Function: It can relax the waist and back muscles.

Taboo: Do not rotate more than 180? .

Middle-aged and elderly people should pay attention to controlling the range of waist twisting, with slow speed and gentle movements, otherwise there is a risk of spraining the lumbar muscles, and the range should not exceed 180? It is advisable to complete it every 3-4 seconds.

walking vehicle

Function: Mainly used to exercise leg, waist and abdomen muscles and cardiopulmonary function.

Taboo: Don't swing too much.

Many middle-aged and elderly people like to shake their legs together, which is dangerous and easy to lose their center of gravity. Once they accidentally fall, the first injury is the back of the head. When the elderly operate the walking machine, the most suitable swing amplitude is 45? Probably, the best frequency is 3-4 seconds/time.

Upper limb tractor

Function: mainly exercise the muscles of upper limbs, shoulders and back, and relieve scapulohumeral periarthritis and lumbar disc herniation.

Taboo: people with insufficient upper limb strength can't do it.

The slow pulling action of the upper limb tractor can relax the muscles around the shoulders, which is very helpful for middle-aged and elderly people with scapulohumeral periarthritis and can also play a role in preventing lumbar disc herniation. However, it is suggested that elderly people with insufficient physical strength should not play this sport. You can take whether you can do pull-ups as a standard. If you can't even do a pull-up, you'd better choose another stretching exercise.

Kicker

Function: Mainly used to exercise the strength of waist and lower limbs.

Taboo: People with joint diseases should not use the kicker.

Some old people usually think that their knees hurt, and they feel weak when they go upstairs and downstairs. They think that exercising with a kicker can strengthen the legs. However, elderly people with the above symptoms may also suffer from osteomalacia of hip joint. Originally, the bearing function of the hip joint was not good, and it was easy to damage the extensor of the knee joint with a kicker with greater exercise intensity, which would aggravate the original symptoms.

Riding machine

Function: Enhance the cardiopulmonary function, improve the muscle strength of upper limbs, waist, abdomen, waist and back and the coordination ability of limbs, and have a rehabilitation effect on limb and back pain.

Taboo: People with lumbar disc herniation should not touch the riding machine.

This sport is very suitable for people who often work at their desks and have strain on their neck muscles and waist muscles. However, if the disease has developed to disc herniation, don't use this kind of equipment, because you can't afford to ride a bicycle during spinal menopause. Toss? .

Rowing practice frame

Function: mainly exercise arm strength, latissimus dorsi and coordination ability, and relieve back pain.

Taboo: Don't pause between actions.

Rower can make the back move to the maximum extent in the process of body flexion and extension, at the same time, it can effectively enhance the elasticity and toughness of each joint of the spine and relieve back pain. However, attention should be paid to the consistency of movements during practice. There should be no pause between each push-pull movement, and the movements must be in place, otherwise the related muscles cannot be exercised.

Related reading? How do the elderly choose fitness equipment? Every kind of fitness equipment in the community has its own exercise pertinence. Proper performance can increase muscle strength and flexibility, enhance balance, and improve cardiopulmonary function and flexibility.

However, every kind of fitness equipment is aimed at certain specific groups of people? Forbidden area? Yes, you should pay attention to bypass these when playing, okay? Danger zone? , choose the project that suits you.

Pay attention to bypass these when playing? Danger zone? , choose the project that suits you. Horizontal bar, parallel bars, rings and other fitness equipment are not suitable for middle-aged and elderly people. These equipments need to consume a lot of physical strength. Middle-aged and elderly people must choose fitness equipment scientifically according to their actual situation to avoid dislocation and fracture.

For example, some communities and parks have some free fitness equipment. Although the intention is good, it is not suitable for some frail old people.

Because some equipment still requires a lot of exercise, I'm afraid of some old people? Brave? Challenge your inappropriate fitness equipment, which is likely to cause your bones and muscles to sprain. Don't exercise blindly.

Fitness equipment suitable for middle-aged and elderly people includes treadmills, hand-held fitness balls and small dumbbells. In addition, please be careful not to force your body will when exercising.