There are many exercises that are also good for the kidneys. For example, running is an aerobic exercise. Through continuous ventilation during running, it can bring more nutrients and beneficial substances to the body. At the same time, it can also effectively purify the kidneys and bring certain benefits to our kidneys.
Maybe many friends who don't exercise regularly don't know what anal contraction is, which sounds strange. You need to tighten your muscles when inhaling and relax slowly when exhaling. It will work sooner or later.
Extended data:
1, flexion and extension: spread your legs shoulder width, put your hands on your hips, and then do full waist flexion and extension for 5 ~ 10 times. Try to relax your waist muscles during exercise.
2. Twist your hips and turn around: spread your legs slightly wider than your shoulders, put your hands on your hips and breathe evenly. With the waist as the central axis, the buttocks rotate horizontally clockwise first, and then counterclockwise in the same way, with the speed from slow to fast and the rotation range from small to large, and so on 10 ~ 20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.
3, alternating blood: legs open, shoulder width, legs slightly bent, arms naturally drooping, double into a half punch. Turn left waist first, then turn right waist. At the same time, the arms naturally swing back and forth with the left and right rotation of the waist, and with the power of the swing, the hands alternately beat the back and abdomen in tandem, and the maximum power can be determined as appropriate, and it is done for about 30 times continuously.
4, climbing with both hands: the whole body is upright and relaxed, and the legs can be slightly separated. First, raise your arms, lean back, and try to achieve the greatest degree of backward tilt. 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 ~ 15 times continuously. Be careful not to cross your legs when you bend forward, otherwise the effect will be bad. Old people or hypertensive patients should move slowly when bending over.
5, arch bridge type: supine bed, legs flexion, feet, elbows, back of the head as the fulcrum (5 points support), hips forcibly raised, such as arch bridge type. With the progress of exercise, you can put your arms on your chest and exercise only with your feet and the back of your head as fulcrums (3-point support), and you can exercise 10 ~ 20 times each time.
6. Swallow style: On the prone bed, put your arms on your sides, straighten your legs, and then lift your head, upper limbs and lower limbs. Don't bend your elbows and knees, but keep them straight all the time, like a swallow. You can drill 10 ~ 20 times repeatedly each time.
References:
Baidu encyclopedia-waist fitness