Any exercise method is not blindly carried out, some exercise for this person is fitness but for another person may be hurt, so we have to exercise scientifically.
How can we do scientific exercise, to the subject of the question, for example, middle-aged and elderly friends to do leg lifting, leg press, stretching, first of all, we have to determine is really a short tendon? It's a good idea to do this, but it's not a good idea to do this. This can solve the problem to be solved? Will there be harm?
Analyze the action, leg lifting, leg press, stretching, mainly pulling the thigh, calf back muscle groups, this action will be on the back side of the leg muscles, ligaments, joint capsule pulling force increases, on the front side of the knee patellar pressure and meniscus extrusion force increases. If the anterior thigh muscles are too tight, and then carry out leg pressure, equal to adding insult to injury, will make the patella press on the lower end of the femur, and will cause chondromalacia patellae over time. If the knee hyperextension friends, and then do leg press, will aggravate the pressure of the meniscus anterior. Knee osteoarthritis, ligament injury, should be more cautious to choose the action. But for people who do have tightness in the posterior thigh muscle groups, this is a good, simple and effective move.
How can you tell if this is the right move?
Just test it in a simple way.
Sitting on a high bed, feet hanging under the bed, but not touching the ground, upper limbs relaxed on the side of the body, others will lift the calf, thighs do not move, if the calf can be straightened and the upper body does not move, that is, the posterior thighs are not tense, if you lift the calf, the upper body suddenly leaned back, or use your hands behind you to support, that is, the posterior thigh muscle groups are tense. Tension then you can choose to press the leg, stretching methods, not nervous, there is no need to pull.
Therefore, the choice of training movements, training methods, to be different, especially middle-aged and elderly friends, improper training is not only unhelpful, but also lead to injury.
The benefits are great, but there are prerequisites.
First of all, it should be clear that the traditional "tendon" does not refer to ligaments, which are inelastic and cannot be stretched.
This "tendon" actually refers to the muscle and tendon, which are the only two things that can provide stretch and elasticity.
People's ability to stretch and elastic potential energy, the muscle to provide 90%, the tendon to provide 10%
Randomly age, the human body aging, the "tendon" of the elasticity will be reduced, and slowly limit the joints of the ability to mobilize and range of motion, the joints, the joints, the joints, the joints, the joints, the joints, the joints, the joints, the joints. Moderate leg lifts, leg presses, and stretches are a good way to retain the elastic potential of the muscles.
The "good" of stretching has a prerequisite, which is the right amount of stretching.
A correct stretch and stretch in the right organization
It has already been said above that the human stretching ability and elastic potential energy, the muscle provides 90%, the tendon provides 10%.
That is to say, it is the muscles, not the tendons, that determine a person's elasticity and mobility
Therefore, stretching exercises need to focus more on the stretching of the muscles. However, many people tend to unknowingly stretch the tendons.
Muscle wraps around bone, tendon connects muscle to bone, and joints are the buttresses of bone to bone
Muscle is all over the body, but the thickest and most concentrated distribution of muscle is often far from the joints.
Around the joints, there are more tendons than muscles.
With this clarified, let's look at an example where you can do the folding motion pictured and find where the strongest stretch occurs?
Most people say they feel the strongest stretch in their knee sockets and not much in the back of their thighs.
Most people say they feel the strongest stretch in the knee sockets and not so much in the back of the thighs. Because there's not a lot of muscle distribution in the knee socket.
And the goal of this movement should be to stretch the posterior thigh muscles. Then you need to adjust the way you enter the movement.
Flexing your hips and knees before folding your body in an effort to push your hips back and then folding your upper body allows the stretch to be more focused on the muscles in the back of your thighs.
Go ahead and try it!
That's the right way to stretch, and the right part of the body to stretch.
The degree of stretching is very important
There is a maximum stretch for any muscle or tendon, and it's not something that you want to touch easily, because it's very easy to get stretch injuries if you are not careful.
