Sports jogging sports equipment: sweatshirt, running shoes, protective gear
Note: Running time is best chosen early in the morning every day, to jogging as the main, supplemented by other running methods, and to be able to do. If you are in poor health or lack of exercise, you can take the walk, run alternately, the speed to their own comfort level.
Taijiquan sports equipment: taijiquan clothes, cloth shoes
Note: appropriate speed practice to learn the movement, when slowing down the movement to feel the inner feeling, experience the use of intention not force. After familiarizing with the movement, combined with breathing to guide the Dantian internal rotation, each movement by the Dantian consciousness to turn up, the idea of a turn, the whole body, a movement of the whole movement.
Table tennis equipment: paddles, sports shoes, etc.
Note: Before the exercise, you should do some specialized exercises, such as jogging, hand exercises, to move the joints, ligaments, muscles, so that the human body can adapt to the requirements of table tennis. The ball table should be spacious around, do not have obstacles, so as to avoid injuries in the movement.
Aerobics exercise equipment: aerobics clothing, sports shoes
Note: To pay particular attention to the issue of shoes. Choose a pair of suitable sports shoes or dance shoes, the sole should be soft, good flexibility and bending to absorb the impact of the jumping action.
Swimming sports equipment: swimsuit goggles swimming cap ear plugs
Note: swimming before a strict physical examination to avoid accidents; before going into the water to do preparatory activities, relax the muscles and bones; do not hold your breath and exert too much force to avoid too much activity.
Square dance precautions: dancing tempo should not be too fast, such as palpitations, chest tightness, shortness of breath, dizziness and other physical discomfort, you should sit down and rest for a while, to be symptomatic after the disappearance of continue. Exercise way low old people: ballroom dancing, climbing ballroom dancing moderate amount of exercise, and music accompaniment, both fun and can meet the basic requirements of the elderly movement. At the same time, it allows retired seniors to increase the opportunity to communicate with others and eliminate mental loneliness. It should be reminded that elderly friends with high blood pressure in the dance best to avoid some rotary movements to avoid dizziness. In addition to ballroom dancing, mountain climbing is also a very good exercise, which helps strengthen bones and exercise cardiorespiratory function.
Middle-aged old people: taijiquan taijiquan is a form (movement), meaning (intention), gas (breathing) combination of the whole body movement, rather than a simple arm, leg movement. On the one hand, it can exercise the muscles and relax the tendons; on the other hand, it can massage and exercise the internal organs through the mutual cooperation between breathing and movements, so as to achieve the purpose of strengthening the body. Years of practicing taijiquan on a variety of chronic diseases, such as neurasthenia, hypertension, heart disease, dyspepsia, rheumatoid arthritis, diabetes, etc. have a certain effect on alleviating.
The elderly: arm running, fitness ball more than 80 years old can carry out regular exercise is not much, if you can do some small movements in daily life, can also play a role in health care. Experts to the elderly recommended arm running exercise, is to use the method of sports arm instead of running. In addition, seniors can use one hand or even both hands to practice exercise ball anytime and anywhere. Long time to play fitness ball can make the hand joints stretch flexible, promote finger, wrist, elbow and other upper limb muscle movement, to prevent and correct the degenerative diseases caused by the elderly upper limb numbness and weakness, trembling and other problems, but also slow down the decline of brain function, prevent dementia.
Elderly spring sports elderly summer sports elderly fall sports elderly winter sports health actions pinch armpits Chinese medicine, often pinch the armpits can make people Shu tendons and vitality, and adjust the blood, delay aging. Methods are as follows: left and right arms crossed in front of the chest, the left hand by the right armpit, the right hand by the left armpit, the use of wrist drive in the middle, forefinger, ring finger, rhythmically and gently pinch the armpit muscles for 3 to 5 minutes, morning and evening, 1 time, do not over-exert yourself.
Combing the hair of the elderly sebum secretion is relatively reduced, if you wash your hair too diligently, with too much shampoo, will wash away a thin layer of sebum, so that the hair loss of moisturizing and drying, flaking, itching. For the elderly, usually wash your head once a week, and should not use too much alkaline soap. In addition, frequent combing is beneficial to promote blood circulation in the head and increase the nutrition of the hair.
Rubbing arm sitting upright, will straighten both hands, the palms of the two hands are relatively flat on the chest in front of the right hand, the right hand index finger can be along the left hand middle finger at the end and along the center line of the palm of the hand and forward to the elbow of the center of the nest, to do 25 times, with the right hand index finger from the tip of the left hand pinkie along the palm of the hand by the side of the body to push to the elbow of the nest, to do 25 times; change hands, with the left hand to push the right hand, the same method, respectively, to push 25 times. The method is the same as above, push 25 times respectively. It has the effect of clearing the heart, removing fire and getting rid of annoyance.
Turning the neck after tea and dinner leisure time, often do to turn the neck movement, can receive the effect of refreshing, but also to prevent the occurrence of cervical spine disease. The specific method is: sitting in the chair, first head up, as far as possible, then the chin down to the chest, so that the back of the neck muscle tension and relaxation, and to the left and right side of the side tilt 10 to 15 times, and then the back of the back against the back of the chair, the two hands in the back of the neck to hold together for a moment.
