Studies have shown that nearly 500 muscles in the human body are concentrated in the lower body. The muscle's sustained strength declines with age. The upper body strength of grip strength, arm strength, back strength, etc. can still reach 70% in their 20s when they are in their 60s. Left and right ability, but because the weight of the lower body to support the entire body, only about 40%. Therefore, for the elderly to maintain their youthful vitality and body, they must do more exercise in the lower body.
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1. Feet on the balcony. With the soles of your feet on your feet, your heels are raised and your body is straight. Keep your hands behind your back to maintain balance, or hold your hands against the wall. Take 20 to 30 times as a group and take a rest for 3 minutes. If you exercise for a long time and your physical strength is better, you can increase it to 50 to 60 times as a group.
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2. Practice squats in the living room. When you squat against the wall, your waist and hips are all close to the wall, and you can do squats above your knees. You can reach 135 degrees with your knees. The movement is slower. It is advisable that one kneeling movement is from 1 minute to 3 minutes. The middle rest is about 2 minutes. Then the next squat movement is performed.
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3. Lift the legs above the chair. The old man sitting on a sofa or a stool can do a leg lift exercise. He just started to raise his leg, lift his knees to keep his level, and repeat the leg change. If you exercise better, you can raise your legs together.
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