Our recommended stretch is limited to 90% of the maximum stretch, and the gradual deepening of the process of a stretching action, the human sensory changes in the following order:
Normal - Not normal - Uncomfortable - Slight pain -Intense Pain - Tearing Sting
We recommend that you stop at the "slight pain" stage and don't go any deeper!
This is the level of stretching that allows you to get the benefits without physical shock and injury.
For the human body, even a small thing, a very simple action, there are a lot of instructions in it, stretching is no exception.
For the middle-aged and elderly, stretching is certainly good, as long as the attention of the text said, rest assured to pull, pull a pull, good health, pull a pull, ten years less!
Now many middle-aged and elderly people gradually fell in love with the "stretching movement", whether in the park or community fitness plaza, there are always people in the waist and limbs stretching, and some will even use the stretcher for passive stretching. It is said that "tendon long an inch, life extension 10 years", and stretching than running, walking and other sports soothing much.
But stretching is not for everyone, such as too old people due to muscle atrophy and bone density reduction, stretching can easily lead to accidental injury. Middle-aged and elderly people's joint stability is poor, easy to cervical, lumbar spine slippage, forced stretching will make the symptoms worse. Therefore, middle-aged and elderly people must be stretched to the point, there is a slight sense of pain can be, do not force too much. On the specific effects and methods of stretching, the details are as follows:
The tendons are better and longerIn the middle-aged and elderly people, about 70% of the people have neck and waist pain, the hand can not be flexed and stretched and other symptoms of the tendons, tendons are not only the result of the natural aging of the human body, but also insufficient liver and kidney qi and blood, meridians and sinews weaknesses in the appearance of the body. In Chinese medicine, the initial "tendon" refers to a wide range of distribution in the body of the meridians, and later evolved into ligaments and tendons of the common name.
People's tendons and human aging and the spirit of gas deficiency, blood disorder related to the liver, the liver blood to make the tendons to be fully moistened, liver lesions will damage the tendons. The opposite is also true, tendon contraction will also hurt the liver. The tendons are attached to the bones, and the kidneys are the masters of the bones, so tendon contraction will also lead to kidney deficiency, triggering chronic low back pain. Therefore, whether the tendon shortening, aging, directly affecting the health of the whole body organs, so the folk have "tendon short life is difficult to long" said.
"Tendon shrinkage" causes and relief methodsDifferent parts of the tendon shrinkage of different reasons, and the impact on the person is also very different. Shortening of the knee tendons is mainly caused by the deficiency of essence and blood in the liver, which is mainly manifested as stiffness of the joints when standing up after sitting for a long time, inability to take a step, and difficulty in standing up after squatting. To improve the shortening of the knee tendon practice method is to put a mat or soft cloth on the ground, kneeling on it slowly forward, practice 20 30 minutes a day, can promote blood circulation in the knee, nourishing liver blood.
The shortening of the hamstrings is mainly due to the lack of middle qi, which is mainly manifested in thigh pain, difficulty in crossing, and a smaller stride, etc. On the outer side of the lower leg, in the depression below the head of the fibula in front of the Yanglingquan is a meeting point of the tendons, where the tendons and qi converge. Pressing and kneading for 5 minutes each time, 3 times a day can improve hamstring atrophy and enhance the function of the liver and kidney.
Lumbar and dorsal tendon contraction
Lumbar and dorsal tendon contraction is mainly caused by kidney deficiency and blood stasis, manifesting itself as difficulty in bending and inflexibility in turning around, and also causing insufficient blood perfusion in the tissues of the body, which leads to lack of oxygen in the tissues and accelerated aging of the body. The spinal cord on the "tendon" point (located in the middle line of the back, the ninth thoracic vertebrae under the spine of the depression), with the palm of the hand rubbing this point can stretch the tendons, 3 times a day, each time about 3 minutes.
You can also fry the hot coarse salt or coarse sand (about 500g) wrapped in a cloth bag, while hot compress in the tendon contraction parts, 20 minutes each time, morning and evening each time, can play a warm kidney to activate, support the role of tendons and pain.
