In addition, you can also practice your back, legs, abdomen and other muscles by bending over, tiptoeing, squatting and abdomen. Choose dumbbells with proper weight before training, and generally choose dumbbells with a load of 65%-85%. The so-called load refers to the maximum weight that can be lifted at a time.
When lifting dumbbells, the movement speed should not be too fast, and it is appropriate to do what you can, 3-4 times a week.
Compared with dumbbells, push-up training is simpler and more convenient. The standard practice is that people lean on the ground or mat, with their feet on the ground, their bodies straight, their hands slightly wider than their shoulders, and then bend and stretch their elbow joints with their arms to drive their bodies to fall together. When exercising, you can repeat several groups, each group is about 12- 15 times, and the number of times can also depend on your tolerance.
For people with cardiovascular diseases or middle-aged and elderly people, it is advisable to exercise 2-3 times a week, but it is not advisable to bow your head, hold your breath, squat and bend over for a long time, and avoid holding your breath hard, so as to avoid a sudden increase in cardiac blood volume, an increase in blood pressure and a cerebrovascular accident.
At the same time, standard push-ups are not recommended. You can choose high push-ups for exercise, that is, stick to the wall, with your feet shoulder-width apart, one arm away from the wall, your palm standing against the wall, and then do elbow flexion and extension. Pay close attention to your physical changes during training. If you have chest pain, shortness of breath and other symptoms, stop training immediately and see a doctor.