation 20 times for 10.
Third, waist and abdomen alternate.
Feet 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 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. Do this for about 30 times.
Fourth, climb your feet with both hands.
Stand up straight and relax, legs slightly apart. First raise your arm, and then lean back as far as possible. Pause for a moment, then bend forward, move your hands down, try to touch your feet, pause again, and then return to your original position. You can do 10 to 15 times in a row.
Fifth, waist protection movement.
Long-term immobility or overwork of the waist can easily lead to lumbar diseases such as lumbar disc herniation, and regular exercise can relieve lumbar fatigue. First, lie on the mat, hold up the upper body with your arms, keep the hip joint of the lower body still, relax the waist and buttocks, then get up and kneel on the mat, with your chest down, and stretch the upper body as far as possible. Arrange exercise time according to your personal situation every day, and you can also change to other sports. Persistence can strengthen the waist tissue and relax the waist muscles.
Sixth, press the kidney point.
Regular massage can pass through the acupoints of the kidney meridian, which can stimulate the meridians, replenish kidney qi and prevent back pain. Yongquan point, located in the depression of the foot heart, has the function of strengthening the waist and tonifying the kidney by pressing it every time until the foot heart is hot. Located beside the transverse lines of the 2nd and 3rd lumbar vertebrae, there are two acupoints, namely Shenshu, at a distance of 1 inch from the lumbar vertebrae. Regular massage can prevent back pain. In the process of massage, it is necessary to control the intensity of massage to prevent the body from being damaged by overexertion. Massage twice a week is recommended.
Seven, straighten the sitting position
Correct sitting posture can promote bone growth, but if you sit still for a long time and sit incorrectly, it is likely to lead to excessive waist muscle burden and induce waist diseases such as lumbar muscle strain. Therefore, we should straighten up as early as possible from three aspects: sitting position, standing position and sleeping position. Sit with your face forward, your body straight and your knees and calves at a 90-degree angle; Try to stand with your chest up and head up, look forward, avoid lying flat when sleeping, and don't choose a mattress that is too soft or too hard.
Eight, hot compress the waist
My waist is afraid of catching cold. Hot compress on the waist every day has a good effect of promoting blood circulation and keeping warm. The method of hot compress is very simple. Put the towel in hot water, wring it out, spread it on your waist, and hot compress it for about 10 minutes. In this process, it should be noted that the water temperature should not be too high, which is easy to burn hands and waist skin. After hot compress, you can rub your hands and massage your waist muscles for 5 minutes to relieve fatigue. Usually moxibustion can also protect the waist, and pay attention to cover the quilt at night to prevent the waist from catching cold.
Strong waist and kidney function 2 strong kidney function
1, lying in bed before going to bed, doing leg and foot flexion and extension exercises.
This is an action that people who like fitness often do. Don't look at the seemingly simple action. In fact, it is very difficult, and it is important to persevere. This set of exercises is to do ten stretching exercises every day, at least four times a day for about five minutes. Doing so can enhance the peristalsis function of the stomach, better contribute to the digestion and decomposition of food, stimulate the kidney at the same time, improve the metabolic rate of the human body, and avoid the long-term load operation of the kidney. Of course, it is also conducive to the formation of abdominal muscles and shaping a perfect body shape.
2. Stand and do exercises before going to bed.
Twist your neck, twist your ass, stretch your muscles and stretch yourself before going to bed. This is a popular fitness exercise. Don't underestimate this set of aerobics, because the kidney and waist are horns. Twisting and stretching before going to bed can promote the blood circulation of the kidneys and relieve the body. It is worth noting that this set of aerobics should be practiced for five minutes before going to bed every day, which can make the waist get a good exercise, relieve the fatigue of the waist, promote the blood flow around the waist and kidneys, strengthen the detoxification and filtration functions of the kidneys, and nourish the kidneys.
3, rub your hands before going to bed, fever can warm your waist.
As we all know, the kidneys are located on both sides of the waist, and they are too lazy to do difficult kidney-tonifying actions before going to bed. You can rub your hands before going to bed and warm your waist when you have a fever. If we persist in doing this for a long time, we can also achieve the function of strong kidney protection and accelerate the discharge of waste in the body. When the waist is massaged with a hot palm, hot air can enter the body, especially for the kidneys. The hot air can gradually eliminate the wet poison of the human body and expel it from the body, thus reducing the load on the kidneys and making the body organs function normally.
Tips: If you want to nourish and strengthen your kidneys, you can't ignore the above bedtime exercises, which can not only tonify your kidneys, but also improve your sleep quality. Therefore, friends who want to raise their kidneys before going to bed may wish to practice and stick to a few actions, which will always be effective.