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.
Specific practices:
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. Gently press about 10 cm below the umbilicus, 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. Relax your whole body, breathe naturally, your arms droop, your armpits are empty, and you can make a fist. Then your legs bend slightly, your body slowly turns to the left, and your center of gravity moves slightly to your right leg. Then you slowly turn to the right, and then your center of gravity moves slightly to your left leg. Do it alternately 15 times.
4. shake it. 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 then from right to front, from left to back and then to right counterclockwise, each time 15 times.
5. Sit-ups. Legs together straight, supine bed (wooden bed is appropriate). Without hand support, only rely on waist strength to make the upper body sit up, with hands akimbo, thumb in front and four fingers behind, and lie up and down continuously 15 times.
Precautions:
It should not be done after a full meal, and exercise should not be 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.