Middle-aged and elderly people can't enjoy the benefits of exercise all their lives. Attention should also be paid to replenishing water during exercise, and it is possible to grow taller if you insist on exercise. This sport requires high physical fitness. Learn about aerobics for middle-aged and elderly people and get moving quickly!
Aerobics for the elderly 1
Aerobics type 1: chest enlargement method
Middle-aged and elderly people need to keep their bodies upright, with their hands behind their backs, their shoulders clamped and drooping, and their arms raised as high as possible. Inhale as much oxygen as possible with your nose when raising your arm, and exhale when lowering it. Breast enhancement can help you say goodbye to white-collar natural enemies-mouse hand and back strain.
Harvest: When walking, you don't bend over, and your chest is straighter.
Aerobics type 2: waist and abdomen tightening method
Stand up straight, legs apart, toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, rest your right hand on your hips and breathe normally. Hold this action for 5- 10 seconds. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.
Harvest: It can strengthen your abdominal and waist muscles and relax your back.
Aerobic exercise type 3: family bed exercise
Lie on your back in bed, raise your feet, keep your feet 30 degrees with your body, keep your posture 1 min, then bounce your feet up and repeat the exercise 10 times.
Harvest: It can exercise the waist muscles, thin belly, and improve the symptoms of cervical discomfort.
Aerobics type 4: Squat jump.
Stand at attention with your feet shoulder-width apart, hands behind your ears and elbows open. Bend your knees, then jump up hard and try to jump as high as possible. Gently land, squat, and repeatedly jump for 30 times, and the number can increase with time.
We all know that there are many kinds of aerobics, marching aerobics is undoubtedly one of them, but aerobic aerobics is also different. Marching calisthenics is a kind of exercise that combines various sports forms and elements. So do you know what marching aerobics is? Let's take a look together.
First of all, marching aerobics is for gymnastics, nothing else.
Usually, you can listen to and exercise according to the matching music and action codes of gymnastics routines with the help of radio, MP3 player and other facilities, and you can also use TV and outdoor display screen. That is, it is suitable for individuals and small groups to practice, and it is more suitable for the masses to practice in various squares in response to the national fitness campaign advocated by the state.
Marching aerobics is a kind of fitness gymnastics, which combines sports, dance, aerobics, rhythmic gymnastics and other sports forms, and incorporates modern fashion elements such as pop songs to pursue human health and beauty. It is a kind of unarmed gymnastics, which can be carried out in a limited space without equipment. It is an aerobic exercise when marching, especially suitable for middle-aged and elderly people. Through exercise, we can achieve the goals of strengthening physique, preventing diseases, improving health, shaping body shape and controlling weight.
Marching aerobics
Requirements: (1) Practitioners should develop good habits and pay attention to the norms, standards and elegance of movements when doing exercises.
(2) All movements start from the left foot and change joints. Hand-foot coordination should be coordinated and cannot be reversed.
(3) Strong sense of rhythm, concise and lively movements, and no sloppiness. When doing group calisthenics, we should cooperate with each other and pay attention to the unity of movements and the graceful posture.
(4) Get rid of distractions when doing exercises, and keep a good mood and cheerful spirit.
(5) Always pay attention: keep your head straight, your neck straight, and hold your chest and abdomen.
According to the different key exercise parts, marching aerobics can generally be divided into four categories: upper limbs, lower limbs, waist, abdomen, buttocks, buttocks and whole body. Marching aerobics is a kind of fitness gymnastics, which combines sports, dance, aerobics, rhythmic gymnastics and other sports forms, and incorporates modern fashion elements such as pop songs to pursue human health and beauty.
Harvest: For white-collar workers who often sit for a long time, it can promote blood circulation, improve gastrointestinal function and prevent constipation.
Aerobic exercise type 5: supine head-up exercise
Move your body to the bed, lie flat, lean back and stick your head out of the bed. Count to 5 slowly, and at the same time turn around and return to the standby position. Repeat 3 times, and gradually increase to 10 times.
We all know that aerobics is a sport that many elderly people like, so we all need to know the benefits of doing aerobics often. Next, I will introduce it to you.
Aerobics for the elderly, also known as disco for the elderly, is a set of fitness methods for middle-aged and elderly people with China characteristics, which focuses on external strengths and integrates sports, dance and music.
