Methods of fitness exercises for middle-aged and elderly people
Methods of fitness exercises for middle-aged and elderly people, different sports are suitable for different time to do, this sport is still relatively high intensity, active sports is also an attitude towards life, sports can prevent three high, the following share the methods of fitness exercises for middle-aged and elderly people, I hope to be helpful to you!
The method of fitness exercises for middle-aged and elderly people 11, many middle-aged and elderly practitioners of sit-ups posture is not very correct most people are lying flat on the ground, lifting the entire upper body, hands clasping the head crossed at the neck, elbows touching the knees. This set of practices leads to the thigh root muscles for a long time, while the abdomen is almost no force, in the long run will make the waist of the muscle strain, while the neck nerves also get compressed.
The correct approach is: the body lies flat, the upper body straight up, so that the waist really get power, middle-aged and elderly people should pay attention to the waist do not leave the ground, and then slowly make the body down in the original position, repeat the above action. When the abdominal muscles pull the body upward, slowly exhale, so that you can ensure that the deeper muscles of the abdomen at the same time to participate, and thus get the forging.
2, many people do crunches in their own homes, we all think that this action is doing more and more good in fact, this way it is easy to cause abdominal muscle strain. Too fast frequency and can not improve the effect of exercise, only appropriate to slow down the pace of movement, can avoid excessive fatigue caused by physical discomfort, enhance the effect of abdominal muscle training. If you want to achieve the purpose of losing abdominal fat, you have to control the rhythm and avoid doing a lot of sit-ups at the beginning, resulting in muscle soreness. Middle-aged and elderly people can initially try to do 5 times a minute, and thereafter slowly increase until it reaches about 30 times.
3, do sit-ups try to keep the body balanced body do not left and right, the body can not deviate from the straight line, should try to control the direction of the sit-ups, the speed as slow as possible, it is best to get up and feel the abdominal muscles of the movement of the situation, so that the elderly can be very good `forging abdominal muscles.
4, simple sit-ups can only achieve the effect of local slimming, but also with other aerobic exercise. Long-term sit-ups can make the abdominal muscle strength, but other parts of the body, such as thighs, buttocks and other exercise is relatively small. It is impossible to achieve weight loss in a certain part of the body through only one kind of exercise.
Methods of fitness exercises for middle-aged and elderly people 2 1, arm expansion method. Middle-aged and elderly people need to keep the body upright, two hands behind the back of the interlocking grip, two shoulders clamped down, the arm with the chest to lift up, the higher the better. Inhale as much oxygen as possible through your nose as you lift your arms up, and exhale as you lower them down. 2. Tighten the waist and abdomen. Step 1: Stand upright, legs open, toes forward. Step 2: Deep breath, slowly raise your left hand above your head, exhale, and slowly lean to the right, right hand crossed your waist, breathe normally, and keep the action for 5-10 seconds. Step 3: Take a deep breath, slowly reset your body, exhale, lower your arm and relax. Switch your right arm to do the same. 3. Wrist exercises. Wrist exercises can make the fingers and wrist joints more flexible and relax the wrist, but also make the wrist less strenuous. The first step: clench your fist, then loosen your fingers, and so on for many times The second step : turn your wrist clockwise and counterclockwise The third step: Relax and shake your hands so that your palms bend upward or downward 4. Head Exercise. The first step: keep the upper body immobile, head and neck as far as possible to the left side of the rotation to see the left shoulder shall prevail, keep 3 to 5 seconds, and then the head and neck to the right side of the rotation, the same requirements as above. Step 2: Repeat 5 to 10 times, the head exercise can promote blood circulation in the head and enhance memory. 5, leg exercises. The first step: hand-supported support or hands on the waist, lift the left foot and forward, toes hooked, and then the heel slightly harder down. Step 2: Repeat with the right foot and repeat the action 10 times. 6, cross the palm. Standing position unchanged, two hands down, two palms crossed, palms to the abdomen, and then the two arms to the outside open, open range to their own suitable natural degree, the speed does not ask for fast, open the arm, then close the arm, so that the two palms back to the cross, the time is about 1 minute. Benefits of gym for seniors 1, strong body. Senior aerobics is not a very strong exercise, but it is still above moderate intensity. The muscles and joints of all parts of the body in the movement have been fully exercised, and long-term training can enhance the physical fitness of the elderly, enhance muscular endurance and cardiorespiratory function, and prevent the occurrence of diseases. 2 , shaping the body.
And through the regular training of correct posture, can change the previous bad posture, correct the body posture of the elderly.
Precautions for senior fitness exercises 1, understand the body . The elderly should understand their own body, clear their body has no unsuitable for aerobics disease, such as serious heart disease, high blood pressure and so on. With such diseases, exercise should first consult a medical professional. 2, the intensity of the exercise should not be too large. The body of the elderly is not as strong as the young, the body can withstand the intensity of the exercise can not be too much, otherwise it is easy to hurt the body. 3, the best choice for the elderly to go out early in the morning. Because the air in the morning is fresh, it is suitable for the exhale, do some mediation exercise, such as Tai Chi, jogging and so on. 4, the evening is suitable to participate in some square dance, social dance recreational sports. For the elderly, it is much better to go out at night and move around than to stay at home and watch TV. The elderly are afraid of loneliness, go out to participate in some square dance, social dance can not only exercise but also expand the social circle.
These are the most important things that you can do for your family.