How to do meridian exercises for middle-aged and elderly people

Nowadays, elderly people are reluctant to stay at home because young people are busy with work all day and night. This has made many elderly people fall in love with some fitness exercises and meridian exercises, which are not only good for relieving their sadness and loneliness, but long-term persistence is also of great help to physical health. So, how to do meridian exercises for middle-aged and elderly people?

Section 1 Stretching Exercise 8×8

Starting position: Stand upright. The first eight beats: 1, 2. Move the left arm upward from the right side to the left side and raise it diagonally. At the same time, step the left foot sideways to stand in an open stance. 3,4 Move your right arm up from the left side to the right side and raise it diagonally, with your head and chest out. 5.6 Swing your arms down to the sides and cross them in front of your abdomen, with your palms facing inward and your head lowered. 7, 8 Swing your arms sideways and raise them diagonally upward with your palms facing each other. The second eight beats: 1, 2. Raise the left arm diagonally forward, bend the right arm at the elbow, and place the right hand on the left elbow joint, top of the table. 3,4 Raise your left arm horizontally in front of you. 5.6 Pass the right arm under the left arm, extend both arms to the side and back until the left arm is flexed sideways, raise the right arm horizontally, make a fist, turn the head to the right, and half squat. 7, 8 Return left leg and right leg to upright position. The third and fourth eight beats are in the opposite direction of the first and second eight beats. The fifth to eighth octaves are the same as the first to fourth octaves.

Section 2: Limb Exercise 8×8

Starting position: Stand upright. The first eight beats: 1. Bend your left arm at the elbow and raise it to the side. Raise your right arm with your fist facing forward. At the same time, step your left foot to the side like a mountain climbing step, push up your right hip, and bend your left knee. 2. Place your right foot and left foot together, push up your left hip, bend your right knee, raise your left arm and stand upright. 3 Same as 1.4. Raise both arms upright with elbows at sides. Beats 5-8 are the same as beats 1-4, but in the opposite direction. The second eight beats are the same as the first eight beats. The third eight beats: 1. Stretch both arms to the side with five fingers apart and palms facing forward. At the same time, step the left foot to the side to stand in split position. 2. Put your fists at your waist and tap your right foot on the ground next to your left foot. 3 is in the opposite direction to 1. 4 is the same as 2, but in the opposite direction. Beats 5-7 are the same as beats 1-3. On the eighth beat, return to an upright position. The fourth octave is the same as the third octave. The fifth to eighth octaves are the same as the first to fourth octaves.

Section 3: Shoulder Exercise 4×8

Starting position: Stand upright. The first eight beats: 1. Lift your left shoulder upward and at the same time, step your left leg forward to the left to form a lunge. 2. Return the left shoulder to its original position. 3. Lift your right shoulder upward. 4. Return the right shoulder to its original position. 5. Lift your shoulders upward. 6. Return your shoulders to their original position. 7 is the same as 5, 8 is the same as 60. The second eight beats: 1, 2 move the center of gravity backward, straighten the left leg, bend the right knee, and at the same time, move the shoulders back in a circle. 3 and 4 are the same as 1 and 2, and beats 5 to 8 are the same as beats 1 to 4, but in opposite directions. On the eighth beat, bring the left leg together with the right leg. The third and fourth eight beats are in the opposite direction of the first and second eight beats. The fifth to eighth octaves are the same as the first to fourth octaves.

Section 4: Chest expansion exercise 8×8

Starting position: Stand upright. The first eight beats: 1, 2. Straighten your arms and swing them backwards from your chest to the sides, with your palms facing forward. At the same time, step your left foot to the side to stand upright. 3.4 Bend your elbows and bring your arms in front of your chest with your palms facing inward. Put your right foot together with your left foot, lower your head and tuck your chest in. 5-8 are in the opposite direction to 1-4. The second eight beats are the same as the first eight beats. The third eight beats: 1, 2. Punch forward with both hands through the waist and step forward with the left foot. 3.4 Bend your arms flat in front of your chest and expand your chest backwards, with your palms facing down. Bend your right foot to the front left with your toes pointing forward and your heel touching the ground. 5-8 are the same as 1-4, but in opposite directions. The fourth octave is the same as the third octave. The fifth to eighth octaves are the same as the first to fourth octaves. On the last beat of the eighth eight, return to an upright position.

Section 5: Side Exercise 8×8

Starting position: Stand upright. The first eight beats: 1, 2 Raise the left arm to the side and lower, bend the right arm to the side, turn the waist to the left, palms facing backwards, and at the same time step sideways with the left foot. 3, 4 Return the upper body to an upright position, with the arms crossed and straight in front of the body. 5.8 is the same as 1-4, but in the opposite direction. 8 Return to an upright position. The second eight beats are the same as the first eight beats. The third eight beats: 1, 2. Clap your palms together at the sides of your body twice, and stomp your left foot on the ground next to your right foot twice. 3,4 Raise your left arm horizontally to the side, raise your right arm with your palm facing forward, and touch the ground with your right foot behind and outside your left foot. 5.8 Same as 1-4. The fifth to eighth octaves are the same as the first to fourth octaves.