Foot and neck contraction
Foot contraction is mainly caused by insufficient qi and blood, manifested as heel swelling, pain, and sometimes foot cramps. Improvement method is to sit on a stool every night, feet on a round stick rolling back and forth. Back and forth once counted as a group, each training repetition 100 150 groups.
The shortening of the neck tendons is mainly due to stagnant blood stasis affecting the blood supply to the neck muscles and ligaments caused by the muscles and ligaments do not get a good supply of nutrients, but also easy to lead to osteoporosis. The main manifestations are neck pain and swelling, tinnitus, inner arm and armpit pain.
Improvement method is to stand with feet apart and shoulder width, two hands and waist deep breathing, keep the upper body does not move, look up at the ceiling, so that the neck backward at the same time inhale, the head is restored. Then look down at the ground, so that the head as close as possible to the chest, exhale to restore. Repeat this action 10 15 times a day.
Shoulder tendon atrophy
Shoulder tendon atrophy is mostly caused by the lack of positive qi, shoulder tendon contraction will compress the blood vessels, resulting in blood can not supply the brain, which causes insomnia, dizziness, headache and other problems . Shoulder tendon contraction is manifested as shoulder can not be lifted, arm can not be flexed and extended, muscle pain in the index finger, the outer side of the upper arm, the front of the shoulder, the side of the neck, and the cheeks and other parts of the body.
Shoulder tendon atrophy can be used "upper limb loop" method of stretching, the exercise method is to stand with two feet apart and shoulder width, one hand crossed the waist, the other hand clenched fist, the upper limbs to do the clockwise and counterclockwise direction of the circle, the amplitude of the action from small to large, from slow to fast, left and right sides alternately, each time to practice 15 30 times. The effect on the prevention of shoulder joint adhesion and shoulder soft tissue spasm is very good.
Leg StretchLegs run the liver, gallbladder, spleen, stomach, kidney, bladder six human meridians, and the role of stretching the legs is to remove the garbage in these meridians, to play the effect of strengthening the body. Leg stretching can improve the inner thighs of the liver, spleen, kidney three meridians, and these three meridians smooth can make a person's reproductive function greatly improved . So stretching is one of the easiest and most effective ways for women to improve gynecological diseases and men to enhance their sexual function.
Poor body flexibility, horizontal and vertical down the leg can not be people, you can put a leg on the table or railing with waist level, the body slowly to the leg close. But be careful not to lower your head to reach the leg, to let the whole body to the leg close to the leg, until the stick on the leg.
Do not "send the crotch" when you press the leg, when you set up the left leg if you find the left hip and the right side is not in a plane, you have to pull back the left hip bone, so that the pelvis is located in a plane. When you press the leg, you should tense the instep, and the knee should not be bent, whether it is a unilateral leg press or a seated forward body flexion or downward fork, the knee should be tense and straight, which will help to develop a better muscle line.
Other health campaignsChinese medicine will be called the soles of the feet of the human "second heart", and the whole body acupuncture points can be found on the soles of the feet corresponding reflex zones. Walking on the uneven cobblestones can stimulate the feet through the pressure of their own gravity, accelerate the whole body metabolism, promote blood circulation. So walking on cobblestones can play a role in health care, on the old cold legs, cold hands and feet in winter and other symptoms have a certain role in improving.
Although walking cobblestone road has great benefits for the body, but there are many places to pay attention. For example, the soles of the feet have ulcers can not use this method, should not walk barefoot to avoid infectious diseases. In addition, the body is weak, poor balance of the elderly is not recommended to use this method of fitness, because the cobblestone road is uneven, easy to cause foot and knee injuries or even fall.
Finally, it should be noted that the main purpose of stretching is to utilize the elasticity and extension of muscles and tendons to stimulate the nerve messages of the musculoskeletal nerve and tendon sensory receptors, thereby increasing the potential for stretching and tolerance. Whether it's rhythmic or stationary stretching, as long as you can feel the soreness, you'll have an effect.
