How can we do scientific exercise? Take the subject's question as an example. For middle-aged and old friends who do leg lifts, leg press and lacing, we must first make sure that the tendon is really short. Do you really need to do this? Can this solve the problem to be solved? Will it be harmful?

Analysis of this action, leg lifting, leg press, lacing, mainly pulling the muscles at the back of thigh and calf, this action will increase the tension on the muscles, ligaments and joint capsule at the back of calf, and increase the pressure on the patella at the front of knee joint and the pressure on meniscus. If the anterior thigh muscles are too tight, leg press will make it worse, and the patella will be pressed against the lower end of the femur, which will cause chondromalacia of the patella over time. If a friend with knee hyperextension becomes leg press again, it will increase the pressure in front of the meniscus. Knee osteoarthritis, ligament injury, we should carefully choose this action. But for people who are really nervous about the muscles behind the thighs, this action is a good simple and effective action.

How to judge whether it is suitable for this action?

Just test it in a simple way.

Sit on the high bed, with your feet hanging under the bed, but not touching the ground. Relax your upper limbs and put them on your side. Others lift their calves and keep their thighs still. If the calf can be straight and the upper body does not move, it means that the back of the thigh is not nervous. If the upper body suddenly leans back when lifting the calf, or if the hands are supported behind the back, it means that the muscles at the back of the thigh are tense. If you are nervous, you can choose leg press's lacing method. If you are not nervous, there is no need to pull.

Therefore, the choice of training movements and training methods should vary from person to person, especially middle-aged and elderly friends. Improper training is not only useless, but also leads to injury.

The benefits are great, but there are preconditions.

First of all, it should be clear that the traditional "tendon" does not refer to ligament, which is inelastic and cannot be stretched.

This "tendon" actually refers to muscles and tendons. Only these two commodities can provide stretch and elasticity.

Muscle provides 90% of the stretching ability and elastic potential energy of human body, while tendon provides 10%.

With people's random aging, the elasticity of tendons will decrease, which gradually limits the range of motion and range of motion of joints. Moderate leg lifting, leg press and stretching are all good ways to keep the elastic potential energy of muscles.

"Good" lacing has a premise that it is correct and moderate.

A correct stretching and stretching in the right tissue.

As mentioned above, muscle provides 90% of the stretching ability and elastic potential energy of human body, and tendon provides 10%.

In other words, it is muscles, not tendons, that determine a person's flexibility and mobility.

Therefore, lacing exercises need to focus on muscle stretching. But many people often stretch their muscles unconsciously.

Muscles wrap bones, tendons connect muscles and joints, and joints are butt joints between bones. Muscles are all over the body, but the thickest and most concentrated muscles are often far away from the joints.

There are more tendons than muscles around the joints.

Having made this clear, let's look at an example. You can follow the folding action in the picture to find the place with the strongest stretching feeling.

Most people say that the strongest stretch is the knee socket, and there is not much feeling on the back of the thigh.

At this time, most tendons are stretched. Because there is no muscle distribution in the knee socket.

The goal of this action should be to stretch the muscles on the back of the thigh. Then you need to adjust the way you enter the action.

Before folding up, bend your hips and knees, push your hips back as far as possible, and then fold up your upper body so that the stretching force can be more concentrated on the muscles behind your thighs.

You try first!

This is the correct stretching method and the correct stretching posture.

The degree of stretching is very important.

Any muscle and tendon has the maximum stretch, so don't touch this "maximum" easily, because it is easy to cause tensile injury if you are not careful.

It is recommended to limit the stretching degree to 90% of the maximum stretching degree, and gradually deepen the process of stretching action. The changes in people's feelings are as follows:

Normal-abnormal-uncomfortable-slight pain-severe pain-tearing and tingling.

We suggest that you stop at the stage of "mild pain" and don't go any further!

This kind of stretching is good for you and won't cause physical impact and injury.

For the human body, even a very small thing, a very simple action, there are many stresses in it, stretching is no exception.

For middle-aged and elderly people, stretching is definitely good. As long as you master the points mentioned in the article, you can rest assured that you will be healthy. Pull, pull, ten years old!

Now many middle-aged and elderly people are gradually falling in love with "lacing". No matter in parks or community fitness squares, there are always people stretching their waist and limbs, and some even use tensioners to passively stretch tendons. There is a saying that "the tendon is one inch long and its life is prolonged 10 years". Stretching tendon is much more relaxing than running or brisk walking.

