Specific contents of aerobics for middle-aged and elderly people
1, chest expansion activity
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.
Step 2 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.
3. 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.
4, lunge chest expansion method
Stand with one foot in the front and one foot in the back in a lunge posture, then spread your arms horizontally, hold your hollow fist in your palm slightly, and then slowly do the chest expansion with your arms open and closed. At the same time, your ankles and lower limbs cooperate with the opening of the upper limbs, flexing and stretching your feet in tandem, so that your upper limbs and ankles can be exercised. When you're done, change your feet and get breast enhancement.
Benefits of calisthenics for middle-aged and elderly people
1, exercise the whole body
Middle-aged and old-aged calisthenics, although the intensity of exercise is not great, but the amount of exercise is moderate or above, which consumes a lot of heat energy. 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. At the same time, with the activities of various parts of the body, the functions of internal organs are also exercised accordingly. It has a good stimulating effect on blood circulation, respiration, endocrine and nervous system.
2. Prevention of osteoporosis
Aerobic exercise for middle-aged and elderly people can make muscles and other parts that are not easy to exercise fully, improve muscle strength and slow down the speed of osteoporosis. Aerobics for the elderly has a strong sense of rhythm, moderate amount of exercise, and fitness cultivates sentiment. Exercise all parts of the body. In the process of doing exercises, exercisers constantly stretch their arms, bend their legs, swing their hips and shrug their shoulders, which not only exercises the whole body muscles but also moves all joints, which can effectively help the elderly to prevent the symptoms of osteoporosis.
Step 3 be happy.
Aerobics for middle-aged and elderly people turns fitness exercise into entertainment. Aerobics for middle-aged and elderly people is to stretch their arms, shrug their shoulders, swing their hips and jump and kick with the accompaniment of music, which is similar to disco in the west. Sweet music and beautiful dance give people great psychological satisfaction, and it is easy for people to forget all their troubles and unhappiness, which is good for both body and mind. Old people with mental illness can release their psychological pressure and live a healthy and self-sufficient life through aerobics for middle-aged and elderly people.
Step 4 regulate the brain
Aerobics can improve the function of cerebral cortex, adjust the relationship between excitement and inhibition, exercise people's will quality, change people's mental state and make people full of vitality and confidence. Make dizziness, insomnia, dreaminess, irritability and other symptoms improved and restored. In addition, calisthenics for middle-aged and elderly people can also help the elderly to soothe the liver and replenish qi, help digestion and regulate the brain.
5. Shape your body
Middle-aged and elderly people use aerobic exercise to consume excess fat and dance. Reduce the growth of subcutaneous fat by stimulating the main parts of the body. Conducive to the formation of correct posture and bodybuilding. It can strengthen the toughness of joints and improve the elasticity and flexibility of joints. Aerobics for middle-aged and elderly people can help them shape their bodies and enhance their self-confidence.
Matters needing attention for middle-aged and elderly people to participate in aerobics
1, from their own point of view, the elderly should first understand whether they have any diseases that are not suitable for exercise, such as kidney and liver diseases, serious heart disease, diabetes and so on. Old people who are going to learn calisthenics for middle-aged and elderly people had better consult their doctors in advance and exercise under the guidance of professionals.
2. The elderly should choose the fitness content that suits them. 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. In the arrangement of aerobics, no matter the form of action, the position of practice, the intensity of completion, the required rhythm and load are determined according to the nature of aerobics.
3. Pay special attention to 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. A pair of good quality shoes can prevent the elderly from being injured in sports.
4, the elderly in aerobics training, should always keep calm, relaxed and stable mental state. Avoid the adverse effects of excessive emotions during exercise on the health of the elderly.
5. Pay attention to hydration during exercise. Sweating during training will consume a lot of fluids in the body, thus weakening the strength, speed, endurance and cardiac output 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.