Just like dredging a river to get rid of silt, often to bend straight, so there is a multiplier effect. Human aging from the body's microcirculation began, that is, the blockage of capillaries, the loss of function began, so we see the decline from the face, and is not self-sensitive, the protection of these micro-vessels is very impractical, but to let them maintain the mobility of the static stretching must have a very good role, and the most critical is that, so that every part of your body are get stretched as much as possible without dead space in place, the process is to use the blood to flush out the blockages and unclog the blood vessels, as stretching increases the pressure on the blood. A stretch down like a sweat, the resulting body suppleness and lightness, is not the performance of the blood unimpeded, that can only be proved by scientists. This is just a simple analogy, but favorable and harmless, remember is the degree of grasp.
"Tendon long an inch, life extension ten years" is the old and middle-aged health oral tradition of a sentence, many people do not understand the reasons for following the trend, keen to press the leg, leg and stretching and other "health movement", so in the end, good?
The so-called "stretching", is the body through the use of certain fixed asana, the muscle and fascia stretching process. Stretching can restore the elasticity of the connective tissue of the fascia, improve the stiffness of the muscles and joints, help the body smooth blood circulation, but also to improve the flexibility of the body.
The benefits of stretching are many, but only if you do it right. The following points should be remembered, otherwise your efforts are likely to be wasted:
1. Find the feeling of the fascia being stretched
Stretching action in the case of not understanding the main points of the action, the possibility of doing it wrong is very high. Instead of lengthening the fascia and muscles in the target area, the wrong movements may cause damage to the joints.
For example, many people press the leg, the back of the thigh does not have the feeling of lengthening, because the action is completed with the help of the body swing, the muscles and fascia have not been opened, practiced a lot but the effect is not good, and there is also the risk of knee hyper-extension.
Suggestions: Don't try stretching without understanding it, and it's best to find professional sports rehabilitation counseling. If there is pain and discomfort don't put it off, find a medical department to treat it in time.
2. Each time the stretching time can not be too long
We always like to say that "more is better", but stretching time is too long, may affect the joints responsible for the stability of the ligaments, resulting in laxity of the ligaments, the result is that the joints are less stable, but more prone to injury. The result is less stable joints, which are more prone to injury.
Recommendation: each stretching action control in 15 ~ 30 seconds, complete about 3 times can.
3. Warm up before stretching
If you go to the park in the winter, and you find that there are moncler jackets outlet a leg on the bar, do not follow suit. Because the outdoor temperature is very low, there is no activity to open the joint temperature is not high, so the most likely to be injured, fitness crowd is also mostly fitness after stretching.
Suggestion: choose a warmer environment, rub the joints and simple activities, and then stretch.
In a nutshell: stretching is good, but it can't cure everything, and if you have high hopes for it, it may not work as well as advertised.
Today, we will introduce a few more fitness training movements for the elderly, which can be practiced regularly and are good for health.
1. Tiptoe
Improve blood circulation in the lower limbs, improve body coordination, you can focus on practicing.
2. Deep squat
Enhance the strength of the hip and leg muscles, improve physical fitness, suitable for friends with a certain foundation to practice.
3. Plate support
Training the core muscles, enhance the body endurance, is a very famous action.
4. Lunge leg lifts
Strengthen the deep muscle power of the hips and improve pelvic stability.
Life is a few decades, physical health is the key. 40 years old must regularly exercise the body, which is the basis of longevity. 50 years of age around the appropriate exercise, in order to consolidate a good body. 60 years old, the body's various functions continue to deteriorate, but is not suitable for high-intensity exercise to rest and recuperate, early to bed and early to get up, to choose the appropriate mode of activity for their own best. People old feet first old, feet is the body's two "pillar". So. Many elderly people are keen on lifting the legs, leg pressure, stretching, with many benefits. In addition to focusing on massage and patting the head and chest, focus on the feet. In recent years, due to the people old foot inconvenience, strengthened the feet of the exercise:foot boil, pawing the foot, leg lifting, but also acupuncture and stretching for a month. Recently, the use of soybean pillows for the treatment of frozen shoulder, poured on the face box to step on the soles of the feet, alternating with the past to the park to step on the rocky road, but also have a certain effect.
