A book that solves all men's health problems

Chapter 16 Every man can have a good figure (2)
In addition, when playing chess, playing cards, playing computer or standing still for a long time, it is best to do a tiptoe exercise about 1 hour, which can make the blood return of the lower limbs smooth, and will not cause numbness of the lower limbs due to sitting for a long time. 5.30-year-old men should learn the levator ani tonifying kidney exercise. The levator ani exercise is simple and easy to do. It completes the improvement of Yang Qi in just one lift, one loosen, one exhale and one inhale.A married woman complained about her husband like this: "My husband just turned 30 years old. When we first got married, he could climax almost every time three or four times a week. But now he feels very tired every day. Even if he rests at home I don’t want to do it and I’m not interested. We’ve only done it once or twice a month, and every time he’s weak. I’m afraid to put too much psychological pressure on him, so I just tentatively mentioned it to him a few times, but what did he say? I don’t even talk about it, and it doesn’t look like I’m having an affair...” In fact, many 30-year-old women around me have had this kind of “treatment”. , It's hard to mention the "sexual interest" of the past.Regardless of whether you were such a man before or now, if you want to be a "tough guy", then please practice the levator ani exercise immediately!What is levator ani exercise?In fact, it is a kind of exercise method that cooperates with breathing to tighten the muscles in the anus.It can activate the pelvic floor muscles and ligament strength that cooperate with penile erection, improve the blood circulation of the perineum, and exercise the male penis from the perspective of erection.It is not limited by time and space and can be done at any time.

The anus is called the soul gate in ancient times, and it is the portal of the intestinal tract. Regular exercise here has the power of consolidating qi and raising yang, and recovering subtleties.As people get older, they tend to have weak anal muscles, wrinkled skin, and loose anus. Frequent levator ani exercises can also improve anal function, strengthen local blood circulation, and prevent constipation and prolapse of the anus.How to do levator ani exercise?Very convenient, any posture can be.At the beginning, keep the whole body relaxed, focus on the perineum and anus, then contract the muscles of the abdomen, buttocks and pelvic floor, tighten and loosen the anus with breathing, lift and release; when inhaling, the anus is contracted and lifted, exhaling Relax from time to time, just like we usually hold back our bowel movements.When you want to defecate but can't find a toilet, should you tighten your anus? This is the way.At the beginning, do two groups of 20 times a day, and then gradually increase to two groups of 75 times a day.When relaxing, the body remains in a natural state without imposing any external force.If we want to increase the effect, when we do this exercise, we should first rub our hands together to warm them up, then wrap our hands around the testicles, and wipe the lower abdomen with the other hand (near the hairline).At this time, the mind is concentrated on the perineum, and at the same time, forcefully lift up the anus, that is, the levator testis and the levator ani are synchronized. Do 81 times in a row, take a short rest, and then change hands to wipe the pocket 81 times.This method has a very good effect of strengthening the spleen and kidney, promoting yang and strengthening essence.If a male friend insists on levator ani exercise from the age of 30, it will not only help improve sexual performance in the short term, prevent impotence and premature ejaculation, but also delay male sexual dysfunction caused by aging, and help prevent urinary incontinence, hemorrhoids, etc. disease.

When doing the levator ani, you can also lift the muscles that manage urination, which is the feeling of tightening when urinating.This can strengthen the effect of lifting the middle Qi, regulate the five internal organs, and is of great benefit to various visceral drooping diseases.Such as gastroptosis, renal ptosis, etc., can achieve good results.Moreover, this action can massage the prostate, promote the return of venous blood in the perineum, reduce the congestion of the prostate, and subside the inflammation. It is very helpful for the prevention and treatment of prostate diseases, including prostatitis, prostatic hypertrophy, urinary incontinence, poor urination, nocturnal emission, etc. Wait.The levator ani exercise does not distinguish between time and place, as long as you want to do it, you can do it consciously.For convenience, you can do dozens of levator ani exercises in bed before getting up in the morning and before going to bed at night, which will have a very good effect on improving Yang Qi.In addition, after urinating and defecating and sexual life, the anus should be lifted dozens of times immediately to prevent the vitality from leaking out during urinating and purging, which can be lifted and solidified.Male friends who often do heavy physical work should also do levator ani exercises when they have the opportunity, so as to prevent the leakage of vitality.The levator ani exercise is simple and easy to do. It completes the improvement of Yang Qi between lifting and loosening, and exhaling and inhaling.Wang Ang, a physician in the Qing Dynasty, put forward sixteen advisables for health preservation in "Wu Yao Yuan Quan", especially emphasizing "Gu Dao Yi Chang Chuo", referring to this levator ani movement.Emperor Qianlong's ability to enjoy the age of 89 has a lot to do with his insistence on "knocking teeth, rubbing feet, rotating abdomen, moving limbs, stretching waist, and lifting anus" for several years.

