One is an extended class. There are ribbed wooden frames, horizontal bars and other leg press bar equipment. This kind of exercise does not encourage the elderly to try their best to leg press or to press their legs very high. Too high pressure does not mean health. It is recommended not to go over the shoulder at the highest.
The second is to twist the waist. The waist of the elderly is relatively stiff, and the movements should be as slow and soft as possible when twisting the waist. Twisting the waist too fast will lead to small muscle strain around the spine, which will have adverse effects on the intervertebral disc and may lead to disc herniation. So when doing waist twisting, you should do what you can, don't twist yourself to the extreme, especially don't use too much force.
The third is aerobic equipment. Dr. He Zhijian said that some elderly people regard the spacewalker as a "power-splitting device" and increase the stride to 160 degrees to 180 degrees, which is quite dangerous. Because it may lead to the relaxation of the ligament of the hip joint, it is easy to cause dislocation. Dr. He suggested that the elderly should do more low-intensity repeated aerobic exercise.
Two-position spacewalker
The fourth is strength equipment. (1) horizontal bar. The purpose of the horizontal bar for the elderly is mainly to stimulate muscles. 60-year-olds don't need to work too fast and too hard, and they don't need to work 100%. People with moderate disc herniation can bend their arms moderately on the horizontal bar, land their feet and hang more than half of their weight, which is equivalent to suspension traction. (2) kick in place. Old people in patella softening are not suitable.
Improve your body shape: The most fundamental function of fitness is to change your body shape. Fitness can increase or decrease any part of the body (as long as it is made of muscle tissue) and effectively change its shape, so as to achieve the effect of beautiful figure, and this process can be controlled.
Good for health: strengthening the body, such as meat, bones, blood circulation system, respiratory system and endocrine system, has stronger stimulation than general exercise and is more effective in improving human health.
Anti-aging: through fitness, you can keep your hormone secretion at a relatively high level, thus achieving the effect of delaying aging. Some men who insist on exercising can maintain good sexual function and abundant physical strength until they are 60 years old; Some women in their fifties have the same tight muscles and no fat, showing the breath of youth everywhere.
Energetic: With a strong body, the whole person becomes energetic and can have the best mental state at any time.
Self-confidence: The most important thing is that many people don't know how much influence fitness has on a person's psychological aspects. When you have experienced fitness exercise, you will feel that you have a kind of strength, a kind of self-confidence, which can enable you to cope with almost everything and challenge everything. The eyes of others who sit up and take notice can also make you emotional and enthusiastic.