How to exercise and keep fit

Nowadays, many elderly people have become very weak in physical condition due to their age, and are very prone to various diseases, which seriously threatens the health of many of our elderly people and has become a problem that many of our children and friends are particularly worried about. Therefore, they want our elderly friends to do some physical fitness exercises. I will tailor some suitable exercise methods for our elderly friends.

1. Inner thigh: do squat exercises. Stand with your feet shoulder-width apart and toes pointed outward. Count 1234 and slowly squat down until your feet are parallel to the floor. Count to 5678 and then stand up slowly. When squatting, do not lift your heels, make sure they fall to the floor, and move slowly. Do 15 in each set, 3 to 4 sets per day.

2. Front of thigh: same as above. Because this movement can exercise the muscles on the front of the thigh at the same time.

3. Back of thigh: Standing. Perform a back kick. Move slowly when doing it. One set consists of eight beats. Do 15 in each set, 3 to 4 sets a day. Everyone has different body flexibility, so don't push yourself too hard to avoid straining your muscles.

Reduce calf fat: The method to check how much calf fat there is is very simple. Relax your legs, then pinch the calf area with your fingers. If you can easily pinch the fat layer, it means that your legs are fat and need to be reduced. If the fat layer is very thin and the muscles alone make your legs look very thick, then you have a muscular type.

1. Fat type: The most effective method is to stand on tiptoes, 20 times as a set, and do 4 sets a day. The key is to move slowly and not lift your hips. Stand on tiptoes and pause for about 3 seconds. After exercising, remember to gently shake your calf muscles with your hands to relax.

2. Muscular type: It is very difficult to lose weight. For muscular girls, we can only suggest not to do high-intensity leg exercises and wear high heels less often to prevent muscles from becoming too tense and becoming thicker.

There are many ways to exercise the whole body, but we cannot put the exercise and fitness methods of the elderly and young people together. Due to different physical conditions, it may have a counterproductive effect and cause great harm to ourselves. At the same time, we should warm up in advance during exercise to avoid unnecessary injuries.