Exercise equipment twister function: can relax the waist, back muscles
Taboo: rotary amplitude of more than 180 °
Middle-aged and elderly people in the practice of twister, pay attention to the control of the amplitude of the twisting, the speed should be slow, the action should be gentle, otherwise there is a risk of spraining the lumbar muscles, the amplitude should not be more than 180 °, every 3-4 seconds to complete a suitable.
Walking machine function: exercise legs, waist, abdomen and cardiopulmonary
Taboo: Do not swing too large
Many middle-aged and elderly people like to swing with both legs, which is very dangerous, easy to center of gravity is unstable, and once you miss the fall, the first injury is the back of the head. When the elderly are operating the stroller, the most suitable swing range is about 45°, and the best frequency is 3-4 seconds/time.
Upper Extremity Tractor Function: Exercise the upper limbs and shoulder and back muscles
Contraindication: those who do not have enough upper limb strength can not do it
The slow pulling action of upper limb traction can relax the muscles around the shoulders, which is very helpful for the middle-aged and elderly people's periarthritis, and it can also play a preventive role for the protruding lumbar discs. However, it is recommended that older people with insufficient hand strength do not carry out this exercise.
Stirrup function: exercise waist and lower limb strength
Taboo: joint disease should not be used
Some old people usually have knee pain, leg and foot weakness and other symptoms, thought with the stirrups to work out the leg strength can be enhanced. However, if you suffer from hip osteochondrosis, and then use the stirrups with a greater intensity of movement, it is easy to damage the knee muscles, but aggravate the original symptoms.
Ken Rider function: enhance cardiorespiratory fitness, improve upper limb, waist and abdomen, back muscle strength and limb coordination
Taboo: lumbar disc protrusion should not
This movement is suitable for frequent ambulation, neck and lumbar muscles have strain, but if the condition has been developed to the herniated discs, don't use this type of equipment, because the spine can't afford Ken Rider's "toss". "Toss".
Rowing machine function: exercise arm strength, coordination
Taboo: do not appear between the action of the pause
Rowing machine can make the spine in the process of the body anterior flexion and posterior extension of the maximum range of activities, and at the same time, effectively enhance the elasticity and toughness of the spine of the joints to ease the lower back pain. However, when practicing, it is important to pay attention to the consistency of the movements in place, otherwise the muscles will not be exercised.
Muscle exercise push-ups repeat multiple groups, each group of about 12 to 15 times, the number can also depend on their own tolerance. 1 to 2 times a week, each 20 minutes.
Exercise bike with movable handle exercise bike, upper limb exercise; rowing machine can exercise the upper limbs, legs, waist, chest muscle groups, increase muscle strength and elasticity, at the same time enhance the whole body endurance.
The walking bike is used to exercise legs, waist, abdominal muscles and cardiorespiratory function. Treadmill is used to exercise legs, hips, waist, abdominal muscles and cardiorespiratory function.
Taijiquan can effectively enhance the muscle strength of the elderly and stabilize the gait. Experts at Atlanta University in the United States found that after 15 weeks of tai chi training for people over 70, the risk of these older people falling was reduced by 47 percent compared with other people of the same age.
Kicking the shuttlecock mainly involves making movements such as catching, dropping, jumping, circling and kicking, which can give the joints, muscles and ligaments of the lower limbs a great deal of exercise, as well as the waist. Elderly people can be practiced through not very intense movements, and it is beneficial to stick to it. Elderly waist and leg inflexibility is very common, the shuttlecock movement is mainly active waist and legs, such as regular moderate shuttlecock, can be soothing and invigorating, life and health care.
Exercise precautions comprehensive body check before the elderly exercise must give the body to do a comprehensive examination. In recent years, there are also many elderly people due to excessive exercise and disease. So if the elderly have cardiovascular disease, you should consult your doctor which exercise can not be done, usually exercise to avoid this movement.
Just do not do not prepare to start practicing sports before the preparatory work is very important, the elderly in the beginning of exercise before the exercise must do a good job to prepare for the activities, bending and kicking, relaxing the muscles, deep breathing, etc., but also pay attention to the sports equipment, can not be casual, be sure to wear sportswear and sneakers, to avoid injuries in the process of exercise.
Avoid doing strenuous exercise elderly body gradually aging, physical strength, endurance are weaker, overly strenuous exercise such as long-distance running, long-distance swimming, toning, long jump, etc., are not suitable for the elderly to do, it is appropriate for the elderly to choose a small amount of exercise in the way to exercise, such as walking, dancing, jogging and so on.
Don't exercise on an empty stomach fasting exercise can easily lead to hypoglycemia, so the elderly exercise before eating in moderation, the exercise process pay attention to replenish water, to avoid the lack of sugar and water due to lack of health.
Exercise needs to be gradual and orderly activity is too large or increase too quickly is often one of the causes of accidental injury in the elderly. Therefore, the elderly exercise should be gradual, to a certain degree of adaptation to the exercise load and then slowly increase the amount of activity, do not rush and make the activity too large.
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