Middle-aged and older people do leg lifts, leg presses, and stretches! Then today's question came, so do in the end useful to the body? How useful is it?
The content is divided into1) my observations
2) understanding the problem
3) the effect of this type of exercise
4) to do this type of exercise in some of the recommendations
I think this is often seen in the park to see the scene. I was actually a little curious at first, especially lifting the legs, that is how to lift, the results of a search on the Internet, actually can not find what is called the elderly lifting the legs, appeared in the picture are all kinds of to the year fitness masters. Later had to ask some elders at home, roughly is to raise the foot in place, pressure foot before the action or similar to the foot of the original step. (Leg lifting action)
Today will have to answer to see, older people do this makes sense?
Define the age of middle-aged and older people for more than 55 we collectively referred to as the middle-aged it, to this age we do not discuss whether the body can grow, where to keep the body does not degenerate so fast, but also with three or five years ago the same flexibility, we estimate that the sneaky steal the joy. As mentioned in previous videos, our muscles shrink by about 5% every year after the age of 30, and that's why we're getting less and less flexible and more and more fragile. It was also explained last time how to maximize muscle retention in exercise science, so if you haven't seen it yet, search for that title
So just lifting, pressing, stretching, that kind of exercise, I'm sorry to say, doesn't build up our muscles enough to fight off the annual muscle atrophy. The reason for this is that in this type of exercise for middle-aged and older people, we don't have the ability to put pressure on our muscles to grow, what this type of exercise is doing is just increasing the extensibility of the muscles, which is usually what we call, the flexibility.
At this point, some people will say that flexibility is also important. Indeed, flexibility is very important, so this type of exercise it can not fight age-related muscle atrophy, but it is still able to improve our muscle flexibility in a small way, but you have to know that flexibility is responsible for preventing instant muscle strain, or sprain. If a stress is created all at once, such as lifting something heavy that exceeds the load on the body, such as holding a grandchild, or falling down. Flexibility may not do much to protect against these "risks".
So these kinds of leg lifts and presses are more like warm-up stretches that are needed on a daily basis before a workout. I would suggest that the following directions
1) middle-aged and elderly people always underestimate their own muscle level, so it is very necessary to gradually Low-intensity anti-group training, lifting a lighter dumbbells, so that the body to withstand the pressure to slow down the muscle atrophy to improve bone density
2) to do the pace of the training, such as square dancing is a good pace of training, or at home to do a good pace of training. Good pace class training, or at home you can do some side walks, oblique walks, before and after tilt class Focus on the ankle training, these training than stretching exercises, can train to our body coordination, to be able to prevent falls
In summary, lifting the leg and leg press stretching on the body, but the benefits are not very large, the body allows the case, you can increase the other sports
As the saying goes: "Tendon grows an inch, prolong life ten years", stretching benefits to the body is self-evident, to maintain the normal function of the muscles, relieve muscle tightness, it can enhance a person's physical or mental health. But most older people lose some muscle strength, feel stiffness in their joints, and their balance deteriorates. So if you ask everyone to stretch all the time, it may be difficult, not to mention the fact that most older people are not able to do so because of their physical condition, and even if they are young, if they have not recovered well from a previous injury in the position that needs to be stretched, the results of the stretching will be affected. Therefore, the choice of stretching is very important, and I would like to share with you some knowledge about stretching!
What is stretching therapy? Why do we need stretching therapy?Stretching has a therapeutic purpose. Most mammals stretch when they are tired and take a deep breath while stretching the muscles of our spine to relax. If a person stays in a fixed position for a long time without any stretching, he/she will feel muscle pain due to increased muscle tension, which in turn affects the normal functioning of the muscles.
Why we need to stretch:
The use of stretchingStretching is used in hospitals by therapists as a treatment for muscle spasms and to increase joint mobility. Many people may experience spasms and pain in their calves in the middle of the night, and we get up and stretch, which is the most typical example of stretching as a treatment.
