What are the radio aerobics for middle-aged and elderly people?

We know that middle-aged and elderly friends are very susceptible to various diseases due to their poor physical fitness, so it is very necessary to do some radio aerobics daily, which can greatly improve our own immunity and resistance, and can effectively avoid the invasion of many unnecessary diseases. I believe everyone wants to learn more, so let us learn about the radio aerobics for middle-aged and elderly people.

1. Sit upright with your legs naturally apart, shoulder-width apart. Bend your elbows and raise your hands to the sides, with your fingers pointing upward, at ear level. Then, raise your hands until you feel some movement in your ribs.

rollback. It can be done 3 to 5 times in a row, and can be done 3 to 5 times a day as appropriate. Before doing any exercise, your whole body should be relaxed. Inhale when raising your hands, and exhale when returning to the original position. Don't use too much force or too much strength. This action can exercise muscles and bones,

It reaches the meridians and at the same time returns the Qi to the Dantian, which has a relieving effect on the elderly, the weak, and those with shortness of breath.

2. Sit upright, bend your left arm and place it on your legs, bend your right arm at the elbow, with your palm facing up, and do parabolic movements 3 to 5 times. When doing the parabolic movement, throw your hands up into the air, the movement can be slightly faster, inhale when throwing your hands up, and exhale when recovering. This action has the same effect as the first action.

3. Sit upright with your legs hanging naturally, then slowly turn your body left and right 3 to 5 times. Then, swing both feet forward more than 10 times. You can increase or decrease the number of times according to your personal physical strength. Relax your whole body when doing the exercise, and the movements should be natural and gentle. When turning the body, the torso should remain upright and should not bend forward or backward. This movement can move the waist and knees, benefit the kidneys and strengthen the waist. Practicing this movement often can exercise the waist and knees, which is beneficial to the kidneys.

4. Sit upright, loosen your belt, undress, rub your hands together to warm them up, place them on your waist, and rub them up and down until you feel warmth on your waist. This method can warm the kidneys and strengthen the waist. There is the Mingmen point of the Du meridian on the waist, as well as the Shenshu, Qihaishu, and Dachangshu points of the Foot-Taiyang Bladder Meridian. After rubbing, you will feel hot all over your body. It has the effects of warming the kidneys and strengthening the waist, relaxing the muscles and activating blood circulation.

5. Put your feet together, cross your hands and raise them above your head. Then, bend over and touch the ground with your hands. Then squat down, hug your knees with your hands, and silently say "blow" but do not make any sound. This can be done more than 10 times in a row. Good consequences.

We must not be careless about what radio aerobics are there for middle-aged and elderly people, otherwise the impact on our bodies will be very huge. A series of orthopedic diseases may occur, which are quite difficult to treat. Each of us needs to pay great attention to avoid suffering from more unnecessary diseases.