In the arrangement of aerobics, whether it is the form of action, the position of practice, the intensity of completion, the required rhythm, or the size of load, it is necessary to highlight the effectiveness of the physical quality of the elderly in order to have a long-term appeal. The movement design of calisthenics for middle-aged and elderly people should be based on simple and easy-to-learn movements. The joints involved are mainly neck, waist, neck joint, marrow, knee and shoulder joint, and the range of motion should not be too large. In the process of running and jumping, mainly walking and jumping intermittently. Don't change the direction too much, breathe naturally, and move gently and rhythmically. It can increase the range of chest activity, enhance the function of lung tissue and improve visceral metabolism.
Middle-aged and elderly friends who can also do aerobics at home can use the space in the living room for simple fitness activities, and the effect is also good. First, get up activities After getting up in the morning, after washing, smile slightly, stand with your feet shoulder-width, relax your upper body, squat down slightly in your lower body, scratch the ground with your toes and look down at your eyes. Second, the head activity takes the head as the nib and shakes his head to write the word "longevity". Then let your head turn around these two words, clockwise first, and then in the opposite direction. The above actions should be slower, and the time is about 2 minutes.
Third, the standing posture of the chest expansion activity remains unchanged, the legs are slightly flexed, the arms are horizontally lifted forward over the chest (the fingertips are folded forward), and the head is bowed with the chest. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend your legs and extend your legs once, bend your arms flat on your chest, then vibrate once (fist down), and then retract. The time is about 1 minute. Fourth, the posture of standing with palms crossed remains unchanged, with hands drooping, palms crossed, palms facing the abdomen, and then arms spread outward, and the spread range depends on their own fitness and nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.