Matters needing attention in calisthenics for middle-aged and elderly people

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 a doctor 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.

Specific contents of aerobics for middle-aged and elderly people

1, 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.

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.