Squat can enhance the strength of the whole core muscle group and help the elderly to get up and stand better.

Practice: stand with your feet apart, with the distance between your feet shoulder-width; Put a chair behind your back; Keep your upper body upright, push your hips back, bend your knees, and lower your body toward the chair surface; You can either touch the chair surface with your hips or sit on the chair; Squat at the bottom and lean forward slightly; Pause for a short time, press your feet hard on the ground and return to the initial position. ?

2. Push-ups against the wall.

It can improve the strength of the whole upper body muscles, especially the arms and chest muscles.

Practice: stand about 60 cm away from the wall (the closer to the wall, the easier it is to complete the action), put your hands on the wall, shoulder height, and the distance between your hands is shoulder width; Keep your body in a straight line, bend your elbows to both sides, and lower your chest toward the wall; Lift the heel off the ground; Pause for a while, then slowly straighten your elbow and return to the initial position.

3. Lie on your side and circle.

It can enhance the muscle strength of buttocks and improve the flexibility of joints.

Practice: lying on the ground on one side of the body, the body is in a straight line; The arm under the body extends over the head; Put your head on this arm and your hip muscles contract; Raise the top leg to hip height and make a small clockwise rotation with this leg in the air;

Pause for a while, then make a small counterclockwise rotation with this leg; Put down this leg and return to the initial position; Do the same thing on the other side of your body. ?

4. Balance the contralateral limbs.

This action plays a great role in improving the balance and coordination of the body, and can also strengthen the muscles of the back and abdomen.

Practice: land on all fours, put your hands under your shoulders and knees under your hips; Keep your back straight, tighten your abdomen, raise your right hand to shoulder height, and straighten your left leg backwards; Keep this posture still, take three deep breaths, then slowly put down your hands and feet and return to the initial posture; Do the same thing on the other side of your body. ?

5. bug type.

It helps to improve the stability and balance of core muscles and the muscle strength of the whole body.

Practice: lie flat on the ground with your back, your arms and legs in the air and your knees bent; The waist is close to the ground, and the left leg and right arm are lowered to the ground; Lift the left leg and right arm to the initial position; Change your right leg and left arm, and do the same. ?

6. Type of side bracket.

Many elderly people have shoulder problems, and this action can strengthen shoulder muscles.

Practice: lie on your side on the ground, support the ground with your elbows, and the elbows are directly below your shoulders; The core muscles are tight, and the hips are lifted off the ground, so that the body is in a straight line from the ears to the feet; Keep this posture as long as possible; Lower your hips and return to the initial position; Do the same thing on the other side of your body. ?

7. Angel modeling against the wall.

It can improve posture and relieve back pain.

Practice: Back against the wall, feet 8 ~15 cm away from the wall; Keep your head close to the wall and your arms hanging at your sides; The mandible is perpendicular to the chest; Slowly raise your arms, palms facing the outside of your body; Raise your arms as high as possible and don't bend your elbows; Pause for a short time and lower your arm to the initial position.

The above contents refer to:

People's Network-Seven Strong Muscles