1. What fitness dances are suitable for middle-aged and elderly people?
1, ballroom dancing
Social dance is a walking duet accompanied by men and women, which is divided into modern dance and Latin dance, among which modern dance includes waltz, Viennese waltz, tango, foxtrot and quickstep; Latin dance includes rumba, cha-cha, samba, cowboy and bullfighting. Middle-aged and elderly people can choose a waltz, which moves smoothly in a slow three-beat dance. Because of its obvious ascending and descending movements, it feels like a continuous wave, coupled with gentle and dexterous tilting, swinging, reflexive and rotating movements and various beautiful shapes, it has a unique charm of solemnity and elegance, and is known as the "queen of dance". Middle-aged and elderly people choose to dance, and it is best to slow down. Waltz is soft and gentle, and the control of the body during dancing helps to shape a beautiful figure, which is very suitable for middle-aged and elderly people. In addition, waltz can cultivate elegant temperament and enhance self-confidence.
2. Square dance
Now square dance can be said to be popular in China, and many elderly people like it very much. This kind of sports dance is not limited to age, with simple movements, repeated steps and easy to master, including 12, 16, 18, 20, 22, 24, 25, 27, 30, 34, 36, 37 and 40 steps. Not limited by the venue. In squares, parks, streets and playgrounds, with open spaces and stereos, you can jump immediately. This dance doesn't need a partner, so it's called solo dance, but it's also called group dance, because everyone dances together and the whole dance company is your partner. All kinds of pop songs and dance moves can be changed and integrated into the square dance. Learning to dance square dance can not only learn elegant posture, but also relax mood, relieve nervous mood, easily achieve the effect of fitness and weight loss, and make life healthier and better.
3. discos for the elderly
The biggest feature of disco dancing for the elderly is freedom. Except for some specific steps, it can improvise some actions in daily life according to the change of rhythm. The pace is flexible and free, but it is difficult and easy, and you can also improvise. Men and women can dance in pairs or in groups, which is the "darling" of old-age dance.
4. Yangko
Yangko, also known as Yangko, has a long history. It is one of the most representative folk dance forms in China, and it is also a unique collective dance art in folk squares. Also because of the colorful dance forms, Yangko is very lively and popular with farmers. Yangko has its own style and characteristics. Generally, it consists of more than 10 to 100 dance teams. It dresses up as historical stories, myths and legends and people in real life, and dances while walking. With the rhythm of drums, he is good at changing various formations, and the dance is colorful and deeply loved by the audience.
5. Shadow Dance
Shadow play moves back and forth, sometimes jumping in the air, sometimes swinging arms and twisting shoulders, which is an imitation of the stiff and exaggerated movements of shadow play characters. It is characterized by large-scale flexion and extension of the neck and waist, and rhythmic coordinated movement of joints and muscles of upper and lower limbs. This kind of dance, like other dances, can not only exercise joints and muscles, but also help the elderly maintain and promote their body balance and reaction function, thus effectively preventing senile diseases such as osteoporosis, arthritis and muscular atrophy and delaying the process of physical degradation.
Knowing what fitness dances are suitable for middle-aged and elderly people, Bian Xiao reminds you that the elderly should choose their own dances according to their physical conditions, and pay more attention to their physical conditions when dancing. It is best to dance and exercise under the guidance of professionals.
Weight loss diet
1, orange slimming soup
Ingredients: l000 oranges, 50g ginger, 25g sandalwood powder, 20g salt and 50g licorice powder.
Practice: slice the orange with skin and ginger, then stir-fry the water together, and add the above seasoning after 30 minutes.
This kind of diet is called slimming soup, which can reconcile middle qi and eliminate obesity. Take 1 bowl each time, three times a day. When drinking this soup, you should keep a happy mood and do more exercise. It's best to feel sweaty all over.
2. Bitter gourd and bamboo shoot soup
Ingredients: bitter gourd, bamboo shoots, ginger slices, shrimp skin, radish seedlings.
Exercise:
1, bamboo shoots peeled and sliced and blanched will remove astringency and oxalic acid.
2. Wash bitter gourd and cut it into small pieces.
3. Boil water, ginger slices and shrimp skin in a pot, then add bamboo shoots and cook for 20 minutes.
4. Then add bitter gourd and cook for three to five minutes. Finally, add radish seedlings to taste.
Efficacy: Bitter gourd reduces fire and fat, bamboo shoots absorb fat, promote food fermentation, help digestion and promote excretion. The vitamin content of fresh radish seedlings is very high, and enough intake by human body can accelerate metabolism. So this soup is refreshing and nutritious, and the most important thing is to lose weight.
3. pumpkin flowers scrambled eggs
Ingredients: pumpkin flowers 300g, 2 eggs.
Exercise:
1. Clean the pumpkin flowers, peel off the flower stalk, remove the surface of the receptacle, and remove the flower core.
2, break up the eggs, the yolk of the earth eggs is yellow and very fragrant.
3. First, fry the eggs in hot oil. Don't fry it too hard When they become Huang Shi, shovel them out for later use.
4. Add a little oil to the pan and fry pumpkin flowers.
Efficacy: pumpkin flowers is a pure beauty beauty food. The pollen of pumpkin flowers is rich in protein, amino acids, fat, sugar, B vitamins and enzymes. Pumpkin flowers has the characteristics of clearing away dampness and heat, reducing swelling and losing weight. In recent years, it has been found that flowers also contain a lot of carotene, which has the function of preventing cancer. Eating pumpkin flowers can not only lose weight, but also effectively improve IQ.