The above are several kidney-tonifying exercises carefully designed by health care 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's body is strong 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, introduce several easy-to-learn exercise methods to readers.
Waist massage exercise
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 massage
Traditional Chinese medicine believes that Yongquan point leads directly to the kidney meridian, and the method of Zuquan point in the center of the foot is the place where turbidity drops. 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.
Kidney-strengthening aerobics
1. Sit up straight, legs are naturally separated, shoulder width apart, hands are bent, elbows are raised sideways, fingers are extended upward, and they are flush with 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 you raise your hands, and exhale when you recover, not too hard 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.
Sit up straight and relax.