6. Waist rubbing skill - small method, great effect For those who are really busy with daily affairs, just take a little time to rub the waist up and down with the palm of your hand 100-200 times, such small movements can also help your body. Health brings some good luck!The kidney is the foundation of innateness. Only when the kidney qi is sufficient can our body be strong.And "the waist is the house of the kidneys", the two kidneys of a person are inside the waist, so regular waist rubbing can strengthen the kidneys.There is also a waist eye point on the waist, which is located in the depression 3 to 4 inches to the left and right of the spinous process of the third vertebra of the waist.According to traditional Chinese medicine, the waist eye point is an extra-meridian point, located in the meridian (the meridian surrounding the waist), where the kidney is located.Rubbing here often can warm the kidney yang and unblock qi and blood.In the past, the waist rubbing exercises introduced on the Internet were relatively simple. Now I recommend a whole set of waist rubbing exercises for you to enrich your waist in your spare time.This set of waist rubbing exercises includes 6 movements of rubbing, pinching, rubbing, buckling, grasping, and spinning. The specific method is: when rubbing your waist at night when you are free, you can sit on a stool with your feet apart, about shoulder width apart. up.Rub your palms together dozens of times, and when you get hot, press tightly on the waist and eyes on both sides.Pause for a few seconds, then rub your palms up and down vigorously along the sides of the lumbar spine - rub down to the Changqiang point under the tailbone (between the tip of the tailbone and the anus), and rub up to the point where the arms are bent back.36 times in a row.

Pinch the waist and pinch the skin in the middle of the spine with the thumbs and index fingers of both hands at the same time to perform chiropractic pinching, starting from the Mingmen point parallel to the navel, pinching down, pinching it, and loosening it until it reaches the tailbone.Repeat pinching 4 times.Rub the waist and lightly make fists with both hands, with the eyes of the fists facing upwards, use the protruding parts of the metacarpophalangeal joints to rotate and rub the waist and eyes on both sides.Rotate 18 times in a clockwise direction first, then 18 times in a counterclockwise direction.Both sides can be done at the same time, or first left and then right.Buckle your waist and lightly clenched your fists with your fists facing down.At the same time, lightly buckle the sacrum with the palms of the two fists (it is suitable for painlessness), and buckle the left and right fists 36 times each.Grab the waist with hands akimbo, thumb in front, press on the side of the waist without moving, and the remaining four fingers are on both sides of the lumbar spine, use the pulp of the fingers to scratch the skin outward, and be careful not to be injured by the nails.Carry out both hands at the same time, each scratching 36 times.Rotate your waist to keep your body upright, stand with your feet shoulder-width apart, put your hands on your hips, with your fingers in front and your thumbs behind; Push to the right, and bend the upper body to the left as much as possible. At this time, push back with both hands, sit back as hard as possible, and bend the upper body forward as much as possible; finally push the right hand to the left, and bend the upper body to the right as much as possible.This movement is connected to form a circle.Rotate the waist 9 times clockwise, then 9 times counterclockwise.When performing waist rotation, be slow, not too fast or too hard, so as not to sprain the waist.

