Fitness principle 5 makes the elderly live younger and younger. Fitness exercise can help us exercise well, and the effect of losing weight is also very obvious. Let's take a look at the fitness principle 5 to make the elderly live younger and younger. I hope I can help you.
Fitness principle 5 makes the elderly live younger and younger. 1 In recent years, more and more elderly people like physical exercise. Although most people's exercise intensity is relatively low, the incorrect exercise mode will still lead to many diseases, especially soft tissue injuries. Due to the rapid degeneration of soft tissues in old age, it is not easy to recover after injury. In addition to choosing projects with less load, the elderly should also do what they can and persevere, and at the same time follow the five guiding principles of sports for the elderly issued by the World Health Organization:
First of all, we should pay special attention to sports that contribute to cardiovascular health, such as swimming, jogging, walking and cycling. Experts believe that since cardiovascular disease has become the "first killer" threatening the elderly, it is particularly important for the elderly to consciously exercise the cardiovascular system. In order to ensure effective cardiovascular exercise, experts suggest that qualified elderly people should do different types of exercise for 30-60 minutes 3-5 times a week, with intensity ranging from mild to mild, that is, increase their heart rate by 40%-85%. Of course, older people or people with poor health can do it for 20 to 30 minutes at a time, and the effect of exercise is worse.
Second, we should pay attention to weight training. The previous view was that the elderly were not suitable for weight training. In fact, moderate weight training has a positive effect on slowing down bone loss, preventing muscle atrophy and maintaining the normal function of various organs. Of course, the elderly should choose lightweight and safe weight training, such as lifting small sandbags, lifting small barbells, and pulling light spring belts. And it should not be too long at a time to avoid possible injuries.
Third, pay attention to maintaining the "balance" of physical exercise. Moderate exercise is equally important for the elderly. But no sport is suitable for anyone. The "balance" of physical exercise should include muscle stretching, weight training, elastic training and other aspects of exercise. As for how to match, it depends on personal circumstances, and one of the most important factors to consider is age.
Fitness principle 5 makes the elderly live younger and younger. 2. Dumbbell Squat
Hold the bell with both hands, and your arms will naturally droop. Legs apart, feet slightly wider than shoulders, toes bent. Chest out and abdomen in, chest out and head up, eyes looking straight ahead. Slowly kneel down, then slowly stand up straight and return to the starting position.
Second, weight-bearing step training
Hold a dumbbell in each hand, stand facing the flat stool fixed on the ground, hang your right leg, push your left leg up after boarding the flat stool, and then return to the initial position. Repeat the training on the other side after completion. Repeat each leg 10 times.
Third, one-arm dumbbell push
Standing and holding the bell, the initial position of the dumbbell is the same height as the eyes. During the action, push the weights vertically upwards, then slowly put them down, 6 to 8 in each group, then change the other arm and repeat the action.
Fourth, squat on one leg
Standing on a knee-high bench. Put your arms flat on your chest and bend your right ankle so that your toes are higher than your heels. Try to keep your body vertical, bend your left knee and slowly lower your body until your right heel touches the ground.
Five, one arm bent down and rowed
The left knee is pressed on the bench with the left hand, the upper body is parallel to the ground, the dumbbell is held in the right hand, and the right arm is straight. Look forward. Pull up the dumbbell and bend your elbow until your wrist is below your waist and your palm is inward. Slowly straighten your arms back and tighten your back.
Sixth, push-ups
Let's go back to the time when we were punished for doing push-ups when we were young. The movements are the same as at that time, but we should straighten our waist and be careful not to lock our shoulders. Do as much as you can until you can't get up.
Seven, dumbbells swing forward.
Take a step forward with your feet slightly wider than your shoulders. Hold the bell with folded hands, relax your arms and hang it in the front position between your feet. Pay attention to tighten your hips when preparing your posture, and don't bow your waist to prevent strain. Finish all the time at breakneck speed.
Eight, dumbbell one leg heel.
The leg muscles contract hard, and the heel is lifted to the highest point, and then slowly recovered. Do your legs alternately. Repeat each leg 12 times.
Nine, dumbbell tilt bench press
Take the bell in both hands and sit on the inclined stool. Straighten your arms so that the dumbbell is above your upper chest. Shoulders on the stool, fists and eyes opposite. Put down the dumbbell slowly. Until the upper arm pushes the dumbbell until the arm is completely straight.
Ten, dumbbell side squat
Stand with your hands bell-shaped, feet shoulder-width apart. While tightening the dumbbell, step out the left leg to make it squat and bend, and then the buttocks exert force to retract the left leg to the initial state. Do 10 times in each direction.