For example, a person who has been doing squat exercises for a long time can easily do squat training even at the age of 50 as long as he is over five, 50,80, 100, and can easily do dozens of squats with a load; However, if a person has never practiced squats before and only got the idea of training when he is 50 years old, then he should start from scratch, it is not bad to do ten a day, and gradually increase the number, maybe twenty after one month and thirty after three months, and then he can do more groups, step by step.
It must be noted that squat is an important form of strength training. Although the movements seem simple, they require high strength, endurance and body, especially waist strength and leg strength.
If you start training at the age of 50, it is best to do it under the guidance of professionals, and enough is enough. Don't push yourself too hard, or you will easily cause sports injuries.
It depends on everyone's physique. If you are strong, you can do more, if you are weak, you can do less.
I am 47 years old and have been doing squats for 10 years. At first, I did squats with my bare hands, 50 times a day. At first, the action may not be right, so my knee hurts a little. Later, I checked the information on the Internet and learned that when doing it, I should straighten my back and squat hard, instead of squatting hard. If I find the feeling, my knee will not hurt.
After doing it for a while, my physical fitness improved, so I added the number to 100. Later, I felt that the effect of weight-bearing squat was better, so I practiced weight-bearing with dumbbells, not too heavy, about 5 kg. I only do 50 weights at a time, not much, because doing too much is easy to hurt my knees and back.
Up to now, I have been doing squats almost every day, doing 50 squats with weight and doing more with my bare hands. This should be done step by step according to your actual situation. Nothing is absolute, it must be easy for people and flexible according to the situation. About 50 years old, all aspects of the body function decline, certainly not as good as young people. This age should be based on physical fitness rather than meeting any requirements, so let nature take its course and don't try to be brave, so as not to cause unnecessary harm. No matter how many times you do it, as long as you persist for a long time, you will make your hip muscles tense and upturned, making your hip shape more perfect!
I'm going to Pippi Sanay Fitness Center, hoping to help you. Please pay more attention, thank you!
Hello, thank you for inviting me!
Squat can not only exercise leg muscles, but also stimulate the heart and improve its function and adaptability. Squat can improve the symptoms of osteoporosis in middle-aged and elderly people, and squat can also improve men's ability in that respect. It is a good training action, suitable for all ages.
How should middle-aged and elderly people do squat?
This is different from young people. The training of middle-aged and elderly people is mainly to strengthen their physique and live a healthy life, and the requirements for strength and muscles are not so strong. Therefore, lightweight and repeated training are the main training methods. It is not appropriate to do weight-bearing training, and the main goal should be to improve the cardiopulmonary ability.
How to arrange the amount of exercise?
It has been said many times that we should lose weight, so how much is appropriate? This varies from person to person. After all, everyone has different constitutions.
At the beginning, if you don't have a foundation in fitness or related aspects, it is recommended to start simply. Each group can do 10-20, and do three groups first. The rest time between groups is mainly to recover muscle fatigue, and the rest between groups is controlled between 60- 120, so that the body can adapt gradually, and the number and times of groups can be gradually increased.
Fitness is very important. Since you have chosen fitness, you must stick to it. If you give up halfway, all your previous efforts will be wasted. After all, the body is your own, and you can enjoy your old age with your body. I wish you all good health and happiness!
Thanks for reading!
Actually, doing squats has nothing to do with age.
It mainly depends on one's physical condition, muscle content and muscle endurance. There are no standard figures. Some people can achieve 50, while others can only achieve 5. Even because of the different health conditions of knees and other parts, it is impossible to do this action, so we should choose the exercise suitable for our age according to our own situation ~
The standard action of squat ~
Squat is a trump card for practicing thigh muscles. Squat is an action that requires great lung capacity and a strong heart. In addition, sticking to it will also play a role in losing weight. In strength training, squat is a compound and systemic exercise, which can train the muscles of thighs, buttocks and the back of thighs, and at the same time strengthen the bones, ligaments and tendons of the whole lower body. Squat is considered as a necessary exercise to increase the strength and circumference of legs and hips and develop core strength.
It is the best way to exercise a part of your age, as long as it suits you ~
To sum up, the elderly over 50 years old are more suitable for squat with bare hands, and the number of times and groups should be gradually increased during exercise. You can appropriately increase the squat with light load equipment according to the individual, but try to do it as many times as possible!
Squat is suitable for any age, as long as you master the weight and posture standards, it is impossible to get hurt.
It depends on one's physical quality. There are generally three groups, each of which is exhausted and has the best personal protection. Thank you!
I usually exercise myself and do squats, never thinking about how much others have to do.
I squat with my bare hands, thirty at a time. Basically once, there is no fixed time and frequency. I almost got up in the morning to do it.
From my feeling, squat is not a particularly difficult way to exercise, and you can squat according to your own physical strength. Physical strength is not good, you can work in groups of several. Step by step, add more. Or do a little more at a time like me, but only once. Grouping will be more effective.
So I suggest that after 50, I want to do squats, only in groups of three or five. It's not bad to do a few groups. Exercise is enough, which can not only keep fit but also do no harm to the body. If you exercise overload, you will not only not exercise, but also leave yourself with physical illness.
Doing squats after 50 generally depends on your physical fitness. Do it more often if you are in good health, and less often if you are in poor health.
Rome was not built in a day. Taking things from space is a long-term and continuous process. It won't do you any good if you don't try to do it a few times and then remember it later.
Squat is an aerobic exercise, which does not need any venues and equipment and has wide adaptability. 50-year-old people can grow from simple to small, two or three times a day. Squat exercise can increase waist and leg strength and delay aging.
Exercise varies from person to person. Choose the one that suits you best. Under the premise of ensuring safety, we have made rapid progress by persisting for half a year. Because of age, we should avoid high-intensity exercise, sweat properly after exercise, and then feel comfortable to achieve the purpose of exercise.
Squat is indeed the most effective way to exercise, and it doesn't need a lot of space and space. You can do squats at home, especially for office workers, young people, middle-aged people and the elderly. People with decreased cardiopulmonary function and knee paralysis are most suitable for squat exercise. In the past, my hands and feet were paralyzed, my heart beat fast when I walked and climbed mountains, and my lungs had difficulty breathing. Then by doing squats, my hands and feet are also quite easy to walk, and most people can't keep up with me. Besides, the cardiopulmonary function is normal now, and the heartbeat is normal after running and climbing for about one kilometer, and the lung breathing is normal. This shows that doing squats every morning is really effective. I'm 60 years old now, and I can't walk two kilometers with one hundred and twenty pounds on my shoulder. My heart beats faster, but I don't feel sick. I get up at 5: 30 every morning, then drink a bowl of boiled water and start using four kilograms of dumbbells. Squat and then lift to do 126 movements. I have been practicing at home for six years now. My blood pressure used to be very high. Now the blood pressure is normal, the belly has shrunk by six centimeters, and the waist circumference is 84 centimeters, which is two centimeters less than my wife.