However, lacing is not suitable for everyone. For example, for people who are too old, lacing can easily lead to accidental injuries such as muscle atrophy and decreased bone density. Middle-aged and elderly people have poor joint stability and are prone to cervical spondylolisthesis and lumbar spondylolisthesis. Forced stretching will aggravate the symptoms. Therefore, middle-aged and elderly people must have a point so far, and they can feel slight pain. Don't push too hard. The concrete effects and methods of lacing are detailed as follows:

Among middle-aged and elderly people, about 70% have symptoms of muscle contraction, such as neck and waist pain, inability to bend and stretch hands, etc. Muscle contraction is not only the result of natural aging of human body, but also the manifestation of deficiency of qi and blood in liver and kidney and weakness of bones and muscles. The "tendon" originally mentioned by Chinese medicine refers to the meridians widely distributed in the body, and later gradually evolved into the common name of ligament and tendon.

People's meridians and tendons are related to people's aging, mental qi deficiency and qi-blood imbalance. Tonifying the liver can fully nourish the meridians, and liver disease can damage the meridians. Conversely, muscle contraction can also damage the liver. Tendon is connected to bone, and kidney dominates bone, so tendon contraction can also lead to kidney deficiency and chronic low back pain. Therefore, whether the tendon shortens the aging directly affects the health of the whole body organs, so there is a folk saying that "the tendon is short-lived and difficult to grow."

Causes of "Tendon Contraction" and Its Relief Methods The causes of tendon contraction in different parts are different, and their effects on people are also very different. Shortening of the knee tendon is mainly caused by insufficient blood in the liver, which is mainly manifested as stiff joints immediately after sitting for a long time, inability to move, and difficulty in standing up after squatting. The practice method to improve the shortening of knee tendon is to put a cushion or soft cloth on the ground, kneel on it and move forward slowly, and practice for 20 to 30 minutes every day, which can promote the blood circulation of knee joint and nourish liver blood.

Shortening of hamstring muscle is mainly caused by deficiency of middle qi, mainly manifested as thigh pain, difficulty in crossing, shortened stride and so on. Yanglingquan, located in the depression below the front of the fibular head on the outside of the calf, is the intersection of tendons and veins, and the intersection of tendons and qi and blood. Massage for 5 minutes each time and 3 times a day can improve hamstring tendon atrophy and enhance liver and kidney function.

Lumbar muscle contraction

Lumbar muscle contraction is mainly caused by kidney deficiency and blood stasis, which is characterized by difficulty in bending and inflexible turning. In addition, it will also cause insufficient blood perfusion in body tissues, lead to tissue hypoxia and accelerate body aging. There is a "tendon contraction" point on the Du meridian of the spine (located on the median line of the back, at the sub-spinous depression of the ninth thoracic vertebra). Rubbing this point with the palm of your hand can stretch tendons, three times a day, for about 3 minutes each time.

You can also wrap the fried coarse salt or coarse sand (about 500g) in a cloth bag and apply it to the tendon contraction for 20 minutes each time, once in the morning and once in the evening, which can warm the kidney, activate collaterals, nourish tendons and relieve pain.

Tendon contraction of foot and neck

Foot muscle contraction is mainly caused by deficiency of qi and blood, manifested as heel swelling, pain, and sometimes leg cramps. The improvement method is to sit on a stool every night and roll back and forth with your feet on a round stick. One round trip counts as one group, and each training is repeated 100 150 groups.

Shortening of cervical tendons is mainly due to qi stagnation and blood stasis affecting the blood supply of cervical muscle ligaments, and muscles and ligaments can not get good nutrition supply, which also easily leads to osteoporosis. Mainly manifested as neck pain and swelling, tinnitus, dull pain in the inner arm and armpit.

The improvement method is to stand with your feet shoulder width apart, take a deep breath with your hands akimbo, keep your upper body still, look up at the ceiling, and at the same time make your neck lean back and inhale, and your head return to its original state. Then look down at the ground, keep your head as close to your chest as possible and exhale. Repeat this action 10 15 times a day.

Atrophy of shoulder tendon

Shoulder muscle atrophy is mostly caused by lack of vital qi. Shoulder muscle contraction will compress blood vessels, leading to blood supply failure to the brain, which will cause insomnia, dizziness, headache and other problems. Shoulder tendon contraction is characterized by inability to lift the shoulder, inability to flex and stretch the arm, and muscle pain in the index finger, the outer side of the upper arm, the front of the shoulder, the side of the neck and the cheek.

