Simple exercise, effective and strong

　　Simple aerobics can help men become stronger

　　male Strengthening aerobics steps:

　　1. Sit upright, with your legs naturally apart and shoulder width apart, your hands bent at the elbows and raised to the sides, with your fingers stretched upward and at the same level as your ears. Then, raise your hands up until you feel some stretch on both sides of your ribs, and then recover. You can do it 3 to 5 times in a row, and you can do it 3 to 5 times every day as appropriate. Before doing any movements, the whole body should be relaxed. Inhale when raising your hands, and exhale when recovering. The force should not be too strong or too strong. This action can move the muscles and bones, smooth the meridians, and at the same time return the qi to the Dantian, which can relieve the elderly, weak, and short of breath.

　　2. Sit upright, bend your left arm at the elbow and place it on your legs, bend your right arm at the elbow, and do the parabolic movement 3 to 5 times. When doing a parabolic movement, throw your hand upwards in the air, the movement can be slightly faster, inhale when throwing with your hands, and exhale when recovering. This action has the same effect as the first action.

　　3. Sit upright with your legs hanging down naturally, and first slowly turn your body left and right 3 to 5 times. Then, swing your feet forward more than 10 times, which can be increased or decreased according to personal physical strength. Relax your whole body when doing the movements, and the movements should be natural and gentle. When turning the body, the trunk should be kept upright and should not be pitched. This action can move the waist and knees, nourish the kidneys and strengthen the waist. If you practice this action regularly, the waist and knees can be strengthened. exercise , beneficial to the kidneys.

　　4. Sit upright, loosen your belt, undress, rub your hands together to warm them, place them on your waist, and rub them up and down until your waist feels warm. This method can warm the kidneys and strengthen the waist. There are Mingmen acupoints on the Du meridian in the waist, as well as Shenshu, Qihaishu, Dachangshu and other acupoints on the bladder meridian of Foot Taiyang. After rubbing, the whole body will feel warm. It has the effects of warming the kidneys and strengthening the waist, relaxing the muscles and activating blood circulation.

　　5. Put your feet together, cross your hands and raise them above your head, then bend down and touch your hands to the ground, then squat down, hold your knees with your hands, and say "blow" silently without making a sound. In this way, you can do it more than 10 times in a row.

　　Regular practice of the above exercises can nourish the kidneys, strengthen the essence, strengthen the waist and knees, and unblock the meridians.