Middle-aged gym
Middle-aged gym, the benefits of exercise is a lifetime of enjoyment, the process of exercise we should also pay attention to replenishment of water, adherence to the movement and may be taller, the sport of physical fitness requirements are relatively high, understand the middle-aged gym, quickly move up to it!
Aerobics Style 1: Chest Expansion
Middle-aged and elderly people need to keep the body upright, hands behind the back of the interlocking grip, shoulders clamped down, arms 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 enemy - mouse hand and back strain.
Harvest: No more hunching over when you walk, and a more upright chest.
Fitness Exercise Style 2: Waist and Abdominal Tightening
The body is upright, legs open, toes forward. Breathe y, slowly raise your left hand above your head, exhale, slowly tilt your body to the right, cross your right hand at the waist, breathe normally, and keep the movement for 5-10 seconds. Take a deep breath, slowly reset your body, exhale, lower your arm and relax. Exchange the right arm and do the same movement.
Harvest: it allows you to firm your abdominal and lumbar muscles and relax your back.
Fitness Exercise Style 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, and then bounce back up with your feet and repeat the exercise 10 times.
Harvest: You can exercise the muscles of the waist, slimming the abdomen at the same time can improve the symptoms of cervical spine discomfort.
Fitness Exercise Style 4: Upper and lower squatting jumping exercise
Erect posture, feet shoulder-width, hands raised to the back of the ear, elbows open. Bend your knees and jump upwards as high as you can. Land gently and repeat the squat jump 30 times, and you can increase the number of times as the time gets longer.
We all know that there are many kinds of aerobics, and marching aerobics is undoubtedly one of them, but there is a difference between aerobics. Marching aerobics is a blend of a variety of forms of exercise and many elements of the exercise program. So you know what is marching aerobics? Here we take a look at it.
First of all, marching aerobics, is for the gymnastics without the help of other things.
Usually with the help of radio, MP3 players and other facilities, according to the gymnastics routines of the supporting music and movement instructions for listening to do exercise, but also with the TV, outdoor display screen, etc. to do exercise. That is suitable for individual, small group practice, more suitable for the public collective in all kinds of plaza exercise, in response to the national fitness campaign advocated by the state.
Marching aerobics is a blend of sports, dance, aerobics, rhythmic gymnastics and other forms of exercise, the integration of pop songs and other modern fashion elements, the pursuit of human health and beauty of the sports program, is a fitness gymnastics. It is a kind of unarmed gymnastics, no equipment, as long as the limited space can be carried out, and is a kind of marching aerobics, especially suitable for middle-aged and elderly people to practice. Through exercise, to improve physical fitness, disease prevention, health promotion, body shape, weight control purposes.
Marching aerobics
Requirements: (1) practitioners should develop good habits, pay attention to action norms, standards and beautiful.
(2) All movements start, change section in the left foot. Hands and feet should be coordinated and not reversed.
(3) The rhythm should be strong, the movement should be simple and clear, do not drag the mud. Collective gymnastics to cooperate with each other, pay attention to the action neat and tidy, posture stretch beautiful.
(4) abandon distractions when doing exercises, keep a relaxed mood, happy spirit.
(5) Always pay attention to: head upright, neck straight, chest, abdomen.
According to the focus of different parts of the exercise, marching aerobics can be divided into upper limbs, lower limbs, waist, abdomen, hip and hips, and the whole body integrated four categories. Marching aerobics is a blend of sports, dance, aerobics, rhythmic gymnastics and other forms of exercise, incorporating pop songs and other elements of modern fashion, the pursuit of human health and beauty of the exercise program, is a kind of fitness gymnastics.
Harvest: For often sedentary white-collar workers to promote blood circulation, while improving gastrointestinal function, preventing constipation.
Fitness Gymnastics Style 5: Supine Heads Up
Move the body to the side of the bed, straight body lying on your back, and your head stretched out to the outside of the bed and tilted back. Slowly and silently count to 5, while tilting your head back and returning to the ready position. Repeat 3 times, gradually increasing to 10.
We all know that aerobics is a very favorite sport for many older people, so we all buy to understand the benefits of often jumping aerobics? The next step is to introduce it to you.
Elderly fitness gymnastics, also known as senior fitness disco, is both Chinese and foreign long, the integration of sports, dance, music as one of the formation of a set of characteristics of our country's fitness methods.