Shoulder muscle atrophy can be achieved by using the quadratus tendon of "upper limb loop" The exercise method is to stand with your feet shoulder width apart, with one hand akimbo and the other hand clenched. The upper limbs move in a circular motion clockwise and counterclockwise, and the range of motion is from small to large, from slow to fast, alternately from left to right, and each exercise is 15 30 times. It has a good effect on preventing shoulder adhesion and shoulder soft tissue spasm.

Stretch your legs and stretch your legs to run the six meridians of the human body: liver, gallbladder, spleen, stomach, kidney and bladder. The function of stretching your legs is to remove the garbage in these meridians and play a role in strengthening the body. Leg stretching can improve the liver, spleen and kidney on the inner thigh, and the patency of these three meridians can greatly improve human reproductive function. Therefore, lacing is one of the simplest and most effective methods for women to improve gynecological diseases and men to enhance sexual function.

People with poor flexibility who can't even lower their legs can put one leg on a waist-high table or railing and slowly approach the body to the leg. But be careful not to bend your head low enough for your legs, and let your whole body get close to your legs until it sticks to your legs.

Don't "send your ass" when you are in leg press. If you find that the left buttock and the right side are not on the same plane after putting the left leg, you should drag the left buttock back so that the pelvis is on the same plane. When leg press, the instep should be tightened and the knees should not be bent. Knees should be stretched straight, whether in unilateral leg press or sitting position, which will help to develop better muscle lines.

In other health-care sports, Chinese medicine calls the soles of feet the "second heart" of people, and acupoints all over the body can find corresponding reflection areas on the soles of feet. Walking on the uneven cobblestones can stimulate the soles of the feet through the oppression of their own gravity, accelerate the metabolism of the whole body and promote blood circulation. Therefore, walking on pebbles can play a certain health care role and improve the symptoms such as cold legs and cold hands and feet in winter.

Although cobblestone roads are good for health, there are also many places to pay attention to. For example, people with ulcerated soles should not use this method, and it is not advisable to walk barefoot to avoid infectious diseases. In addition, this method is not recommended for the elderly who are weak and have poor balance ability, because the cobblestone pavement is uneven, which is easy to cause injuries to feet and knees and even falls.

Finally, it should be explained that the main purpose of lacing is to stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscles by using the elasticity and stretching ability of muscles and tendons, thus increasing the stretching potential and endurance. Whether it is rhythmic or fixed stretching, as long as you can feel the pain, it will have an effect.

Just like dredging rivers to remove silt, it is often to straighten corners, which will get twice the result with half the effort. People's aging begins with the microcirculation of the body, that is, the blockage and loss of function of capillaries, so the aging we see begins with the face and there is no self-feeling. It is unrealistic to protect these tiny blood vessels, but static stretching must have a very good effect, and the most important thing is to make your body stretch as much as possible without stretching properly. This process is to use blood. Stretching is just like sweating. Only scientists can prove whether the softness and lightness of the body it brings is a manifestation of smooth blood flow. This is just a simple analogy, but it is beneficial and harmless. Remember to grasp the degree.

"The tendon is one inch long and the life span is ten years long" is a word passed down from mouth to mouth by middle-aged and elderly people. Many people follow the crowd and are keen on "fitness exercises" such as leg press, leg press and lacing. Is this good?

The so-called "lacing" is the process that the body stretches muscles and fascia by adopting some fixed postures. Stretching can restore the elasticity of fascia connective tissue, improve the stiffness of muscles and joints, help the blood circulation of the body smooth, and improve the flexibility of the body.

Bracing has many advantages, but only if you do it right. Remember the following points, otherwise your efforts are likely to be in vain:

1. Find the feeling of fascia elongation.

Without understanding the essentials of the action, the stretching action is likely to be wrong. The wrong action can not only lengthen the fascia and muscles of the target site, but also cause damage to the joints.

For example, when many people are in leg press, the back of their thighs do not feel elongated, because the movements are accomplished by swinging their bodies, and the muscles and fascia are not pulled apart. They practice a lot, but the effect is not good, and there is a risk of knee hyperextension.

Suggestion: Don't try stretching exercises that you don't understand easily. It is best to find a professional sports rehabilitation consultation. If you feel pain and discomfort, don't delay and seek medical advice in time.

2. Each stretching time should not be too long.

We always like to say "the more the better", but stretching for too long may affect the ligament responsible for joint stability and lead to ligament relaxation. In this way, the stability of the joint becomes worse, but it is more likely to be injured.

Suggestion: each stretching action should be controlled at 15~30 seconds and completed about 3 times.

