Benefits of gym for the elderly
1, exercise the whole body
Although the exercise intensity is not large, but the amount of exercise is more than medium to consume a large amount of heat energy. Activities, head, neck, shoulders, back, waist, hips, abdomen and limbs of the joints, ligaments, the whole body of the muscles 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, respiratory, endocrine, nervous and other systems have a good stimulating effect.
2, prevent osteoporosis
The gym can make the usual not easy to get exercise muscles and other parts of the body to get enough activity, can improve muscle strength, slow down the speed of osteoporosis. Elderly gymnastics rhythm, moderate exercise, fitness and cultivate sentiment. Comprehensive exercise for all parts of the body. During the exercise process, the exerciser keeps stretching his arms, bending his legs, swinging his hips, shrugging his shoulders, that is, exercising the muscles of the whole body and moving the joints of the various parts of the body, which can effectively help the elderly to prevent the symptoms of osteoporosis.
3, enjoy the body and mind
Middle-aged and elderly fitness exercise in the entertainment. The middle-aged gymnastic exercise in the music accompanied by stretching arms, shrugged shoulders, swinging hip, jumping kicks, similar to the Western disco. Pleasant music, beautiful dance, give people psychological satisfaction, easy to make people all the sorrow and unhappiness are thrown into the clouds, both physical and mental benefits. The elderly with mental illness can release themselves from the psychological pressure through the gym, living out of health, living from myself.
4, regulate the brain
Through aerobics activities, you can improve the function of the cerebral cortex, adjust the relationship between excitation and inhibition, but also exercise the quality of human will, change the state of mind of the people, so that people are full of vitality and confidence. Make dizziness, insomnia, dreamy, irritable and other symptoms are improved and rehabilitated. In addition, the middle-aged and elderly fitness gymnastics can also help the elderly to Shu liver qi, help digestion, also has the role of regulating the brain.
5, shape the body
Middle-aged and elderly fitness gymnastics through aerobic metabolic exercise to burn off excess fat, using the form of dance. Through stimulating exercises on all major parts of the body, reduce the growth of subcutaneous fat. It is beneficial to the formation of a correct body shape and a fit body. It can strengthen the toughness of joints and improve the elasticity and flexibility of joints. Middle-aged and elderly fitness gymnastics can help the elderly shape the body and enhance the elderly 's self-confidence.
Understanding the benefits of middle-aged and elderly fitness gymnastics, I will introduce you to the middle-aged and elderly fitness gymnastics related content.
Precautions for participating in middle-aged and elderly fitness exercises
1, the elderly should look at their own point of view, first of all, to understand that they have no unsuitable for exercise diseases, such as kidney and liver disease, serious heart disease, diabetes and so on. Prepare to learn middle-aged and elderly fitness exercise of the elderly is best to ask the doctor's advice in advance, under the guidance of professionals to exercise.
2, the elderly to choose their own fitness content. First of all, figure out what you want to achieve, is to lose weight or strong, is to widen the shoulders, or reduce the thin legs and so on. In the fitness gymnastics choreography, both the form of action, practice parts, complete the strength, the required rhythm, as well as the size of the load are based on the nature of the fitness gymnastics to decide.
3, the practice of gymnastics to pay particular attention to the problem of shoes. To choose a pair of travel-style sneakers for you, the front part of the sole should be soft, with good flexibility and bending flexion to absorb the impact of jumping movements. A pair of shoes with good texture can avoid the elderly from being hurt during exercise.
4, the elderly in aerobics training, should always remain calm, relaxed, stable mental state. Avoid due to emotional overreaction in the movement of the elderly body to produce a bad effect.
5, the exercise process should pay attention to hydration. Sweat in training, there will be a large loss of body fluids, so that the exercise of the stamina, speed, endurance and the heart's output capacity are weakened. Therefore, 1 to 2 hours before training and training should drink some cool water, after training should also be planned to drink water, do not drink only to thirst.
Specific content of the gym for the elderly
1, expanding activities
Standing position unchanged, both legs slightly bent, two arms through the chest flat bent forward flat lift (palm fingertips forward), head down with chest. Then straighten both legs, swing both arms backward to the side (palm backward), head up and chest out. Bend both legs once, bend both arms in front of the chest and vibrate them back once (fists downward), and then retract them. Time is about 1 minute.
2, 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 the amplitude of their own suitable for the degree of naturalness, the speed of the speed does not ask for fast, open the arm, and then immediately after the arm, so that the two palms back to the cross, the time is about 1 minute.
3, two palms row round
two palms relative to about 10 cm, to maintain this distance, two palms high and low with the waistband flat, two palms to keep the distance unchanged, and then on the arm to drive the arm as a rowing circle movement. First, the body slightly to the left side of the paddle circle, clockwise 20 circles, counterclockwise paddle 20 circles, and then the body to the right side of the rotation, continue as described above, the clockwise and anti-directional paddle circle each 20 circles.
4, lunge chest method
A foot in front, a foot in the back, into a lunge-like standing position, and then the two arms flat stretch out, the palm of the hand micro-grip hollow fists, and then do the two arms to open and close the chest movement, the action should be slow, while the two ankles and the lower limbs with the upper limbs of the open cooperation of the two feet a front and a back flexion and extension movement, so that the upper and lower limbs and ankles. The upper and lower limbs and ankles will be exercised. After doing so, the two feet switch and then carry out a chest expansion activities.