How do middle-aged and elderly people do meridian exercise? Now many middle-aged and elderly people like to do meridian exercise. Proper meridian exercise can not only solve the loneliness of middle-aged and elderly people, but also help their health for a long time. This article teaches you how to do meridian exercises for middle-aged and elderly people.

How do middle-aged and elderly people do aerobics? The first stretch is 8×8.

Preparatory posture: upright. The first eight beats: 1, 2. The left arm is lifted obliquely from the right side up to the left side, and the left foot is moved out one step. 3. 4 Lift the right arm obliquely from the left to the right, hold your head up and hold your chest out. 5, 6 arms cross from the side hem to the front of the abdomen, palms inward, head down. 7, 8. Swing your arms sideways, lift obliquely, palms facing each other. The second eight beats: 1, 2. The left arm is tilted forward, the right arm is bent at the elbow and the right hand is placed at the elbow of the left arm. 3, 4 The left arm is raised horizontally in front. 5. 6 The right arm passes under the left arm, and the two arms extend to the left arm and bend over the shoulder. The right arm is lifted horizontally, and the fist is clenched, and then turn right and squat down. 7, 8 The left leg and right leg are upright. The third and fourth eight beats are the same as the first and second eight beats, and the directions are opposite. The fifth to eighth eight beats are the same as the first to fourth eight beats.

Part II: Limb Movement 8×8

Preparatory posture: upright. The first eight beats: 1, the left arm is raised to bend the elbow, the right arm is raised, the fist center is forward, and at the same time, the left foot steps out, climbs, pushes the right hip and bends the left leg. 2. Right foot and left foot, left upper skeleton, right leg bent, left arm up and upright. 3 Use 1.4, raise your arms and elbows sideways and stand upright. The 5-8 beat is the same as the 1-4 beat, and the direction is opposite. The last eight beats are the same as the first eight beats. The third eight-beat: 1, arms extended sideways, fingers separated, palms forward, and left foot opened in one step. 2. Put your arms around your waist and point your right foot to the ground next to your left foot. 3 is the opposite of 1. 4 is the same as 2, but in the opposite direction. 5-7 is the same as 1-3. The eighth beat returns to the upright position. The fourth eight beats are the same as the third eight beats. The fifth to eighth eight beats are the same as the first to fourth eight beats.

Section III: Shoulder Movement 4×8

Preparatory posture: upright. The first eight beats: 1, the left shoulder is lifted upward, and the left leg is stepped forward to the left to make a lunge. 2. Restore the left shoulder. 3. Lift your right shoulder upward. 4. Restore the right shoulder. 5. Lift your shoulders. 6. Shoulder recovery. 7 with 5, 8 with 60, the second eight beats: 1, 2, the center of gravity moves backward, the left leg is straight, the right leg is bent, and the shoulders are held back and forth. 3,4 beats and 1, 2,5 to 8 beats and 1 to 4 beats, in opposite directions. The eighth beat closes the left leg and the right leg. The third and fourth eight beats are the same as the first and second eight beats, and the directions are opposite. The fifth to eighth eight beats are the same as the first to fourth eight beats.

Section 4: Chest expansion exercise 8×8

Preparatory posture: upright. The first eight beats: 1, 2, the hands vibrate backward through the chest to the sides of the straight arm, the palms are forward, and the left foot is opened one step. 3.4 Bend your elbows on your chest, palms inward, right foot and left foot, and bow your head with your chest. 5-8 is the opposite of 1-4. The last eight beats are the same as the first eight beats. The third eight beats: 1, 2, punch forward with both hands through the waist and step on the left foot. 3. 4. Bend your arms in front of your chest, chest out, palms down, right foot to the left, toes up, and feet on the ground. 5-8 is the same as 1-4, in the opposite direction. The fourth eight beats are the same as the third eight beats. The fifth to eighth eight beats are the same as the first to fourth eight beats. Take the eighth and last beat, and stand upright.

