Secret Transmission of the 6 Strong Kidney Techniques from 500 Years Ago

First Technique: Waist and Hip Swing

Action steps:

1. Feet shoulder-width apart, arms naturally hanging down while standing.
2. Hands placed on the waist, palms inward supporting the kidney area.
3. Slightly bend the legs, hips slightly lifted backward and upward.
4. Use the waist to forcefully swing forward, performing a front-back swinging motion.
Practice requirement: Practice at least 100 times.
Second Technique: Iron Plate Lying

Action steps:

1. Prepare two benches of equal height.
2. Keep the whole body straight, suspending the body between the two benches.
3. The bench under the feet should be at knee level, and the bench under the back should be level with the chest.
Practice