Specific practices: sitting in a chair, one foot on the ground, knees bent at a 90-degree angle; Straighten the other leg forward, hook the foot, reach out to the hooked foot and stretch the hamstring muscle; Hold this position for 30~60 seconds, and then do it with the other leg.
This sport is to exercise the hamstring. People with stiff hamstrings may have back pain and so on. Maintaining the flexibility of hamstring muscles can relieve the pressure on knees and hip joints.
2, cat arch waist stretching
Specific practice: the whole process of landing on all limbs, hands and shoulders vertical, knees and hips vertical; People who need cushioning can put towels under their knees. Keep your back straight at first, then bend your back up and your hips down, and keep this posture 10 second; After that, expand your chest to make your back sink slightly, and hold for 10 second. Stretch your back up and down for 30~60 seconds like this.
This exercise can enhance the mobility of the spine and improve the stability of the body. Landing on all fours can also exercise the muscles of the arms and legs. People who can't land on all fours can do the above back stretching exercise in a sitting position, and this exercise can also be used as a warm-up exercise before aerobic exercise such as walking.
Step 3 stand on one leg
Specific practice: stand by the wall to prevent falling. The initial action is to stand with your legs apart to the width of your hips, slowly lift one foot and bend the other slightly; Keep balance by abdominal muscles and keep this action for up to 30 seconds; Then change the other foot.
After a period of exercise, you can leave the support of the wall and choose two legs to stand side by side to complete the initial action. At this time, you can choose some more difficult additional actions, such as extending one raised foot outward or to the knee of the other leg, or closing your eyes to continue the action. This exercise is mainly to exercise the balance ability of the body. If you practice balance, you won't fall so easily.
Step 4 turn around and squat down
Specific practice: stand with your legs apart, stretch your arms forward, palms down, squat into a sitting position, relax your chest, and keep your knees above your toes. You can put a chair under your body if necessary, but try not to sit on it.
Specific practice: stand with your legs apart, stretch your arms forward, palms down, squat into a sitting position and relax your chest.
In the process of squatting, the left hand turns right and the upper body turns right slightly at the same time; When you stand up, your arm returns to its original position; Turn left with your right hand when squatting again; This is repeated 10~ 15 times. If you need to improve the difficulty, you can add a pair of dumbbells.
This sport is mainly to exercise the large muscles of the legs; Adding rotation to the ordinary squat can improve the difficulty and exercise the stability of the body.
Step 5 kick the top
Specific practice: this movement can be carried out as long as there are steps. Step on a step with your right foot, lift your left foot, keep this posture 1 sec, then put it back in its original position, and the right foot will also return to the bottom of the step; Then step on the steps with your left foot and lift your right foot. Repeat this for 20~30 times. People who need extra support can hold the wall or railing with their hands and train until they don't need support. If you want to increase the difficulty, you can extend the time of hanging on one foot. This exercise can improve physical stability and exercise leg muscles.
Exercise precautions for the elderly 1. Do morning exercises after sunrise.
With the growth of age, the elderly generally tend to wake up early. They often choose to go out to exercise when they don't have to go to work in the morning, and most of them like to go to places with trees. Anyone who knows the characteristics of green plants knows that after a night's breathing, a lot of carbon dioxide will accumulate around the trees, and exercise in such an environment is harmful to the human body. Therefore, the best time to exercise in the morning should be when the sun comes out and plants start photosynthesis and consume carbon dioxide to produce oxygen.
With the increase of age, the elderly generally tend to wake up early.
Some old people think that morning exercises should be done as early as possible, so they like to go out to exercise before dawn in the morning, which is actually unscientific. Director Ding said that after a night, pollutants accumulated in the air, and breathing these dirty air would have adverse effects on the human body.
After the sun comes out, these pollutants will be diluted and decomposed in the air, and the air quality will be relatively better. In this case, doing morning exercises is more suitable for human metabolism. Therefore, in the absence of strong winds or obvious rainfall, it is not advisable to do morning exercises before the sun comes out. So remember, exercise is not as early as possible.
2, indoor exercise pay attention to the smooth air.
Sometimes, due to the outdoor weather, some people exercise indoors. At this time, we should pay attention to some things. Experts say that if middle-aged and elderly people exercise indoors, they can do some simple exercises, such as squats and lunges. If the body permits, they can also do sit-ups or dumbbell exercises. But it must be noted that the amount of exercise should not be too large, generally 50% to 60% of outdoor sports.
3. Outdoor exercise for 30 minutes is the most suitable.
Experts point out that it is best for the elderly to do morning exercises for about 20 to 30 minutes. Middle-aged and elderly people should pay more attention to some internal muscle coordinated and flexible exercises, such as walking and Tai Ji Chuan, which can keep the muscles and organs stable.
At the same time, experts also said that morning exercises should be given some scientific guidance, but not necessarily very professional. These instructions are mainly based on safety considerations, that is, it is best to carry out some preparatory activities before exercise, such as stretching, bending, squatting, etc., so as to stretch muscles, avoid muscle strain and fracture caused by sudden strength, and at the same time, cardiopulmonary circulation will not be seriously affected.
You should eat something before doing morning exercises.
Some old people like to do morning exercises before eating breakfast, which is actually unscientific. Experts say that the elderly should eat some food properly before morning exercise, especially those with chronic diseases.
Because nutrition is digested and absorbed overnight, the body is in a low metabolism stage. If you don't make some supplements before exercise, it is easy to cause cardiovascular and cerebrovascular diseases. But don't overeat, so as to avoid insufficient blood supply to all parts of the body during exercise.