Section 5: The lateral movement of the car body is 8×8

Preparatory posture: upright. The first eight beats: 1, 2, the left arm is lifted down, the right arm is bent sideways, the left waist and left palm are backward, and the left foot is stepped out. 3.4 The upper body is restored to an upright position, and the front straight arms of the two arms are crossed. 5。 8 is the same as 1-4, but in the opposite direction. 8 Return to the upright position. The last eight beats are the same as the first eight beats. The third eight beats: 1, 2, hold the palm of your hand with both hands, tap the side twice, and stamp your left foot next to your right foot twice. 3, 4 The left arm is raised horizontally, the right arm is raised upward, the palm is forward, and the right foot is on the outside of the left foot. 5。 8 is the same as 1-4. The fifth to eighth eight beats are the same as the first to fourth eight beats.

Section 6: Body Rotation Movement 8×8

Preparatory posture: upright. The first eight beats: 1, raise your arms horizontally left and right, and open your left foot in one step. 2, two arms around the waist. 3. Turn your upper body 90 degrees to the left. Raise your left arm horizontally and raise your right arm upward. 4. Turn your upper body 90 degrees to the right. Same as 2. 5 and 6 are the same as 1. 7, 8 back to the upright position. The last eight beats are the same as the first eight beats, in the opposite direction. The third eight beats: 1, 2. Right hand rested on her hips, left hand tilted, left foot stepped out to open the squat, and turned to the left rear body at the same time. 3, 4 restore to open eyes, hands akimbo. 5-6 is the same as 1. 4。 7 and 8 are upright again: the fourth octave is the same as the third octave, in the opposite direction. The fifth to eighth eight beats are the same as the first to fourth eight beats.

Section 7: Bone Movement 8×8

Preparatory posture: upright. The first eight beats: 1, 2. The elbow is bent on the side, the left forearm swings from bottom to top, the right forearm swings from top to bottom, and the left foot steps out of the left hip. 3 and 4 are the opposite of 1 and 2. 5-8 is the same as 1-4. The last eight beats are the same as the first eight beats. The eighth beat returns to the upright position. The third eight beats: 1, 2. Bend your elbows on your chest, move from left to right, and do a left crawl. 3 and 4 are the same as 1 and 2. 5-8 is the same as 1-4, in the opposite direction. The fourth eight beats are the same as the third eight beats. The eighth beat returns to the upright position. The fifth to eighth eight beats are the same as the first to fourth eight beats.

Section 8: Abdominal backward movement 8×8

Preparatory posture: upright. The second eight beats: 1, 2, 3, 4. Lift your arms horizontally over your head and go down to the side, and take a small step to the left with your feet. 5.6 Hold the waist with your fist straight, squat down, lean back, and hold your head up and hold your chest high. 7, 8 upper body reduction, legs straight. The last eight beats are the same as the first eight beats. The third eighth beat in the opposite direction: 1, 2, 3, 4, with arms raised and upper body vibrating backwards twice. 5, 6 The upper body leans forward, and both hands and fingers touch the ground. 7, 8 back to the upright position. The fourth beat and JL beat are the same as the third beat and the eighth beat, and the directions are opposite. The fifth to eighth eight beats are the same as the first to fourth eight beats.

Section 9: Kicking 8×8

Preparatory posture: upright. The first eight beats: 1, 2. The left arm bends in front of the chest and opens obliquely downward, the palm is upward, and the knee is raised and then lowered and opened. 3 and 4 are the opposite of 1 and 2. 5.6 Raise your arms horizontally, palms down, lift your left foot and bend your knees. 7, 8 back to the upright position. The last eight beats are the same as the first eight beats, in the opposite direction. The third eight beats: 1, 2 The left hand is akimbo, the right hand bends its arm and puts a fist on its shoulder, and the left foot kicks 45 degrees. 3, 4 left foot and right leg slightly squat, right hand on the side. 5 and 6 are the same as 1 and 2. 7, 8 back to the upright position. The fourth octave is opposite to the third octave. The fifth to eighth eight beats are the same as the first to fourth eight beats.

