Compared with the vigorous young people, the elderly should pay more attention to daily fitness. After entering the old age, the body will need to strengthen exercise, actively prevent and delay aging, so as to improve the quality of life. The following is a simple and easy method of supine fitness obtained from some fitness venues, which is suitable for doing before getting up in the morning.
1、 Stretch. Raise both arms straight over the top of the head and clamp the legs together to form a shape. Stretch and straighten the limbs, so that the joints of the whole body, especially the lumbar spine, can be expanded. After doing five or six straight movements, the two arms are pulled apart again, and the legs are spread to form a large shape, and stretch to both sides for five or six times.
2、 Roll your waist. Bend the legs, hold the knees tightly with both hands, keep the upper body flat as far as possible, and tilt the legs to the left and right to make the waist roll left and right on the bed. Can gradually increase the tilt and rolling force, do seven or eight times.
3、 Raise your legs high. First slowly raise the left leg and waist into a right angle, then slowly lower, and then lift the right leg down, and then both legs at the same time, do about 5 times each.
4、 Shaking limbs. Lift the limbs at the same time, form a right angle with the abdomen, form the posture of the limbs upward at the same time, and then tremble the limbs to promote blood circulation.
5、 Shrink your legs and shoulders. Limbs close to the bed surface, the body form a zigzag supine. Lift up and retract the left leg and lower the left shoulder at the same time, and lift and retract the right leg and the right shoulder downward at the same time. When raising and shrinking legs, the crotch should be used to drive the completion of leg movements.
6、 Sit ups. This section mainly relies on the twitch force of abdominal muscles. If you can't sit up, you can use your arms to drive the upper body to stand up and sit down. Do this action, if the abdominal muscle strength is strong, the hands can be back on the back of the brain or flat on the bed. Do it 5 to 10 times according to your physical condition. (Shi taineng)
Some old people are restricted by age and body, so they can't go to outdoor sports. Try the following fitness methods. You just need to spend some time before you get up or go to bed, and you can easily keep fit.
Method 1: sitting on the bed, legs straight together, toes forward, arms straight, palms of both hands pushing toward the direction of the toes. At the same time, lean forward and exhale. Push your hands toward your toes as much as possible. When you can't move forward, hold your position for 3 seconds, take back your palms and inhale. 30 times in a row, one in the morning and one in the evening. This exercise method has the function of massaging viscera and regulating gastrointestinal function. It can prevent and treat diseases of digestive system and cardiovascular system.
Method two: sew a cloth bag about 1 meter long and 35 cm in diameter with cotton wadding or sponge to make an oval pillow. Sleep should lie on the side, arms pillow, the lower part of the long pillow can be cushioned under the thigh. This can make the elderly sleep well, can also make the shoulder joint open, reduce the "morning stiffness" phenomenon of upper limb joints, prevent and treat arthritis.
Method 3: sit on the bed with legs folded, hands on the knees, eyes slightly closed, tongue licking the palate, with the waist as the axis, slowly rotate, when rotating, the waist should be bent as far as possible, and the upper body should be bent forward. First, rotate from right to left for 30 times, and then rotate from left to right for 30 times. Each rotation is about 25 seconds, and the whole process is about 30 minutes. Generally, it is carried out before going to bed. This method can regulate the brain and prevent and treat neurasthenia, dyspepsia, constipation, gastroenteritis and other diseases.