The method of aerobics for middle-aged and elderly people, different exercises are suitable for doing at different times, and this exercise is still relatively high intensity. Active exercise is also a life attitude, and exercise can prevent the "three highs". The following aerobics methods for middle-aged and elderly people are shared, hoping to help everyone!

The method of aerobics for middle-aged and elderly people is 1 1. Many middle-aged and elderly people sit incorrectly. Most of them lie flat on the ground, lift the whole upper body, put their hands across their necks, and touch their knees with elbows. This practice leads to long-term exertion on the muscles at the root of the thigh, while almost no exertion on the abdomen. If this goes on for a long time, the waist muscles will be tense and the neck nerves will be compressed.

The correct way is to lie flat and keep your upper body straight, so that your waist can really get strength. Middle-aged and elderly people should pay attention to the waist not leaving the ground, then slowly lower their bodies to their original positions and repeat the above actions. When the abdominal muscles pull the body up, exhale slowly to ensure that the deeper muscles in the abdomen participate at the same time, so as to get exercise.

2. Many people do sit-ups at home. Everyone thinks this sport is getting better and better. In fact, it is easy to cause abdominal muscle strain. Too fast frequency can't improve the exercise effect. Only by slowing down the exercise rhythm properly can we avoid the physical discomfort caused by excessive fatigue and enhance the training effect of abdominal muscles. In order to achieve the goal of reducing abdominal fat, it is necessary to control the rhythm and avoid doing a lot of sit-ups from the beginning, which will lead to muscle pain. Middle-aged and elderly people can try to do it five times a minute at first, and then gradually increase it until it reaches about 30 times.

3. When doing sit-ups, try to keep your body balanced, don't swing from side to side, and don't deviate from a straight line. Try to control the direction of sit-ups and try to slow down. It is best to feel the movement of abdominal muscles when you get up, so that middle-aged and elderly people can exercise abdominal muscles well.

4, simple sit-ups can only achieve the effect of local slimming, but also need to cooperate with other aerobic exercise. Long-term sit-ups can strengthen abdominal muscles, but other parts of the body, such as thighs and buttocks, get relatively little exercise. It is impossible to lose weight in a certain part by only one kind of exercise.

There are 2 1 methods for middle-aged and elderly people to do calisthenics, and the arm chest expansion 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.

2. The waist and abdomen are tightened.

Step 1: Stand up straight, legs apart, toes forward.

Step 2: Take a deep breath, slowly lift your left hand over your head, exhale, slowly lean to the right, and rest your right hand on your hips for 5- 10 seconds.

Step 3: Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.

3, wrist exercise. Wrist movement can make the fingers and wrist joints more flexible, relax the wrist and make the wrist less tired.

Step 1: clench your fist, then release your fingers, and repeat this many times.

Step 2: Turn your wrist clockwise and counterclockwise.

Step 3: Relax your hands and bend your palms up or down.

4. Head exercises.

Step 1: Keep your upper body still until you see your left shoulder. Try to turn your head and neck to the left for 3 to 5 seconds, and then turn your head and neck to the right. The requirements are the same as above.

Step 2: Repeat 5 to 10 times. Head movement can promote blood circulation in the head and enhance memory.

5. Leg exercises.

Step 1: Hold the support or put your hands on your hips, lift your left foot forward, hook your toes, and then press your heels down slightly.

Step 2: Change your right foot and repeat the above actions. Repeat this group of actions for more than 10 times.

6. Cross your palms.

Stand still, hands drooping, palms crossed, palms facing the abdomen, and then open your arms outward, the opening range is suitable for your nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.

The benefits of calisthenics for the elderly

1, strong. Although the exercise intensity of calisthenics for the elderly is not great, it is still above moderate intensity.

Muscles and joints in all parts of the body are fully exercised during exercise. Long-term training can enhance the physique of the elderly, enhance muscle endurance and cardiopulmonary function, and prevent diseases.

2. shape the body. Aerobics for the elderly can help them consume too much body fat.

And through regular correct posture training, we can change the previous bad posture and correct the body posture of the elderly.

Matters needing attention in calisthenics for the elderly

1, understand the body. Old people should know their bodies and know if they have any diseases that are not suitable for aerobic exercise, such as serious heart disease and high blood pressure.

If you have this disease, you should consult a professional doctor before exercise.

2. Exercise intensity should not be too high. Old people are not as healthy as young people, and the exercise intensity that the body can bear should not be too great, otherwise it will easily hurt the body.

Old people had better go out to exercise in the morning. Because the air in the morning is fresh and suitable for breathing, do some pranayama exercises, such as Tai Chi and jogging.

4. It is suitable to participate in some entertainment sports such as square dance and social dance in the evening. For the elderly, it is much better to go out to exercise at night than to stay at home and watch TV.

Old people are afraid of loneliness. Going out to participate in some square dances and ballroom dances can not only exercise but also expand your social circle.