Section 10: Whole Body Exercise 8×8

Preparatory posture: upright. The first eight beats: 1, 2, the center of gravity moves to the left, the left arm is raised horizontally, and the right arm is flexed in the chest. 3 and 4 are the opposite of 1 and 2. 5。 8. Put your arm on your head and go through the lower right and the lower left to the left. The last eight beats are the same as the first eight beats, in the opposite direction. The third and fourth eight beats are the same as the first and second eight beats.

Section 1 1: jumping movement 8×8

Reserve resources: integrity. The first eight beats: 1-4 The left foot starts to run three steps forward. On the fourth beat, the right foot falls to the ground and opens. 5 Stick your right hand on the right skeleton, then open your left hand sideways through the chest and turn to the left skeleton at the same time. 6 Bend your left arm to your chest and push your hips to the right. Seven times is exactly the same as five times and eight times. The second eight beats: 1-4 runs three steps backward, and the arm movements are the same as those of the first eight beats, but in the opposite direction. The third eight beats: 1, 2 clenched fists, arms crossed in front, knees bent, feet together. 3. 4. The two arms swing obliquely upward through lateral swing; Jump up and stand on tiptoe. Bend your left arm over your shoulder, lift your right arm horizontally, and then kick and jump once. 6 Raise the left arm horizontally, bend the right arm over the shoulder, and kick and jump once after the exchange. 7 and 5, 8 back upright, the fourth eight beats and the third eight beats, in the opposite direction. The fifth to eighth eight beats are the same as the first to fourth eight beats.

Part 12: Complete the movement 4×8

Preparatory posture: upright. The first eight beats: Man-3 starts to take the Yangko cross step with his left foot and swings his hands back and forth. 4 One-leg exchange jump. 5-8 is the same as 1-4. The last eight beats are the same as the first eight beats. In the third eight beats, the feet are left and then right, and then step by step. 1, left hand akimbo, right hand side. 2 right hand rested on her hips. 3. The left arm should be bent. Make a fist in your right arm and bend your shoulders. 5 Lift the left arm vertically upward. 6 Right arm straight arm up. Seven, eight high five, hands above your head twice. The fourth eight beats: hands first left and then right, then shoulders, waist front and down. On the seventh beat, high-five your hands in front of your body 1 time. The eighth beat returns to the upright position.

Everyone should also know how to do meridian exercise for middle-aged and elderly people. Very clear. In fact, in our life, the elderly have been working hard for their children all their lives. As time goes on, the health status of the elderly is getting worse and worse. Therefore, if you have time, you must spend more time with the elderly at home, which can also make the elderly happy.

Magic Meridian Exercise Section 1: Pulling Ren Pulse. Key points of posture: the feet are shoulder width apart, the arms are rotated 360 degrees back and forth, the human body leans back, the head leans back and gradually retracts.

Section 2: Dura Meridian. Key points of posture: the feet are shoulder width apart, and the arms are rotated 360 degrees from back to front, bent down and gradually retracted.

Part III: Pulling the pulse. Key points of posture: lunge left, cross your hands and fingers, palm up, bend the left side of the human body, pull it hard and gradually withdraw it; Lunge right, cross your hands, palm up, bend your body to the right, pull it hard, and gradually get it back.

Section 4: Knocking on the Liver and Gallbladder Meridian. Key points of posture: March with your feet shoulder-width, holding empty fists in both hands, starting from the top of the kneecap, four beats, knocking on the abdomen and thighs, then turning the liver and gallbladder meridian, starting from the huantiao point, four beats, knocking on the top of the kneecap, and gradually retreating.

Section 5: Balanced Fitness Exercise. Key points of posture: feet are shoulder width apart, hands are raised horizontally, squat, squat. Don't squat, stand up and stand up straight, and take it back slowly.

Section 6: Beat your chest. Key points of posture: the human body is standing, looking straight ahead, feet are shoulder width apart, hands are holding empty fists on the chest, chest should be stiff, elbows should be propped up, left boxing left chest, right boxing right chest, alternately beating and gradually retreating.

Section 7: Stamp your feet. Key points of posture: put the human body's center of gravity on the right leg, four beats on the left leg, and then put the human body's center of gravity on the left leg, four beats on the right leg, alternating up and down.