After knee surgery, Sammo Hung's physical strength deteriorated, and the media photographed him in a wheelchair. His daughter-in-law is also worried that he doesn't even have the strength to have grandchildren. Alan Tam, a Hong Kong star, posted a photo with Sammo Hung at a dinner party and found that Sammo Hung, who has the reputation of "the most flexible and fat man", lost a lot of weight. Although his wife explained on his behalf that Sammo Hung only lost weight after a light diet, many fans left messages worrying that he looked old and healthy.
Silver-haired people lose weight, first beware of muscle loss.
For patients with degenerative arthritis, it is very important to reduce the joint burden, but silver-haired people must pay special attention. The emaciation of middle-aged and elderly people is often unhealthy, but muscle emaciation. Touching your thighs will make you feel your legs soft and your arms loose like butterfly sleeve. Therefore, although it is important for silver-haired people to control their diet and lose weight, it is more important to practice muscle strength, otherwise it will not only be muscle weakness, but also accelerate bone loss.
Silver-haired people usually don't eat much, and their diet is not balanced. The focus of diet control should be to choose the right food, eat less sweets and starchy foods, eat less fatty foods and eat less protein foods. Exercise is very important for silver-haired people to lose weight, because exercise can increase calorie consumption by increasing muscle mass and accelerating metabolism. In addition to brisk walking, running and other aerobic exercises, we must also increase weight-bearing exercise to avoid muscle atrophy and maintain a good posture.
Weight training can be done simply at home.
Weight-bearing exercise is weight training. It is best to do weight training in the gym under the guidance of a sports coach, but you don't want to spend money in the gym, you can do weight training at home. Using the weight of the body to do "unarmed weight training" also has an effect. There are many sports guidance films on the Internet now. It is suggested that you can practice squat. Squat bears the weight of the upper body with the lower limbs, which helps to strengthen the bones of the lower body. Hips, legs, waist and abdomen are all trained at the same time.
Keeping your back straight, raising your head and chest, and abdomen are also weight training.
To strengthen the abdomen, you can lie on the ground and do sit-ups to strengthen the abdominal muscles. For those who don't have the physical strength to do abdominal exercises, it is suggested to keep their backs straight, hold their heads up and hold their chests high, reduce their abdomen, and also strengthen their muscles. If you can lift dumbbells, the muscle strength training of upper limbs is the best. If you don't buy dumbbells, it is equally effective to fill the bottle with water or sand and raise your hands up and back.
The most effective action to practice chest muscles is standing on the ground, which is more difficult for silver-haired people. They can lean on the table, then support and push their bodies up with their hands. They can train biceps brachii and chest muscles at the same time. Leg lifting can also be used for leg weight training. Legs are the largest muscle group in the whole body and have enough weight. When sitting or lying down, lift your legs and hold your abdomen, which can train your thighs and abdomen at the same time.
Walking in the swimming pool can exercise muscle strength better than riding a bike.
Many silver-haired people are afraid to walk and run for fear of knee discomfort, and instead ride bicycles as exercise. Actually, muscle training is limited. Walking in the pool and paddling with both hands are better than riding a bike. Because of the great resistance in water, the buoyancy of swimming pool can reduce the pressure of weight on joints, and when walking and paddling in water, the resistance of water also forms muscle weight training, which is a good training place for silver-haired people with joint pain. Next time you go to the swimming pool, don't swim. Instead, hold the pool edge from beginning to end. Walking and paddling in water is more effective.