1. Chest augmentation method

Middle-aged and elderly people need to keep their bodies upright, with their hands behind their backs, their shoulders clamped and drooping, and their arms raised as high as possible. Inhale as much oxygen as possible with your nose when raising your arm, and exhale when lowering it. Breast enhancement can help you say goodbye to white-collar natural enemy mouse hand and back strain.

Harvest:

When walking, you don't bend over, and your chest is straighter.

2. Waist and abdomen tightening method

Stand up straight, legs apart, toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, rest your right hand on your hips, breathe normally, and keep this action 5? 10 second. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.

Harvest:

It can strengthen your abdominal and waist muscles and relax your back.

Do bed exercises at home.

Lie on your back in bed, raise your feet, keep your feet 30 degrees with your body, keep your posture 1 min, then bounce your feet up and repeat the exercise 10 times.

Harvest:

Can exercise waist muscles, thin abdomen, improve cervical discomfort symptoms.

What sports are not suitable for the elderly?

1. Squat exercises

When doing squat exercise, the knee joint will be overloaded because of the low center of gravity, which will cause joint pain and accelerate the wear of articular cartilage. Long-term intense squatting can also make the blood pressure of the elderly unstable.

climb mountains

Mountain climbing is not conducive to protecting the knee joint of the elderly. Because the weight of the knee joint when going up the mountain mainly comes from its own weight; When you go down the mountain, in addition to bearing your own weight, you also have the power to rush down, which will aggravate the injury of your knee joint.

Take a walk after supper

Many old people? Walk a hundred paces after dinner and live to ninety-nine? This sentence is used as a fitness motto. In fact, walking after a meal is not suitable for everyone. From the point of view of modern medicine, when eating, especially when eating a full meal, the heart load of the elderly increases, and exercise after meals has obvious negative effects on the cardiovascular system. Therefore, the elderly should avoid exercising within 2 hours after a full meal.

Recommend sports suitable for the elderly:

1, take a walk

Walking in parks or other places with good environment can not only exercise your heart and lungs, but also enjoy the scenery. Walking fast consumes a lot of energy and won't put too much pressure on the joints.

Step 2 ride a bike

If you want to enjoy the beautiful scenery of mountains and rivers, mountain bikes can help you realize this wish. Different from hiking and long-distance running, this sport has less pressure on joints, and its energy consumption and endurance exercise are not inferior to other sports.

Step 3 play basketball

People who like team sports can't resist the temptation of basketball. The upper and lower limbs are exercised, and the hand-eye coordination ability will be improved.

Step 4 jog

5. Medical exercises

This set of movements is also very suitable, and it is a full-body exercise, which can also be done in the living room and balcony. Xinhua Bookstore also sells coaching discs and performance discs. It is not difficult to learn, but it takes a long time, about 50 to 60 minutes. It is not easy to remember 50 to 60 moves. You have to put the discs on and start playing music. This set of movements is really good for your health, and you can do it freely, but it lasts too long.

6.tai chi softball

With a racket that is a bit like a tennis racket, Tai Chi ball can be played anywhere. Playing before going to bed helps you sleep. They are sold in sporting goods stores, and a pair is left and right in 30 yuan. This sport is very convenient to do, both in the office and at home. There are coaches' CDs in the bookstore.

7. Square dance

Square dance is suitable for the elderly who are agile and energetic. With music, body dancing, whole body moving, all cells in the body have been exercised, sweating like rain, carefree after exercise. Square dance can also cultivate sentiment, make old people love music and show their enthusiasm for life again.

Step 8 walk backwards

Don't underestimate retrogression. When a person goes backwards, his body leans backwards and the pressure on his waist is also backward. It is very good for the elderly with symptoms such as lumbar disc herniation, which is helpful to relieve the compression of lumbar vertebrae. After the retrogression is completed, they can have a good sleep.

9. Tai Ji Chuan

There are many sects and moves in Tai Ji Chuan, such as the simple 24-style, which is relatively the easiest to learn, but the styles of each sect are different, but basically there is little difference. You can buy coaching discs in Xinhua Bookstore, and you can put them in the living room and balcony for five or six minutes at a time. I think it is very suitable for beginners. Of course, there are 44 types, 88 types and so on. You can study further after learning the basics.