First, extend the class.
There are ribbed wooden frames, horizontal bars and other leg press bar equipment. Leg press is advised not to go over his shoulder. You should also be very careful when using the lower lumbar trainer, because there is little water in the muscles and soft tissues of the elderly, and some elderly people have osteoporosis, which will damage the lumbar spine if it is not done well.
Second, twist your 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 the strain of small muscles around the spine, which will have a bad effect on the intervertebral disc and may also lead to disc herniation. Therefore, when doing waist twisting, you should do what you can, don't twist your waist extremely, and don't use too much force.
Third, aerobic equipment.
The spacewalker is not suitable for elderly friends, especially those who like to derail their legs, and it is easy to dislocate. You should do more low-intensity repeated exercises.
② Riding fitness equipment is a kind of exercise equipment suitable for the elderly. Pay attention to the back of the head and pull it back as far as possible when playing, which is helpful to prevent and improve cervical spondylosis.
Skating machine is also a kind of equipment suitable for the elderly to exercise, but some old comrades play this equipment too often. Based on a cycle of 360 degrees, the average elderly friend should not exceed 1.5 to 2 cycles a second.
Fourth, strength and 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.
Hint 1:
1. Lifting your legs too high in leg press will pose a threat to the femoral head and spine of the elderly.
Try not to use the stretching trainer.
Tip 2: When twisting the waist, 180 degrees is generally safe, and it takes 3 ~ 4 seconds for some elderly people to use 1 ~ 2 seconds. Remember not to use explosive force, too fast or too hard will easily cause strain.
Tip 3: Don't swing on the same side of the spacewalker. This kind of play has no fitness effect, and you may fall down if you are not careful.
Tip 4: People with herniated intervertebral discs must not ride the plane.
Tip 5: Too fast exercise will cause excessive exercise load on the heart, and elderly friends with heart disease should pay great attention.
Tip 6: For elderly friends who can't pull-ups on the horizontal bar, don't hang your hands on the horizontal bar to avoid dislocation of the shoulder joint.