And stretching in the hospital may be a little different, for the limb fixation after the injury is particularly important, long time fixation will make the loss of joint mobility, so you need to stretch to help recovery, of course, for the rehabilitation of the injury stretching can promote the rearrangement of collagen fibers, to reduce the adhesion of the scar tissue after the operation.
Of course, there is a more important point is that stretching can have an impact on our psychological factors, part of the stretching after the feeling of the body's sense of health to improve, which may be used to explain why the yoga class program why the reasons for the popularity of the program. Many people think of stretching as a form of preparation for exercise to minimize injuries, but there is also a psychological aspect to it, as it activates the corresponding muscles to prepare for the exercise, and makes you aware that you are about to enter into a state of exercise.
Is stretching suitable for older people?Although I have always emphasized the advantages of stretching therapy, the elderly, although they may have more difficulty in stretching, we should not deprive them of stretching and we should make the appropriate adjustments.
For older adults with osteoporosis we should avoid putting too much stress on the bones during stretching. For patients with osteoarthritis, do not stretch the load-bearing joints to avoid pain. Rheumatoid arthritis people in the acute stage can not be stretched. Because the range of motion of the soft tissues of the joints of the elderly will decline, so stretching is based on self-feeling, do not over-pursuing the degree of completion of the movement. Because of the decline in perception and balance, we should try to lower the center of gravity during stretching to achieve stability, and try to lie down for some stretching that is suitable for lying down.
Avoid stretches that require sufficient muscle strength to keep the limbs pulled, and if you are stretching in a standing position, you should have a stool next to you to prevent you from being unsteady.
And some older people need to take medication for a long time because of the impact of underlying diseases, we should also take into account the impact of medication.
SummaryBut stretching for the general elderly is still relatively good, appropriate stretching for the body is a good relaxation effect, can relieve some muscle fatigue or muscle imbalance caused by discomfort. However, when stretching is used as a therapeutic tool, more knowledge of muscle mechanics is needed to guide the process. Stretching is intended to promote health, self-stretching in addition to some slight acidity and stretching sensation, there should be no pain, if there is a painful feeling that your stretching has caused you harm.
Article references "Stretching Therapy Operation Guide"
I think the appropriate exercise, excessive exercise body negative energy, but hurt the body, I'm 70 years old, in addition to the young time to play orchid ball, swimming, until I joined the work never exercise, only in the home to get a little dumbbells, I do not over-exercise, a little bit of activity, walk for half an hour every day unremittingly, my muscles to the Now or awesome, I eat rice every morning, big cake, or package are Mrs. do, I am mainly responsible for the heavy work at home, buy rice, home plumbing and electrical work bad I all their own repairs ... this unintentional division of labor, I basically get up at 7:00 am in the morning, and go to bed at 9:00 p.m. or so, must be, and never lunch at noon! , the new life of their own hold up! The elderly should be to increase the absorption of calcium, to prevent osteoporosis, easy bone fragility, eat more fruits, and meat and bone soup, cheerful mood, participate in public welfare activities, to improve the quality of excellent citizenship, as little as possible pressure legs, bending and other sports, appropriate walks after dinner! Strive for a long life!
My partner this year, 72, I 68, every day to take me hiking morning exercise, climbed to the top of the mountain, the first item, in the woods side of the hanging voice, he was young in the city of the Cultural and Industrial Workers Troupe, has always adhered to this habit, said that in order to increase lung capacity. The second item, kick the legs 50 times, he was 47 years old when he had a lumbar support, these years often lift the legs, many years do not commit the disease. The third item, flinging arms 20 times, he has frozen shoulder, flinging arms is very useful. A set of actions for an hour. Has insisted on 15 years. I kicked in the fitness base each 20, put the sound, do aerobics, the old partner 50 years do not have a cold, we are not missing a tooth, waist and legs do not hurt, retirement has store, rich in content, there is a technical brush presence.