3. Do warm-up activities before lacing.

If you go to the park in winter and find an uncle clicking his legs on the horizontal bar, don't follow suit. Because the outdoor temperature is very low, the temperature of inactive joints is not high, so it is the easiest to get hurt, and most fitness people will do stretching exercises after fitness.

Suggestion: Choose a higher temperature environment, rub the joints, do simple activities, and then stretch the tendons.

Bottom line: lacing is good, but it cannot cure all diseases. If you have high hopes for it, the effect may not be as magical as advertised.

Today, I will introduce several fitness exercises suitable for middle-aged and elderly people. Regular practice can also exercise, which is good for health.

1. Pick and cut

Improve the blood circulation of lower limbs and improve the coordination of the body, and you can focus on practicing.

squat

Enhance the muscle strength of buttocks and legs, improve physical fitness, suitable for friends with a certain foundation to practice.

3. Flat bracket

It is a famous action to train core muscles and improve physical endurance.

Lunge, lift your legs.

Strengthen the deep muscle strength of buttocks and improve the stability of pelvis.

For decades, health is the key to life. Before the age of 40, you must exercise regularly, which is the basis of a long life. Exercise properly at the age of 50 to consolidate your body. After the age of 60, various functions of the body are deteriorating, but they are not suitable for high-intensity exercise. It is better to take a rest, go to bed early and get up early, and choose activities that suit you. People get old before their feet, which are the two "pillars" of the human body. So ... many old people are keen on leg lifts. Leg press and lacing have many advantages. In addition to paying attention to massage, pat the head and chest, focusing on the feet. In recent years, due to the inconvenience of old feet, we have strengthened foot exercise: burning feet, balancing feet, lifting legs and pulling tendons with acupuncture for one month. Recently, the soybean pillow used to treat scapulohumeral periarthritis was poured on the noodle box to step on the soles of the feet, and it was alternately used on Shizai Road in the park, which also had certain effects.

Middle-aged and elderly people do leg lifts, leg press and braces! So today's question is coming. Is it really useful for the body? How useful is it?

The content is divided into 1) my observation.

2) Understand the problem

3) the effect of this kind of exercise

4) Some suggestions for people who do this kind of sports.

I think this is what people often see in parks. Actually, I was a little curious at first, especially leg lifts. As a result, I searched the internet for a circle and couldn't find anything about leg lifts for the elderly. The pictures that appear are all kinds of fitness experts in the coming year. Later, I had to ask some elders at home. Generally speaking, I lift my feet in place, press my feet forward or something like that. (leg lifting action)

Today I want to answer, does it make sense for the old man to do this?

Let's define middle-aged and elderly people over 55 as middle-aged and elderly people. At this age, let's not discuss whether we can grow taller. Anyone who keeps his body from deteriorating so quickly and is as flexible as it was three or five years ago, we will probably feel glad. As mentioned in the previous video, after the age of 30, our muscles will shrink by about 5% every year, so we become more and more inflexible and fragile. Last time in sports science, I explained how to preserve muscles to the greatest extent. If you haven't seen it, you can search this title.

So just leg lifts, leg press, lacing, this kind of exercise, I'm sorry it can't increase our muscles, let's fight against muscle atrophy every year. The reason is that in this kind of exercise for middle-aged and elderly people, we can't put pressure on muscles to make them grow. What this kind of exercise does is to increase the ductility of muscles, which is what we usually call flexibility.

At this time, some people will say that flexibility is also very important. Flexibility is definitely very important, so although this kind of exercise can't resist muscle atrophy caused by age, it can still improve our muscle flexibility in a small range, but you should know that flexibility is responsible for preventing muscle strain or sprain in an instant. If the pressure suddenly appears, such as lifting heavy objects that exceed the physical load, such as holding grandchildren, or falling down. The protection of flexibility may not play much role in the face of these "risks".

Therefore, this leg-lifting leg press lacing is not so much exercise and fitness as warm-up stretching before daily exercise and fitness. Want to improve for this kind of sports.

I suggest the following directions.

1) Middle-aged and elderly people always underestimate their muscle level, so they need to carry out low-intensity anti-group training step by step, lift lighter dumbbells, let the body bear the pressure, slow down muscle atrophy and improve bone density.

2) Doing pace training, such as square dance, is a good pace training, and you can also do some lateral walking, oblique walking and forward and backward leaning training at home. Compared with stretching, these exercises can train our body coordination and prevent falling.

To sum up, leg lifts and leg press lacing are good for your health, but the benefits are not great. If the body allows, you can add other sports.

