Fitness method for men over 50 years old: puppet action (exercise upper arm and waist and abdomen)
Stand up straight, feet apart, arms raised horizontally, elbows slightly bent. Fingers on the left hand are up, fingers on the right hand are down, and the body leans to the left. Then turn your right hand up, turn your left hand down, and lean to the right. So repeatedly.
Fitness method for men over 50 years old: Kneeling and squatting (strengthening back, buttocks and thighs)
Separate your feet, bend your knees slightly, and tighten your abdomen and gluteus muscles. Slowly bend your knees and squat, keep this posture for 2 seconds to the lowest point, then stand up and come to the starting position. Repeat 5 times.
Fitness method for men over 50 years old: bending control: exercise calf muscles and improve leg flexibility.
〕1〕 Keep your feet apart, keep your legs straight, and stick your hands to your hips naturally. Keep your back straight and bend forward from your hip joint. Keep this posture and count from 1 to 15.
[2] Bend down further and grasp the calf with both hands. Keep your legs straight, don't hold your knees tight, and try to touch the ground. Keep this posture and count from 1 to 10.
Fitness method for men over 50 years old: lateral leg lifting (adjusting hip joint)
〕1〕 Start posture, with hands on the ground, right knee on the ground, and left leg straight to the side.
[2] Lift and lower the straight left leg 4 times. Change your right leg before you do it. Repeat each leg more than 2 times.
Fitness methods for men over 50 years old: Kick backwards (exercise hips, thighs, abdomen and upper back).
[1] Hold your arms straight and kneel on the ground. Lower your head and move your left knee to the tip of your nose.
[2] Then raise your head and kick your left leg backwards and upwards to reach a comfortable height. Turn your leg to the tip of your nose and kick it back and up. Repeat 12 times. Change your right leg and do the same.
Fitness method for men over 50 years old: leg press lies on his side (improving the contour of the inner thigh).
[1] The right forearm supports the body and lies on the right side. Put your left foot on the ground in front of your right leg.
[2] Lift the right leg 15 times. Do it on the other side.
Fitness method for men over 50 years old: pedaling in the air (exercise legs and flatten abdomen)
Lie on your back, with your lower back on the ground, support your body with your elbows, bend your right leg to your chest, then extend your leg to keep it off the ground 15 cm, and bend your left leg to your chest. Don't hunch your back, it's like pedaling a bike.
Fitness method for men over 50 years old: arch the back (improve the shape of abdomen and curve the waist)
Lie on your back, bend your knees and keep your feet firmly on the ground. Hands behind your head.
[2] Arch your back upwards, keep this posture for 2 seconds, then lie flat and stick to the ground for 4 seconds, and repeat for 5 times.
Fitness method for men over 50 years old: squat more (exercise organs)
In daily life, squatting more and sitting less is the best exercise for various organs of the body, and squatting often can improve cardiopulmonary function and physical strength. The following four squat exercises can be done one at a time or together, regardless of time and space.
Squat squatters lean their backs and lumbosacral parts against the wall or hold railings with their hands to break down their body weight, which makes squat training easier and makes them squat for longer. The practice time can be gradually extended from the initial 1 minute to 5 minutes.
Tai Chi Squat Tai Chi Squat is that the toes are close together, the heels are close together, and then the knees are bent towards the thighs. The thighs and calves are close together, and the meridians and acupoints overlap and squeeze each other, which can play the role of massage and massage. Practice time 1 ~ 3 minutes.
Bagua Squat Bagua Squat is an action evolved from Tai Chi Squat, that is, the lower limbs of Tai Chi Squat are close together, and the lower limbs are separated, the feet are shoulder width apart, the feet are parallel, and the knee flexion is less than 90? Don't twist your hips from side to side, and the distance from the ground should not exceed 10 cm. It's easier to do gossip squat than tai chi squat. Practice time 1 ~ 5 minutes.
The squatter's forefoot touches the ground and his heel is lifted off the ground. Bend your knees, sink your torso, and press your thighs against your calves. Squat practice is difficult, so don't be reluctant to practice for the first time, and the time should be controlled at 30 seconds-1 minute.
Fitness method for men over 50 years old: sliding kick (which can relieve backache)
At home, relying on walls and chairs to do some simple sliding and kicking exercises can effectively relieve symptoms.
Sliding along the wall means standing with your back against the wall, your feet shoulder-width apart, sliding down to a half squat, your knees bending about 90 degrees, counting to 5, and then slowly sliding up the wall. Do it five times. This can strengthen the muscles of the back, buttocks and thighs.
Kicking refers to holding the back of the chair with both hands, lifting one foot backward and upward, and straightening the other foot; Slowly reset, lift the other foot, and then reset. Repeat 5 times. This can strengthen the hip and back muscles.
Fitness method for men over 50 years old: practice Tai Ji Chuan.
When practicing Tai Ji Chuan, you should be calm, keep a good attitude, concentrate and concentrate, so that you can devote yourself to the practice. As for boxing with music or many people together, it is actually more meaningful for performance, but it has much less effect on self-cultivation. Playing Tai Ji Chuan heart and soul is not only beneficial to people's physical fitness, but more importantly, it can make people calm, which is no less beneficial to people's mental health than physical health.