How do middle-aged and elderly people do calisthenics? We often see many middle-aged and elderly people exercising in the square, because proper exercise for the elderly will be good for their health, but the physical quality of the elderly is different from that of young people, and the exercise they do is different. So what should the middle-aged and elderly people do?

How to do calisthenics for middle-aged and elderly people 1 In the arrangement of calisthenics, whether it is the form of action, the part of practice, the intensity of completion, the required rhythm, and the load, it is necessary to highlight the effectiveness of strengthening the physique of the elderly in order to have a long-term attraction. 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.

For the exercisers themselves, we should first know whether they have any diseases that are not suitable for exercise, such as kidney and liver diseases, serious heart disease, diabetes and so on.

Secondly, choose the fitness content that suits you. First of all, find out what you want to achieve, whether to lose weight or be strong, whether to have broad shoulders or thin legs, and so on.

Third, we should pay special attention to the problem of shoes when practicing aerobics. To choose a pair of travel sports shoes that suit you, the front of the sole should be soft, flexible and elastic, which can absorb the impact of jumping.

Fourth, in training, we should always maintain a calm, relaxed and stable mental state.

In addition, sweating during training will consume a lot of fluids in the body, thus weakening the strength, speed, endurance and cardiac output ability of the exerciser. Therefore, drink cold boiled water 1 ~ 2 hours before and during training, and drink water in a planned way after training, and then drink when thirsty.

Aerobic exercise that can be done at home.

Middle-aged and elderly friends can use the living room space for simple fitness activities, and the effect is also good.

First, get up.

After getting up in the morning, after washing, smile, stand with your feet shoulder width, relax your upper body, squat down slightly in your lower body, grab the ground on your toes and look out.

Second, the head activity.

Take the head as the pen tip, shake your head and write the word "Shou". 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, chest expansion activities

Stand in the same posture, legs slightly bent, arms horizontally bent forward through the chest (fingers crossed forward), head down and chest out. 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, 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.

5. Draw a circle with two palms.

Palm relative to about 10 cm. Keep this distance, the height of the palm is equal to the belt, and the distance between the palms remains the same. Then the upper arm drives the arm to do circular motion. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then turn right and continue as mentioned above, and draw a circle 20 times in both positive and negative directions.

How do middle-aged and elderly people do aerobics II? Aerobics 1: chest enlargement 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 enemies-mouse hand and back strain.

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

Aerobics type 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 and breathe normally. Hold this action for 5- 10 seconds. 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.

Aerobic exercise type 3: family bed exercise

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: It can exercise the waist muscles, thin belly, and improve the symptoms of cervical discomfort.

Aerobics type 4: Squat jump.

Stand at attention with your feet shoulder-width apart, hands behind your ears and elbows open. Bend your knees, then jump up hard and try to jump as high as possible. Gently land, squat, and repeatedly jump for 30 times, and the number can increase with time.

Harvest: For white-collar workers who often sit for a long time, it can promote blood circulation, improve gastrointestinal function and prevent constipation.

Aerobic exercise type 5: supine head-up exercise

Move your body to the bed, lie flat, lean back and stick your head out of the bed. Count to 5 slowly, and at the same time turn around and return to the standby position. Repeat 3 times, and gradually increase to 10 times.

Harvest: During the activity, the muscles of the head, neck, shoulders, back, waist and buttocks, abdomen and limbs, ligaments and all parts of the body can be exercised.