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Contents of fitness exercise for the elderly
Part I
The first part of the bone-building exercise draws on a variety of popular Western dance forms such as jazz, Latin, tango, etc., and creatively adds a very Chinese traditional characteristics of the rice-planting song pace, muscle fitness movements, etc.; through the Chinese and Western forms of dance with a combination of different parts of the body can be balanced exercise. Through the combination of Chinese and Western dance forms, different parts of the body of middle-aged and elderly people can be balanced exercise. This not only enhances the mobility and flexion of the limbs, but also improves balance and prevents falls.
Section 1: Bone Warm-up Exercise
The bones of the whole body are relaxed, slowly stretching the muscles of the whole body, flexible joints, and moving the whole body, so as to avoid acute sprains, cramps, and other physical discomforts.
Section 2: Lower Limb and Upper Arm Skeletal Vitality Exercise
Lower limb and upper arm exercise alternately. The lower limbs are raised and the arms are lowered freely. Then let the feet release, the body slightly leaning, arms upward free stretch? The energy-saving very well cut fat, effectively increase the strength of the waist. The abdomen is located in the center of the human body, in addition to sharing the strength of the back and lower limbs, but also embraces many organs. Training the abdominal muscles is equal to also help the development of organ function.
After doing this, you can strengthen the contraction of the abdominal muscles and accelerate the burning of fat. Increase the benefits of lumbar strength, from lying to sitting to up, are powerful; enhance the support of the back; laugh, cough to increase the stability of the trunk; turn around, side bending more sense of balance; running, jumping, bouncing, and other off-ground action, you can increase the legs, arms driving force. Simply put, it makes the body light and beautiful.
Section 3: Bone-building dumbbell exercises
Stand with your legs apart, knees bent and lifted. Lean your chest forward, but keep your back straight at all times. Hold your hands as if they were dumbbells and lift them horizontally to the sides, feeling the back muscles pushing.
This exercise strengthens the flexibility of the vertebral bones in the back and keeps older people away from the danger of hunchbacks.
Section 4: Bone Flexibility
The section starts from the elbow joint to drive the whole body to coordinate the exercise.
Especially for the elderly resilience, flexibility, etc., adhere to the section of the exercise, will allow the elderly to effectively do strong bones.
Part 2
Part 2 combines the essence of Yoga, Tai Chi, and other oriental fitness modalities; through connecting, controlling, stabilizing, harmonizing, unifying, and balancing, experiencing the philosophical concepts of yin and yang that are harmonized and coordinated, focusing and calming the disorganized spirit, integrating mind and body, and, on this basis, gradually deepening the inner spirit. From the inside out, it helps the elderly's . Bones and muscles to restore mobility, elasticity and vitality young, restore the internal organs and the youthful function of the glands, in order to achieve nourishing anti-aging, and assist in the treatment of some geriatric diseases.
The slow rhythm of the limbs and the heart is quiet and determined, do the part of the exercise must first make the cerebral cortex rest, the coordination of the whole body internal and external organ function of the central nervous system to perform the task of the central nervous system, strengthening the sensitivity of the nervous system. It improves flexibility, muscle strength and muscular endurance.
In addition, the slow speed with a bent leg half-squatting movement, coupled with alternating changes in the center of gravity, running movement and more embracing, arguing, twisting and turning, so that the muscle strength and endurance of the muscles can be improved; coupled with multi-directional and large-scale activities such as the following potential, foot stomping and other styles, to improve the flexibility of the joints.
This part to keep breathing naturally and calmly, through the deep, long, fine, slow, even abdominal breathing method, increase the thoracic capacity and increase the number of times of inhalation and exhalation of carbon to ensure that the gas can be fully exchanged, relatively increase the amount of oxygen to the organs. This in turn improves cardiopulmonary function. Just and soft, breathing and coordination, the organs of the relative increase in the amount of oxygen, so that after practicing, people feel light, the pressure is eliminated, the mood is stable and calm.
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