Regardless of this little waist rubbing exercise, it can not only warm the waist and kidneys, enhance the function of the kidneys, strengthen the vitality in the body, but also dredge the veins and strengthen the waist and spine.Regular adherence to such actions can prevent symptoms of kidney deficiency such as low back pain, frequent urination, nocturia, nocturnal emission, and impotence.Some people say that you are usually too busy to do sports. In fact, the busier you are, the more you should take care of yourself. Otherwise, one day you will regret being busy.For those who are really busy with daily affairs, just take a little time to rub your palms up and down your waist 100-200 times. Such small movements can also bring some good luck to your health!When rubbing the waist, if we stroke the ribs on both sides at the same time, this is called the "sports water and soil" method in Chinese medicine. "Water" refers to the kidney, and "soil" refers to the spleen, which can strengthen the functions of the spleen and kidney, and is used to prevent and treat diseases of the urinary and reproductive systems.It should be noted that for organic low back pain caused by tuberculosis (spine density), tumor, fracture and bacterial infectious inflammation, do not do waist rubbing exercises, otherwise it will make the condition worse, remember, remember! ?Warm reminder for a lifetime: How to judge waist problems The importance of the waist is self-evident, but men are usually busy with work and don’t have time to go to the hospital for regular physical examinations. Is there an easy way to judge whether there is a waist problem? (1) The back pain is very serious, and sometimes the pain will aggravate even with a light cough.

(2) After a night's rest, I feel that the low back pain is still continuing, and the pain still cannot be relieved when I lie on the left side like a fetus. (3) Lying down and sitting up, the legs cannot be straightened due to pain. (4) Lie down, straighten the knee joints of both legs, and raise them up, and the pain will be unbearable when halfway up.If one of the above problems occurs frequently, it means that your waist has started to have problems, and you should seek medical attention in time! 7. Hitting the back against the wall - the practice of holding up the "little sun" in the man's body and hitting the back against the wall is very simple. It is more suitable for those who are in good physical condition, but suddenly feel weak, cold in the body or back, and have mild cervical spondylosis. It is used by young people with physical fatigue and other conditions.Every day after get off work, sitting on the sofa, your wife comes over to thump your back and massage your shoulders. Is it very comfortable? What does it feel like?Some men say it is a happy feeling!Yes, this is what happiness feels like!In fact, we can create this kind of feeling by ourselves-that is, the back hitting the wall method, which allows you to receive the dual effects of happiness and health.Our back is the place to absorb Yang Qi, because there is a very, very important meridian here, which is the Du Vessel.Governor Vessel governs the yang meridian of the whole body. It is the general reservoir of human yang energy and the general source to ensure the vitality of the human body.

If we stimulate the Du Channel on the back by hitting the wall with our back every day, we can quickly mobilize the Yang Qi in the body. On the one hand, it can warm the body and replenish Yang Qi, and on the other hand, it can regulate the spleen and stomach, and promote digestion and absorption.I recommend this method to many friends around me to keep healthy.Some of them often suffer from cervical spine discomfort, and some have low back pain. After hitting the wall with their back for a period of time, the symptoms are obviously relieved; and my smoker friends, they feel that they can breathe freely through the impact on their back; some hypertensive patients persist After a period of time, the problem of high blood pressure has also improved significantly; some 30-year-old "little old men" not only feel relaxed but also straighten their waists by hitting their backs against the wall.The method of back hitting the wall is very simple, and it is more suitable for young people who are in good physical condition, but suddenly feel weak, have cold body or back, have mild cervical spondylosis, and are tired after work.When practicing, you can realize your health dreams by using only one wall in your home or office. When "colliding", keep the body and the wall at about 20 cm, and some people suggest that it is 10-15 cm. In fact, if you try it yourself, you will find that a slightly longer distance is better.Because it is too close and not strong enough, naturally it cannot achieve the function of "hitting". When "hitting", keep your whole body relaxed naturally, stretch out your hands, hit the wall backwards with your back, and hit the wall after the body hits and bounces back, so that the cycle continues.

