Many senior and middle-aged friends feel that the number of steps is as good as the number of steps they have to walk and jog。
However, many have experienced soft knees and a pain in the lower legs, and the wind has not been able to get out of the house to exercise。
Health watch experts have long warned that blind jogging is much more effective than jogging。
First move: crawl against the wall and put a "protective pad" on the knee
The old legs are the oldest, and the knees are the most afraid of cartilage. Our knees are not buffered in themselves and are supported by the four-headed muscles on the front of our thighs. When muscles are strong, the impact of walking and going up and down is shared by the muscles, and the knee is naturally not painful。
Practice: the whole back is attached to the wall, with the back of the head, the back, the back, the buttocks on a steady footing, with separate feet and shoulders equal in width and to the pointers. Squawking slowly, not too deep, with a slight bending of the thighs, must never exceed the toe. Keep 20-30 seconds each, do 3-4 groups。
The taboo reminds that there is acute pain in the knee and that there is a period of dysentery not to do it; that the downside is not too big, that it is not hard to get to the parallel surface of the thigh, that it is gradual; and that it rises slowly and does not push hard。
Second move: sit on your legs, strengthen your thigh muscles, and get stronger
Long sittings, old age, loss of muscles in the thighs, soft legs, drifting around, and particular stress on the stairs. It's a zero-heavy move, you can sit and practice, and you have no pressure on your knee。
Practice: sitting on a solid hard chair, with a straight back, one foot on the ground, another leg slowly stretching up, parallel to the ground, with a light tip, two seconds to stay and then slowly drop. Fifteen times each leg is in one group and two groups per day。
The taboo reminds that the lifting of legs must be slow and do not sway, and that friends with prominent vertebrae discs should be reduced to a reasonable extent and their waist should not be stretched。
Third move: to the point, to the lower limb, to prevent the embolism
The toes are the classic breeding exercise in chinese medicine and the numerous ankle-pump movements of kopp. The contraction of small leg muscles, like a pump, drives back the flow of blood from the lower leg, improves the coldness of the legs and legs, stimulates the bottom of the feet and improves the kidney gas。
Practice: it is possible to balance the back of the chair, keep your feet together, slowly lift your toes up, lift your heel to the top, pause for one second and fall slowly. Don't jump all the way, 15 in groups, 2 per day。
Rhythmic control: two seconds up, one second down, two seconds down, one and a half minutes out, and slow pace exercises are better。
The taboo reminds elderly people whose ankles are sprained, who are inflammated, and who are prone to severe osteoporosis, not to do it independently; well-balanced elders must be accompanied by a steady supply of furniture and practice。
You
1. Don ' t blindly pursue the daily journey, and within 6,000 paces per day, the elderly and middle-aged will be enough to walk away and run away for too long and break their kneecaps
2. Do not exercise in an empty stomach, nor practice immediately after eating, which is the most appropriate time after eating
3. The exercise is based on mild heat and physical comfort, and stops and rest as soon as there is a pain in the knee and a panic
4. Do not increase intensity at the outset, move gradually, practice small ranges and then slowly increase the length of time。
The three movements were completed without going out, without equipment, while watching tv at home and rest, and the complete exercise took just 10 minutes. For a while, you'll find your legs stronger, your knees softer, you'll walk steady, and you'll have a lot to rely on for a long run。
How do people exercise? Do you have any problems with your knees? You can talk about your experience in the comment section。
The statement of exoneration: this is only a daily birth certificate, and each person is in a different state of health, having friends with basic diseases such as hypertension, heart disease and old arthritis。
