From people to middle-aged and elderly people, they often suffer from various diseases or sexual dysfunction. Although they can be prevented by drugs or diet therapy, some of them are difficult to do because of economic or environmental restrictions.

In Neijing, an ancient medical book of traditional Chinese medicine, it has long been clearly pointed out that "magic number" (medical skills and measures for health preservation and treatment) is an important measure and way for human health to prevent and treat diseases. If you can achieve the "safe magic number" (that is, use all kinds of fitness spells to prolong life appropriately), you can often "do your best" (that is, live to a natural life of 100 years old or older).

Shu Shu refers to various ways to prolong life and keep healthy. These methods include qigong, guidance, bridge pressing, moderate labor, walking, running, Wuqinxi, Baduanjin, Tai Ji Chuan, Taijijian and other effective physical exercise measures. "Pressing the bridge" refers to modern massage and massage.

According to the common ailments of middle-aged and elderly people, this paper introduces several simple methods of longevity fitness.

Horizontal internal culture

Efficacy: prevention and treatment of dizziness, soreness of waist and knees, diarrhea and nocturnal emission, and regular exercise can tonify kidney and strengthen yang.

Time: practice every morning or morning for half an hour to an hour at a time. Don't feel tired. Practice 2 ~ 3 times a day, depending on the condition and physique.

Exercise: First lie on your back, the pillow is slightly higher, your legs are straight, your heels are about 30 cm apart, and your hands are close to your hips. The posture should be natural and comfortable, with eyes looking inward (it is required to turn a blind eye to the outside world), mouth closed, tongue touching the upper jaw, and the tip of the tongue at the root of the front teeth.

At the beginning of practice, lie still in bed, eliminate distractions, exhale, contract and relax the anus, and at the same time, close your abdomen and stick it. When inhaling, use your mind to lift the gas from the tail ring to the spine and directly to the occipital bone. At this time, I glance up with my eyes, so that the qi can be placed between the eyebrows through the top of my head without stopping. With the intention of breathing, air is inhaled through your mouth, and together with the body fluids in your mouth, it is sent directly from your throat to your abdomen (the center of your lower abdomen under your navel). This is a week. It needs to be practiced over and over again. In addition, when lifting gas from the anus along the spine, fingers and toes should be slightly hooked inward, that is, toes are bent in the direction of calves, and fingers are half clenched, commonly known as "foot pickpocket hooks". After the gas is transported to Dantian, the hands and feet can be restored to the original straight state.

Collection of works: After practicing martial arts, sit up slowly and rub your palms together. When the palm is hot, touch your face with your palm several times. Then, rub your feet with your hands crossed until your feet get hot.

Precautions; It is necessary to keep quiet on the training ground. Do not eat irritating or irritating foods and drugs (such as tea, wine, coffee, etc.). ) during practice, and should suspend sexual life.

This method pays attention to purposeful air introduction, but at the beginning of the exercise, you don't have to pursue the feeling of air running, just think that air is running in the designated part. Some people can't feel the flow of qi when they first start practicing. After a long time, when they practice some kung fu, they can really feel the operation of "Qi".

It is a phenomenon that the number of nocturnal emission can increase after individual practice, which has not yet reached a certain level. Never mind. After general practice 10 ~ 15 days, more can be corrected.

Treatment of renal vomiting

Efficacy: It can be used to treat kidney cold (including cold sensation of external genitalia), skin pain, heavy legs and knees, inability to stand for a long time, sexual weakness, cicadas in ears and oral sores.

Achievement method: inhale slightly for a long time through the nose, and exhale by blowing through the mouth. Patients with kidney deficiency can use 30 large blows (that is, large expiratory volume with sound) and 10 fine blows (that is, small expiratory volume without sound).

Clearing kidney-qi resistance method

Efficacy: Treating kidney qi obstruction, frigidity and sexual hypofunction.

Exercise: Sit with your feet crossed, hold your toes with both hands, and bend Xiexi point (equivalent to the place where shoelaces are tied on the instep, with pulse) to the instep with proper force. Head pitch at the same time. Seven times in all.

Low libido, self-massage

Efficacy: it is effective for middle-aged and elderly people who are weak, listless, insomnia and dreaminess due to the decline of yang. For male and female climacteric syndrome, it is also effective as long as there are no other mixed diseases.

Exercise: Massage Zusanli point by yourself (put your hands on your knees and straighten them, and open shallow pits with two fingers on the left and right sides of the middle fingertip, that is, the left and right Zusanli points) and Shenmen point (on the horizontal stripes of the left and right wrists, at the depression near the ulnar process). The left and right hands alternately press the upper acupoints on both sides, and massage each acupoint for 5 minutes, once a day, 1 month.

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