Fitness moves for the elderly:
1. Expansion of the chest method
Middle-aged and elderly people need to keep the body upright, hands behind the back of the interlocking grip, the shoulders are clamped down, the arm with the chest to lift up, the higher the better. Inhale as much oxygen as possible through your nose when you lift your arms up, and exhale when you lower them down. By expanding the chest method can help you say goodbye to white-collar natural enemies? Mouse hands and back strain.
Reap the benefits:
No more hunching over when you walk, and a more upright chest.
2. Waist and abdomen tightening method
Body upright, legs open, toes forward. Deep breath, slowly raise your left hand above your head, exhale, slowly tilt your body to the right, right hand crossed your waist, normal breathing, keep the action for 5?10 seconds. Take a deep breath, slowly reset your body, exhale, lower your arm and relax. Exchange the right arm to do the same action.
Harvest:
It enables you to firm up your abdominal and lumbar muscles and relax your back.
3. Home Bed Exercise
Lie on your back on the bed, raise your feet, keep your feet elevated and your body at 30 degrees, hold the position for 1 minute, then bounce back up with your feet and repeat the exercise 10 times.
Harvest:
You can exercise the muscles of the lumbar region, and improve cervical spine discomfort while slimming the abdomen.
What sports are not suitable for the elderly:
1. Squatting
In the squatting exercise, due to the lower center of gravity of the movement, it will make the knee joints overloaded, from the cause of joint pain and accelerate the wear and tear of joint cartilage. And a long time of violent squatting will also make the blood pressure of the elderly become unstable.
2. Climbing
Climbing is not good for protecting the knee joints of the elderly. Because the weight of the knee joint is mainly from their own weight; and downhill, in addition to the burden of their own body weight, there is the body of the downward force, the impact of this will increase the knee joints of the 'damage.
3. Walking after a meal
Many older people put? The first thing you need to do is to take a look at the actual color of the skin and the color of the skin, and the color of the skin. This sentence as a fitness motto. In fact, a hundred steps after the meal is not suitable for all people. From the modern medical point of view, the meal, especially when eating a full meal, the elderly heart load increases, postprandial exercise on the cardiovascular system has a significant negative effect. Therefore, the elderly should avoid exercise within 2 hours after a full meal.
Recommended fitness exercise for the elderly:
1, walk
Walking in the park or other environmentally friendly places, not only to exercise the heart and lungs, but also to enjoy the scenery, walking fast to consume more energy, and will not be too much pressure on the joints.
2, cycling
If you want to enjoy the beauty of the mountains and rivers, mountain bikes can help you realize this desire. Unlike hiking and long-distance running, this sport puts less stress on the joints, and the energy expenditure and endurance workout is nothing less than other sports.
3, playing basketball
People who like team sports certainly can not refuse the temptation of basketball. While the upper and lower limbs get exercise, hand-eye coordination will also improve.
4, jogging
5, medical health care exercise
This set of exercises is also very suitable, and is a whole body movement, can also be done in the living room, lanai, Xinhua bookstore coaching disk and performance disk sales, learning is not difficult, but the time is long, about 50, 60 Minutes, and 50, 60 actions are not easy to remember, only put up the disk open up the music to do. This set of drill is really good for the body, do more free, very casual, is too long time is not easy to adhere to.
6, Tai Chi softball
With a little like a tennis racket racket, Tai Chi ball can be done there, play before going to bed to help you sleep, sporting goods stores sell, about thirty dollars or so a payment, this movement is very convenient, the office, the home can be done. The bookstore has coaching disks for sale.
7, square dance
Square dance is suitable for physical dexterity and physical strength of the elderly. With the music, the body dance up, the whole body is moving, all the cells of the body to get movement, sweat a, is the movement after the pleasure. Square dance can also cultivate sentiment Oh, let the old people love music, re-exhibition of life enthusiasm.
8, backward walking
Do not underestimate the backward Oh, people backward body leaning back, the pressure of the waist also followed back, for the lumbar disc protrusion and other symptoms of the elderly is very good, can help reduce the lumbar vertebrae sense of pressure, backward after the completion of the exchange of a night's sleep Oh.
9, taijiquan
Taijiquan divided into many factions, but also divided into very many moves, such as simple twenty-four, which is relatively speaking the most simple and easy to learn, but each faction's method of play is different, but basically not much difference, in the Xinhua bookstore can buy a coaching disk, each time for five or six minutes, in the living room, on the lanai, you can buy a coaching disk, each time, you can buy a coaching disk. I think it is very suitable for beginners to play in the living room and on the lanai. Of course, there are forty-four styles, eighty-eight styles, and so on, learn the basics you can go deeper.