As the saying goes: "An inch long tendon will prolong life by ten years". The benefits of stretching are self-evident. Maintaining normal muscle function and relieving muscle tension can improve a person's physical or mental health. However, most elderly people have lost some muscle strength, feeling stiff joints and poor balance. Therefore, it may be difficult to ask everyone to stretch all the time, not to mention that most elderly people can't do it because of their physical condition, even young people, if they don't recover well because of injuries before they need to stretch, it will also affect the result of stretching. So the choice of stretching is very important. Share some knowledge about stretching with you!

What is stretching therapy? Why do we need stretching therapy? Stretching has a therapeutic effect. Most mammals stretch the muscles of our spine to relax and take a deep breath when they are tired. If a person keeps a fixed posture for a long time without any stretching action, he will feel muscle pain due to the increase of muscle tension, which will affect the normal activity function of muscles.

Why we need to stretch:

The application of stretching in hospital will be regarded by therapists as a method to treat muscle spasm and increase joint flexibility. Many people may have cramps and pains in their calves in the middle of the night, and we will get up and stretch. This is the most typical example of stretching as a therapeutic method.

Stretching in the hospital may be a little different, which is especially important for limb fixation after injury. Long-term fixation will lose the mobility of joints, so proper stretching is needed to help recovery. Of course, stretching for rehabilitation treatment of injury can promote the rearrangement of collagen fibers and reduce the adhesion of scar tissue after operation.

Of course, the more important point is the influence of stretching on our psychological factors. Some people feel that their health has improved after stretching, which may explain the popularity of yoga classes. Many people take stretching before exercise as a pre-exercise preparation to reduce sports injuries, but there are more or less psychological factors in it. On the one hand, stretching activates the corresponding muscles to prepare for exercise, on the other hand, it makes them realize that they are about to enter a state of exercise.

Are old people suitable for stretching? Although I have been emphasizing the advantages of stretching therapy, although the elderly will have difficulty stretching, we can't deprive them of stretching training. We should make appropriate adjustments.

For the elderly with osteoporosis, excessive stress should be avoided when stretching. For patients with osteoarthritis, do not stretch the load-bearing joints to avoid pain. People with rheumatoid arthritis can't stretch in the acute stage. Because the range of motion of the joints and soft tissues of the elderly will be reduced, stretching should be based on the feeling of self, and the completion of the action should not be pursued excessively. Because of the decreased perception and balance ability, the center of gravity should be lowered as much as possible when stretching to be stable, and some stretching suitable for lying flat should also be done as much as possible.

Avoiding stretching requires sufficient muscle strength to maintain limb traction. If stretching is standing, there should be a stool next to it to prevent instability.

Moreover, some elderly people need to take drugs for a long time because of the influence of basic diseases, and the influence of drugs should also be considered.

To sum up, stretching is beneficial to the general elderly. Proper stretching has a good relaxing effect on the body and can relieve some discomfort caused by muscle fatigue or muscle imbalance. However, stretching, as a therapeutic method, needs more knowledge of myomechanics to guide it. Stretching aims at promoting health. Self-stretching should not feel pain except for a slight feeling of acid and stretching. If you feel pain, it means that your stretching has hurt you.

This paper refers to the operation guide of stretching therapy.

I think proper exercise and excessive exercise are negative energy, but they do harm to the body. I am 70 years old. Except playing basketball and swimming when I was young, I never exercised before I joined the work. I only have dumbbells at home. No excessive exercise, just take a little exercise and walk for half an hour every day. My muscles are still strong. My wife is mainly responsible for eating porridge, cakes or buns every morning. Stick to your new life! The elderly should increase the absorption of calcium, prevent osteoporosis caused by fractures, eat more fruits and bone soup, be cheerful, participate in public welfare activities, improve the quality of outstanding citizens, minimize leg press, bend over after meals and take a proper walk! Strive for a long life!

My wife is 72 years old and I am 68 years old. Every day she takes me to do morning exercises and climb the top of the mountain. First, she hung her voice on the edge of the forest. When she was young, she worked in the Municipal Art Troupe, and she always adhered to this habit, saying that it was to increase her vital capacity. Second, kick 50 times each. He had lumbar support when he was 47. He often lifts his legs these years and hasn't been sick for many years. Third, swing your arms 20 times each. He has scapulohumeral periarthritis, and the swing arm is very useful. One action every hour. It has been persisted for 15 years. I kick 20 each at the fitness base, play the stereo and do aerobic exercise. My wife hasn't caught a cold for 50 years. We have teeth and our waist and legs don't hurt. We have a retirement shop with rich content and technical brush.