Elderly fitness gymnastics rhythmic, moderate exercise, fitness and cultivate sentiment. All parts of the body exercise comprehensive. That is, exercise the whole body muscles and activities of various joints, beautiful music on the nervous system has a good effect, activities in the aerobic metabolic state, beneficial to the internal organs. It also strengthens the body, lose weight and get rid of diseases.
Fitness to get rid of the disease of middle-aged and elderly fitness gymnastics in the music accompanied by stretching arms, shrug shoulders, swinging hips, jumping and kicking, similar to the Western disco. The action of stretching generous, do a set of gymnastics generally need 30 ~ 40 minutes. In the process of gymnastics, the exerciser constantly stretching arms, bending legs, swinging hips, shrugging shoulders.
Although the intensity of the movement is not great, but the amount of movement is medium or more, to consume a large amount of heat energy. Activities, head, neck, shoulders, back, waist, hips, abdomen and limbs of the joints, ligaments, muscles of the whole body can be exercised. At the same time, with the activities of various parts of the body, the function of internal organs can also be exercised accordingly. The blood circulation, respiration, endocrine, nervous and other systems have a good stimulating effect.
Active body and mind in the elderly gymnastics fitness exercise in the entertainment. Pleasant music, beautiful dance, to give people a great psychological satisfaction, easy to make people all the sorrow and unhappiness are thrown into the clouds, both physical and mental benefits.
Physical fitness exercise for middle-aged and elderly people in a natural, elegant, expressive body movement posture exercise, so that gymnastics and dance fully integrated. In the rhythmic, moderate amplitude, brisk and stretching exercises, the whole body of the ` bones and neck, chest, waist, abdomen, buttocks of each muscle are exercised, the proportion of the body will have a positive effect on the balance of the proportion.
Such as the trunk, limbs, muscle volume increased strong; so that the waist and abdomen to reduce the fat deposits; so that the chest, buttock muscles, full, strong, rich curve beauty. Middle-aged and elderly people adhere to the morning exercise, to prevent obesity, too thin, hunchback and other bad shape can receive satisfactory results.
Summary: Through the above introduction, we must all understand the gym has a lot of benefits. In today's social environment, the loneliness of the elderly has been a big problem, and the elderly gymnastics can be a good solution to this problem. Laughter, healthy and happy life is not exactly what we want?
Hand Exercise
A: the ten fingers ring ring ring ring ring ring ring ring, concentrate on Ning Shen, deep breath a kiss.
B: Straighten your arms outward, exhale, and push outward. Repeat 3~4 times.
A: Left hand palm down, right hand thumb pressed the left wrist, use the other four fingers to press the left thumb down, exhale. Repeat to do repeatedly, then change hands and come back.
B: left hand palm up, fingers straight, press the little finger down, exhale. Turn down your wrist and roll it clockwise and counterclockwise 5 to 10 times each. Bend both hands up and down and relax.
Neck and Shoulder Exercises
1, ten fingers interlocked behind the head, the weight is placed on the hands and arms, press the head down, straighten the neck, and take 5 deep breaths.
2, put the right hand on the left ear, gently hooked, so that the head tends to the right, do a deep breath 5 times, repeat a few times after the left hand training.
3, slowly rotate the neck, clockwise and counterclockwise 5 times each.
4. Move your shoulders forward, exhale and lower them, repeat 4 to 5 times.
5. Shake your shoulders backward 5 times and forward 5 times.
6, face to the right and look back down, repeat 3~5 times, then hold in the opposite direction.
7, relax sitting, arm vertical flat on the knee, then face up and chest out, the two alternately flow 3~5 times.
foot and foot movement
Bend the leg to lift and chest parallel, lift, put down each 5 times, can make you feel comfortable. Move your ankles clockwise and counterclockwise 10 times each. Bring your toes together, bend them up and straighten them down 5 times. Keep your foot flat on the ground and switch feet, repeating the exercise 20 to 30 times.
Hand and Face Exercises
1. Press the top of your head with your fingertips and move up and down. (Press lightly)
2. Use your fingertips to gently nudge from the temples to the jaw.
3, index finger and thumb pinch the upper eyelid, pull outward, repeat several times.
4. Massage the eye quadrants along the cheek bones.
Above these fitness exercises are very suitable for the elderly to do fitness exercises, the elderly to do fitness exercises can not be too strenuous, but must maintain the best movement, in this case exercise is also the most reasonable, and the elderly fitness exercises to do fitness exercise, but also to control the amount of meals for the elderly, the meal can not eat too much, if you eat too much, it is easy to be in the exercise when there are A lot of binding and discomfort symptoms.