Aerobics for the elderly has a strong sense of rhythm, moderate amount of exercise, and fitness cultivates sentiment. Exercise all parts of the body. That is, exercise all muscles and move all joints. Beautiful music has a good effect on the nervous system, and activities under aerobic metabolism are beneficial to the internal organs. It can also strengthen the body, lose weight and treat diseases.
Middle-aged and elderly people's calisthenics are accompanied by music, such as stretching their arms, shrugging their shoulders, swinging their hips and jumping and kicking, similar to western disco. The movements are generous, and it usually takes 30 to 40 minutes to complete a set of exercises. During exercise, the exerciser keeps stretching his arms, bending his legs, swinging his hips and shrugging his shoulders.
Although the intensity of exercise is not great, the amount of exercise is moderate or above, which consumes a lot of heat energy. During the activity, the muscles of the head, neck, shoulders, back, waist and buttocks, abdomen and limbs, ligaments and all parts of the body can be exercised. At the same time, with the activities of various parts of the body, the functions of internal organs are also exercised accordingly. It has a good stimulating effect on blood circulation, respiration, endocrine and nervous system.
Active physical and mental calisthenics for middle-aged and elderly people turn fitness exercise into entertainment. Sweet music and beautiful dance give people great psychological satisfaction, and it is easy for people to forget all their troubles and unhappiness, which is good for both body and mind.
Middle-aged and elderly people do exercises in a natural, elegant and expressive posture, and fully combine aerobics with dance. In the exercise with clear rhythm, moderate amplitude and brisk stretching, exercising the bones of the whole body and every muscle of the neck, chest, waist, abdomen and buttocks will have a positive effect on the proportional balance of the body.
For example, the muscles of trunk and limbs are enlarged and strong; Reduce the fat deposited in the waist and abdomen; Make chest and hip muscles plump, firm and curved. Middle-aged and elderly people insist on doing morning exercises, which can achieve satisfactory results in preventing obesity, emaciation and hunchback.
Conclusion: From the above introduction, I think everyone knows that aerobics for middle-aged and elderly people has many benefits. In today's social environment, the loneliness of middle-aged and elderly people has become a big problem, and aerobics for middle-aged and elderly people can solve this problem well. Laughter, a healthy and happy life is exactly what we want, isn't it?
Two-handed movements of aerobics for middle-aged and elderly people
A: Cross your fingers, be single-minded and take a deep breath.
B: straighten your arms outward, exhale and exert force outward. Repeat 3~4 times.
A: The palm of your left hand is facing down. Hold your left wrist with your right thumb. Hold the thumb of your left hand with the other four fingers and exhale. Do it over and over again, then change hands and come back.
B: The palm of your left hand is facing up and your fingers are straight. Press the little finger down and exhale. Turn your wrist and roll clockwise and counterclockwise for 5~ 10 times. Swing your hands up and down and relax.
Neck and shoulder movements
1, put your fingers behind your head, put your body weight on your hands and arms, press your head down, straighten your neck, and take five deep breaths.
2. Place your right hand in your left ear, gently hook it, tilt your head to the right, take a deep breath for 5 times, and change your left hand training after repeating it several times.
3, slowly turn the neck, clockwise and counterclockwise 5 times each.
4. Move your shoulders forward, exhale and let go, and repeat for 4~5 times.
5. Shake your shoulders, 5 times backward and 5 times forward.
6, face down to the right, repeat 3~5 times, and then hold it in the opposite direction.
7. Relax your sitting posture, put your arms vertically on your knees, and then lie on your back and chest out. The two flow alternately for 3~5 times.
Foot and foot movement
Bend your legs and lift parallel to your chest. Hold them up and down five times each, which will make you feel comfortable. Move your ankle clockwise and counterclockwise 10 times. Put your toes together and bend up and down alternately for 5 times. Put your feet flat on the ground, then change your feet and repeat the training for 20~30 times.
Hand and facial movements
1. Press the top of your head with your fingertips and move up and down. (pat)
2. Gently massage from the temple to the mandible with your fingertips.
3. Hold the upper eyelid with your index finger and thumb, and pull it outward, and repeat it many times.
4. Massage your eyes along your cheekbones.
The above calisthenics are very suitable for the elderly. The calisthenics done by the elderly should not be too intense, but we must maintain the best amount of exercise. In this case, exercise is also the most reasonable, and the elderly should control their appetite when doing exercise. If they eat too much, it is easy to have many symptoms of restraint and discomfort during exercise.