Spacewalk: the key to prevent falling
Spacewalkers have little resistance. Some old people can't control their movements because of poor coordination, and may fall down. Some elderly people swing their legs back and forth at the same time, which is easy to lose their center of gravity. In addition, excessive swing may cause muscle strain. Therefore, when the elderly exercise, they should hold the handrail tightly with their hands, keep their upper body straight, stand on two pedals with their knees slightly bent, keep their center of gravity stable, and then naturally swing their legs back and forth alternately, just like walking with big strides. This walker has a small load, and the elderly need to combine other aerobic training methods to better play the role of exercising cardiopulmonary function.
Pedal pedal: prevent knee joint strain.
Mainly used to exercise the strength of lower limbs. Because the angle of the instrument is fixed, if the knee flexion and extension of the elderly is unreasonable, the lower limb force line is improper, and the exercise is excessive, it will increase the burden on the knee joint and cause patella softening. Therefore, when the elderly use pedals to exercise, they should pay attention to the fact that the flexion angle of the knee joint should not be too large, and the knee joint should be aimed at the tip of the second toe, and exercise moderately according to their own sports ability.
Cycling machine: Be careful not to damage the spine.
The riding machine pulls the handrail backwards with both hands, pushes forward with both feet, stretches the whole body backwards as far as possible, and then returns to the initial position, so as to exercise the strength of the upper and lower limbs and the waist and back, move the joints of all parts of the body, and enhance the cardiopulmonary endurance. This sport is very suitable for people who often sit at their desks and strain their neck muscles and waist muscles. When exercising, the movements should be gentle, not too hard, otherwise it may cause muscle strain or spinal discomfort.
Upper limb tractor: don't bite the bullet and do it.
The equipment mainly uses its own strength to improve the mobility of the affected limb of scapulohumeral periarthritis, which is similar to going to the hospital for traction treatment. However, some patients with scapulohumeral periarthritis are eager to recover and endure severe pain. Long-term use of upper limb tractors for exercise has not only improved symptoms, but also increased local injuries. It is best for such patients to take rehabilitation exercises under the professional guidance of rehabilitation doctors or therapists to ensure safety, scientificity and effectiveness.
Sports for the elderly should pay attention to these matters.
1, be careful not to worry.
The elderly have poor adaptability to physical load, so it takes a long time to adapt to the stage of exercise, so they must enter the car in order to avoid being in a hurry.
2. Be careful not to swing and rotate
The elderly have poor coordination, weak balance, weak leg strength, slow walking and slow body movements, such as skating, swinging and various rotating movements should be taboo, otherwise it is easy to be dangerous.
Be careful not to compete fiercely.
No matter what sports the elderly take part in, they should focus on participation and fitness, and they should not be competitive and compete with others. Otherwise, the fierce competition is not only unbearable for the body, but also prone to accidents due to easy collision, fall and excitement.
4, pay attention to the head position should not be excessive transformation.
Old people should not bow their heads, bend their heads backward, bend their heads to the left and right, and don't do handstands, because these actions will make blood flow to their heads, and the blood vessel walls of the elderly will become hard and have poor elasticity, which is prone to vascular rupture and cause cerebral hemorrhage. When returning to normal posture, blood quickly flows to the trunk and lower limbs, anemia appears in the brain, eyes are black, standing is unstable, and even falls.
5. Be careful not to hold your breath.
Most elderly people have emphysema, and when they hold their breath hard, pneumothorax will occur due to alveolar rupture. Holding your breath will also increase the burden on your heart and cause chest tightness and palpitations. When you hold your breath, because the pressure in the chest cavity increases, the blood supply to the brain decreases, which is prone to dizziness and even fainting. After holding your breath, your blood volume will suddenly increase and your blood pressure will rise, which is prone to cerebrovascular accidents. Therefore, sports that need to hold your breath, such as weightlifting, tug-of-war, hard qigong, pull-ups, rope climbing, etc., are not suitable for the elderly.
It is suggested that the elderly should be accompanied as much as possible when exercising, or ask a professional coach to guide them to avoid injury during exercise.