Take the head as the pen tip, shake your head and write the word "Shou". Then let your head turn around these two words, clockwise first, and then in the opposite direction. The above actions should be slower, and the time is about 2 minutes.

2, chest expansion activities

Stand in the same posture, legs slightly bent, arms horizontally bent forward through the chest (fingers crossed forward), head down and chest out. Then straighten your legs, swing your arms backward (palms backward), and hold your head up and hold your chest high. Bend your legs and extend your legs once, bend your arms flat on your chest, then vibrate once (fist down), and then retract. The time is about 1 minute.

Step 3 cross your palms

Stand still, hands drooping, palms crossed, palms facing the abdomen, and then open your arms outward, the opening range is suitable for your nature, and the speed is not fast. After opening your arms, immediately retract your arms and cross your palms for about 1 min.

4. Draw a circle with two palms

Palm relative to about 10 cm. Keep this distance, the height of the palm is equal to the belt, and the distance between the palms remains the same. Then the upper arm drives the arm to do circular motion. First draw a circle slightly to the left, 20 times clockwise and 20 times counterclockwise, then turn right and continue as mentioned above, and draw a circle 20 times in both positive and negative directions.

5, lunge chest expansion method

Stand with one foot in the front and one foot in the back in a lunge posture, then spread your arms horizontally, hold your hollow fist in your palm slightly, and then slowly do the chest expansion with your arms open and closed. At the same time, your ankles and lower limbs cooperate with the opening of the upper limbs, flexing and stretching your feet in tandem, so that your upper limbs and ankles can be exercised. When you're done, change your feet and get breast enhancement.

Step 6 relax and tidy up

Rub your hands with hot compress, especially Zusanli (located under the patella of the knee joint, at the lateral depression of the patella ligament, that is, at the four horizontal fingers below the knee) and Yongquan (at the bottom of the foot, at the central depression of the five toes), and press the waist for a while, about one minute.

Exercise in the evening should be done before meals 1 hour or after meals 1.5 hours. It is best to eat some foods containing vitamin C after exercise, and then take a warm bath to relax. The water temperature should be controlled at 40℃ ~ 45℃. Too high will accelerate the loss of minerals in your body.

Matters needing attention in sports health care for the elderly

For middle-aged and elderly people, the effect of fitness exercise does not depend on the amount of exercise, but on perseverance. The frequency of exercise is generally 1 time every day or every other day, or not less than 4 times a week, with an interval of not more than 3 days.

For beginners, the exercise should be less, three times a week, and each time 15 ~ 30 minutes is more appropriate. 3 ~ 5 times a week, 30 ~ 50 minutes each time.

People who are in poor health, older or taking part in physical exercise for the first time can jog or run and walk alternately every time 15 ~ 30 minutes, 2 ~ 3 times a week, and increase the exercise frequency according to their physical condition after several weeks or months.

Healthy old people can exercise once a day for about 30 minutes each time.

When doing physical exercise with a certain intensity, quantity and duration (more than 30 minutes), you can do it 3 ~ 4 times a week or once every other day.

The physiological function of the elderly decreased, the elasticity of blood vessels became worse, and there were different degrees of sclerosis. Therefore, it is not appropriate to choose projects with high intensity, strong antagonism, high speed and need to hold your breath, so as to avoid myocardial ischemia, vascular accidents, fractures or other injury accidents. —— Henkel Machinery