Fitness exercise suitable for the elderly
1. Chest augmentation 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 enemy mouse hand and back strain.
Harvest:
When walking, you don't bend over, and your chest is straighter.
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, breathe normally, and keep this action 5? 10 second. 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.
Do bed exercises at home.
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:
Can exercise waist muscles, thin abdomen, improve cervical discomfort symptoms.
4. Squats and aerobic exercise
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.
Harvest: For white-collar workers who often sit for a long time, it can promote blood circulation, improve gastrointestinal function and prevent constipation.
Step 5 do sit-ups
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.
The benefits of male fitness
1. If you want to be happy, run to release the pressure of life and work.
Living in this high-pressure society, there are too many things to face every day, and some people are easily crushed, resulting in psychological depression and negative energy. When you sweat, there is a good solution. Runners have such experiences and feelings, and their mood will change when they encounter troubles.
So what is the specific principle? Quite simply, active exercise makes our body produce a substance that is beneficial to body and mind, also called? Happy hormones? what's up Endorphins? . Through exercise, the body will produce a lot of this element, which will make you feel relaxed and happy! So if you want to relieve stress, take active exercise!
2, fitness sexy, it is easier to hunt girls around you.
Which girl doesn't like a man with a tight figure, thick arms and a flat belly? Sexy men can make women lose control of themselves, such as the handle of love on underwear, sexy abdominal muscles and strong arm muscles, including the picture of Kai Ko covering her naked body with rose petals to reveal her collarbone in Tiny Times 3, which makes all the girls in the cinema scream and so on. If one day he suddenly starts to exercise, he must like someone around him, find a topic through fitness or make himself more confident through fitness.
3. What is fitness? Viagra? Rolling sheets is more fierce.
According to a survey, compared with sedentary people, walking fast for 30 minutes four times a week or doing other exercises with equivalent energy consumption, such as swimming and jogging, can reduce the incidence of sexual dysfunction in adult men by 2/3. Because the muscle strength of abdominal muscles and limbs plays an important role in the concrete implementation of plate rolling, it is very important to train the waist and abdomen muscles and limbs moderately.
4. Fitness can build self-confidence and meet challenges.
Losing enthusiasm for life and feeling depressed will make men feel helpless, incompetent and unable to do anything. So the simplest solution is to start fitness.
As long as you gradually set exercise goals for yourself at the beginning of fitness, then with the gradual realization of the goals, men can get a happy mood and establish self-confidence for themselves. Secondly, long-term exercise can help men develop good living habits, make their bodies healthier and bring positive mental changes to men.
5. Fitness promotes better sleep.
A good night's sleep will improve your concentration, efficiency and mood. Exercise is the key to a good sleep. Regular exercise can help you fall asleep faster and make you sleep deeper.
6. Fitness can dredge blood vessels and prevent diseases.
Regular and scientific physical exercise also has a good influence on the morphological structure and function of cardiovascular system. For example, after endurance training with appropriate intensity, it can improve and enhance the blood supply capacity and metabolic capacity of myocardium, reduce the fat deposition on the blood vessel wall, play a positive role in preventing arteriosclerosis, and also prevent the occurrence of myocardial ischemic diseases.
Aerobic exercise in bed
1. Turn your head and bend your ankle.
People sometimes feel dizzy. This is because a night's sleep makes the muscles of the head and neck stiff and the blood circulation in the head is not smooth, which leads to insufficient blood supply to the head.
If you lie in bed after waking up and turn your head left and right for 8- 10 times, you can also reduce dizziness.
At the same time, ankle flexion and extension 10-20 times can make lower limbs move.
Stretch.
When sleeping, the body usually takes the posture of flexion and contraction. After waking up, I crossed my hands in bed, reached over my head, turned my hands, straightened my toes and stretched myself.
At the same time, with the action of deep breathing, repeated practice for 4-6 times will help to eliminate fatigue and accelerate awakening.
3. supine lateral flexion.
Lie on your back in bed, lift with one hand, bend your upper body and straighten your lower limbs forcibly, and do it 6-8 times left and right.
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