To treat kidney deficiency, men don’t need to take medicine or eat food supplements, just get moving!

Good living habits, proper physical exercise, and a reasonable diet are the best ways to prevent and treat kidney deficiency. So, what exercises can prevent and treat kidney deficiency in men? What should men with kidney deficiency eat?

Abdominal leg lift

Exercise method: Lie on your back on an incline board with your arms straight, hold the support behind your head with both hands, keep your upper body still, and stretch your legs upward to do abdominal contraction and leg lift exercises. Bring your legs as close to your chest as possible and then put them down, then lift them up again, and repeat this process.

Requirements: The angle at which the inclined board is fixed can be determined based on your physical condition. For example, if your waist and abdomen are strong, the slope of the inclined board can be larger; if your strength is weak, the slope can be smaller. When you tighten your abdomen and lift your legs, keep your legs straight; do not bend your knees; when lowering your legs, slow down the speed to stretch your abdominal muscles; do 10-15 times in one set, rest for 1-2 minutes after finishing, and then do the next set of exercises. You can do 2-3 sets. Do it 2-3 times a week.

Supine two-end raise

Exercise method: Lie flat on the floor or bed, with your legs together and stretched naturally, and your arms stretched naturally behind your head. When sitting up, lift both legs and arms up and press down at the same time, move them closer to the middle of the body, fold the body in half with the hips as the axis, then return to the original shape, and continue to do the exercise of raising both ends. Do it continuously for 10-15 times, 2-3 sets each time, and exercise 3-5 times a week. You can use it as an auxiliary exercise after getting up in the morning or after doing other exercises.

Requirements: When doing sit-ups, your limbs should be naturally straightened, do not bend your knees, and move at the same time, not in order; inhale when raising your legs, and exhale when lowering your legs, do not intentionally hold your breath; when you first practice, your coordination may be poor, your hands and feet cannot rise at the same time or the folding angle is small and your hands and feet cannot touch each other. That's okay, the movement will be perfected over time.

Weighted Kick

Practice method: Stand upright with one leg supporting an object that can be used by those with weaker physiques. Tie a sandbag or other heavy object to the other calf and do a forward kick. The height of the kick should form a right angle with the upper body. After kicking 5-10 times, switch to the other leg and continue.

Requirements: When doing front kick and side kick, keep your legs straight, do not bend your knees, and keep your upper body still; when doing high bench flexion and extension, keep your upper body still and use the knee joint as the axis for flexion and extension exercises.