How do middle-aged and elderly people practice aerobics every day?
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
When standing, your legs are slightly bent, then your arms are lifted forward through your chest, your legs are straight, your arms are swinging sideways, your head is raised, and you stop. Then your legs are bent once and your arms are swung again.
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.
Six, 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.
Seven, relax, tidy up and end.
Rub your hands together in four directions, mainly for Zusanli point and Yongquan point. For these two points, one is the knee joint under the patella, the lateral patella ligament depression, Yongquan point I don't need to say more. The time is about 1 minute.