Each impact on the back starts from the shoulder blade, then to the back and waist, and finally to the lower waist.When hitting, the action should be strong but not too violent, and should be coordinated and even.At the beginning, you can hit for 10 minutes first, and gradually increase to about 30 minutes. It is enough for the back to be obviously heated after the impact.Of course, any exercise has certain taboos, especially those who are sick.Do not use this method for patients with severe heart disease, undiagnosed spinal disease, visceral sagging, high blood pressure, and advanced tumors. 8. Walking is really good—keep your youth from the legs. The liver meridian, spleen meridian, and kidney meridian all pass through the legs and feet, so you can focus on the feet in exercise, and walking can just exercise these three. It is located in the meridian, so walking has the effect of protecting the liver, strengthening the spleen and nourishing the kidney.Men who often drink alcohol, have poor digestion, and have weak kidney qi can regain their "youth-related days" through walking! At the age of 30, I went shopping with my wife to carry some things, started complaining non-stop, and walked procrastinatingly, completely lacking the vitality of being in a relationship when I was 20 years old; at the age of 30, I obviously felt like going upstairs It's not as good as before, and I'm out of breath even after two steps... This is obviously because people's legs are not strong enough. "Su Wen·Yangming Pulse Interpretation" said: "The limbs are the foundation of all yang, and if the yang is strong, the limbs are strong, and they can actually climb high." Can run, jump, climb heights.

After the age of 32 in many men, the yang qi is getting weaker and weaker. At this time, it first manifests in the limbs. Once the yang qi is weak, the limbs will become weak. This is the truth that "a person's legs get old first". An effective way for 30-year-old men to prevent old legs is to exercise more.Perhaps for 30-year-old men, unless it is a sport they are interested in, it is difficult to get them to exercise steadily.Walking is a more suitable project for male friends. It not only has a good fitness effect, but also is relatively simple to do. This is the most direct concern for those lazy men!White, the father of American cardiology, was the first to propose that walking has special benefits to health. He advocated that daily walking exercise should be regarded as a regular lifelong exercise method.He is also physically active, walking and exercising every day.When he visited China, White was already an octogenarian. He lived on the 12th floor and walked up and down the stairs by himself instead of taking the elevator.Dr. White also promotes his health concept in this way: "Walking is my health care doctor." In life, many people are used to "walking" after meals or "walking around" when they have nothing to do, thinking that this is equivalent to fitness.In terms of the quality and quantity of walking, this kind of walking method has a very low fitness effect.

Therefore, there are differences between brisk walking and our usual "walking": first, the intensity is different, and the heart rate of brisk walking must meet certain requirements; second, the time is different, and brisk walking must persist for more than half an hour; The posture is different from walking, requiring a large range of arm swing and striding, and at the same time, rhythmic deep breathing should be achieved.For a 30-year-old man, walking is more meaningful.The Liver Meridian, Spleen Meridian, and Kidney Meridian of a person all pass through the legs and feet, so exercise can focus on the feet, and walking can just exercise these three meridians, so walking can protect the liver, strengthen the spleen, and nourish the body. function of the kidneys.

Men who often drink alcohol, have poor digestion, and have weak kidney qi can regain their "youth-related days" through walking!How to walk the most effective?Walking is based on natural walking. The trunk is straightened, the abdomen is retracted, the chest is raised, and the head is raised. As the walking speed increases, the elbow joints naturally bend, and the shoulder joints are used as the axis to naturally swing the arms back and forth, while the legs move forward. Heel strikes first, transitions to forefoot, and pushes off the ground.When walking briskly, the upper and lower limbs should move in coordination, and cooperate with deep and even breathing.The speed of walking is a key factor in determining the effect of exercise. Usually, a 30-year-old man with good physique should take 120-140 steps per minute.Generally speaking, walking can be done all year round, but autumn is the best.Autumn is a good season for exercising, but according to the principle of "nourishing yang in spring and summer, and nourishing yin in autumn and winter", at this time, the human body's yin essence and yang qi are in the stage of converging and internal nourishing, so exercise should be moderate to prevent excessive sweating and yang qi wear and tear.The amount of exercise in walking is moderate, which is suitable for people to exercise in autumn!Not just walking, in fact any exercise has a good fitness effect, but there must be a process of persistence.If you just fish for three days and dry the net for two days, no matter how good your exercise is, it will be futile.

(End of this chapter)