What effect does aerobics have on middle-aged and elderly people? We know its efficacy and function very well. This kind of food is more precious. More attention should be paid to the ingredients used in medicine, which can also refresh the mind and eliminate fatigue. What effect does aerobics have on middle-aged and elderly people? Teach you to keep in good health.

What is the function of calisthenics for middle-aged and elderly people? 1 The function of calisthenics for middle-aged and elderly people is:

Thin arms, reduce excess fat in arms.

Action 1: Hold a dumbbell with a weight of 2-4kg in each hand, bend your knees in front of the fitness ball, and keep your arms extended downward. At this point, the direction of your palm is parallel to the front. Then slowly shift your body's center of gravity to the ball to achieve balance. Slide the ball slowly to the position of your stomach to ensure that your outstretched arm just leaves the ground, and then lift your toes to tighten your body. At this time, your body should be in a straight line from head to toe.

Action 2: Keep your body center of gravity unchanged and bend your arms upward until your palms can reach your shoulders. Then extend your arm to the floor again and restore the posture in step a, so that two consecutive movements are a group and repeat the exercise 12 times.

Thin legs and waist

Action 1: Sit quietly on the fitness ball, with legs parallel to the ground and knees bent 90 degrees. Take a dumbbell weighing 2~4kg in each hand. Consciously tighten the waist and abdomen and exercise the fat here. Elbows down, palms facing each other, lift dumbbells to shoulder height.

Action 2: Hold the dumbbell in your right hand and slowly lift it over your head. At the same time, the left leg is straight forward and parallel to the ground. Keep this action still for a while, so that the muscles of the arms and legs can be fully exercised. Then restore them to their original positions. Practice on the other side and repeat 12 times.

Hip weight loss

Action 1: Hold a dumbbell with a weight of 2-4kg in your left hand, extend vertically to the ground, and keep a static sitting position on the fitness ball. Slide down slowly until you reach the posture shown in the figure. Bend your arm upward, gradually lift it upward, and finally straighten it perpendicular to the ceiling. As support and help, put your right hand on the biceps of your left arm.

Action 2: Keep your body posture and elbow position unchanged, slowly lower your left hand and cross your body until the dumbbell can touch your right shoulder. Then lift it vertically to the ceiling again to complete the whole action. 12 times as a group, first practice with the left arm as an example, then change the right arm and repeat the whole set of movements.

What effect does aerobics have on middle-aged and elderly people? 2 Push the fitness ball.

Objectives: Shoulders, biceps, abdominal muscles, gluteal muscles and legs.

1. Stand with your feet open, slightly wider than your shoulders. The fitness ball is on the floor in front of you.

2, squat, knees later than toes, holding the ball with both hands.

3. Stand up from the squatting position and throw the ball 70cm into the air.

4. Catch the ball, squat down immediately and put the ball on the ground.

5. Do 10 times.

Fitness ball weight loss exercise

Throw the fitness ball gently.

Target: arms, biceps and abdomen.

1, stand 50 cm away from the wall. Feet apart, shoulder width apart. Bend your knees slightly and tighten your abdominal and back muscles. Hold the ball with your hands high on your chest.

2. Bend your elbow slightly, turn your upper body to the right, throw the ball at the wall and catch it again.

3. Do 15 times, and switch sides repeatedly.

Weight loss goal: arm

1. Stand with your feet open, slightly wider than your shoulders. Bend your knees slightly and hold the ball.

2. Squat down, put your arms behind your back, and the ball swings between your arms. Stand still, push the ball in front of your body, and then swing over your head.

3. Do it 20 times.

Weight loss goals: abdominal muscles and gluteal muscles.

1, stand, feet open, shoulder width, and lift the ball over your head.

2, squat, knees later than toes, elbows bent behind the back, arms behind the ears.

3. Stand up and put the ball back on the top.

4. Do 15 times.

Weight loss goals: abdominal muscles, back and hips.

1, lying on the ground, with thin legs together and straight, holding the ball with both hands. Bend your elbow and put it next to your ear. Put your arms above your head.

2. Tighten the abdominal muscles and lift your legs into the air.

3. Slowly lower your legs and stretch them together. When you lower them to about 25 cm from the ground, lift your legs again.

4. Do it 20 times.

If you choose a fitness ball to help yourself in fitness, you can definitely get the effect of fitness and weight loss. You should also use the fitness ball reasonably when exercising. Many people can't use it, so you must follow the waiter's instructions when you buy it yourself. If you can't use it yourself, you must ask clearly when you buy it, or you can use the fitness ball on TV.