Section 6: Body rotation exercise 8×8

Starting position: Stand upright. The first eight beats: 1. Swing both arms sideways and raise them horizontally, while stepping left foot sideways into an open stance. 2. Hold your fists at your waist. 3. Turn your upper body 90 degrees to the left. , raise your left arm horizontally to the side and your right arm upward. 4. Turn your upper body 90 degrees to the right. Same as 2.5, 6 and 1.7, 8 are restored to an upright position. The second eight beats are in the opposite direction of the first eight beats. The third eight beats: 1, 2. Put the right hand on the waist and raise the left hand diagonally. Step the left foot sideways into a standing position and a half squat, and at the same time turn the body to the left and back. 3.4 Return to standing position with hands on hips. 5-6 are the same as 1.4.7, 8 are restored to an upright position: the fourth octave is the same as the third octave, but in the opposite direction. The fifth to eighth octaves are the same as the first to fourth octaves.

Section 7: Skeleton Movement 8×8

Starting position: Stand upright. The first eight beats: 1, 2. Bend elbows at sides of body, swing left forearm upward from bottom to top, swing right forearm downward from top to bottom, step left foot to sideways into open stance, push left hip. 3 and 4 are in opposite directions to 1 and 2. 5-8 are the same as 1-4, one beat and one movement. The second eight beats are the same as the first eight beats. On the 8th beat, return to an upright position. The third eight beats: 1, 2 Bend your arms at the elbows in front of your chest, move from left to right, and do a left mountain climbing step at the same time. 3 and 4 are the same as 1 and 2. 5-8 are the same as 1-4, but in opposite directions. The fourth octave is the same as the third octave. On the 8th beat, return to an upright position. The fifth to eighth octaves are the same as the first to fourth octaves.

Section 8: Abdominal and back exercises 8×8

Starting position: Stand upright. The second eight beats: 1, 2, 3, 4. Raise your arms horizontally to the side, cross them over your head, and then go down to the side. Take a small step to the left. 5.6 Hold your fists with your hands stretched out in front of you, place your fists at your waist, half squat, lean your upper body back, and keep your head and chest up. 7. 8 Return the upper body to the original position and straighten the legs. The second eight beats are the same as the first eight beats. In opposite direction. The third eight beats: 1, 2, 3, 4. Raise both arms and shake the upper body backward twice. 5.6 Bend your upper body forward and touch the ground with your fingers. 7 and 8 are restored to an upright position. The fourth, JL beat is the same as the third eight beats, but in the opposite direction. The fifth to eighth octaves are the same as the first to fourth octaves.

Section 9: Kicking Exercise 8×8

Starting position: Stand upright. The first eight beats: 1, 2. Bend the left arm at the elbow and open it diagonally to the side across the chest with the palm facing up. At the same time, lift the knee and then lower it to open stance. 3 and 4 are in opposite directions to 1 and 2. 5.6 Raise both arms horizontally by the sides of the body with the palms facing down, and at the same time bend the left knee and raise it horizontally. 7 and 8 are restored to an upright position. The second eight beats are in the opposite direction of the first eight beats. The third eight beats: 1, 2 Put your left hand on your waist, bend your right arm and make a fist on your shoulder, and kick your left foot to the side 45 degrees. 3.4 Squat slightly with left foot and right leg together, and place right hand at the side of the body. 5 and 6 are the same as 1 and 2. 7 and 8 are restored to an upright position. The fourth eight beats are in the opposite direction of the third eight beats. The fifth to eighth octaves are the same as the first to fourth octaves.

Session 10: Full body exercise 8×8

Starting position: Stand upright. The first eight beats: 1, 2 move the center of gravity to the left, raise the left arm horizontally to the side, and bend the right arm horizontally in front of the chest. 3 and 4 are in opposite directions to 1 and 2. 5.8 Swing both arms over the head through the lower right and lower left sides to the left side. The second eight beats are in the opposite direction of the first eight beats. The third and fourth eight beats are the same as the first and second eight beats.

Section 11: Jumping Exercise 8×8

Starting position: upright. The first eight beats: 1-4 Start running three steps forward with your left foot. On the 4th beat, the right foot lands on the ground and the stance is open. 5 Place your right hand on your right side, and then open your left hand to the side across your chest and towards your left neck at the same time. 6 Bend your left arm and swing it to your chest, while pushing your hip to the right. 7 is the same as 5. 8 is restored to an upright position. Second eight beats: 1-4 run back 3 steps. The arm movements are the same as the first eight beats, but in the opposite direction. The third eight beats: 1, 2. Make fists, cross your arms in front of your body, bend your knees and put your feet together. 3, 4 Swing both arms outwards and raise them diagonally upwards; jump up and stand on your heels. 5 Bend your left elbow above your shoulder, raise your right arm to the side, and kick your leg back and jump once. 6 Raise your left arm horizontally to the side and bend your right arm at the elbow above your shoulder. After switching, kick and jump once. 7, 5 and 8 are restored to an upright position, and the fourth octave is in the opposite direction of the third octave. The fifth to eighth octaves are the same as the first to fourth octaves.

Section 12: Finishing Exercise 4×8

Starting position: Stand upright. The first eight beats: Person-3 starts walking the Yangge cross step with the left foot, swinging both hands back and forth. 4. Jump on one foot and switch legs. 5-8 are the same as 1-4. The second eight beats are the same as the first eight beats. In the third eight beats, step with both feet in sequence, first left and then right. 1. Put your left hand on your waist and your right hand at your side. 2 Put your right hand on your waist. 3. Lateral flexion of left arm. 4 Make a fist with your right arm and flex your shoulder. 5 Raise your left arm straight up. 6 Raise your right arm straight up. 7.8 Clap your hands above your head twice. The fourth eight beats: Move your hands first to the left and then to the right, over the shoulders and then down to the waist in front of the body. On the 7th clap, clap your hands in front of your body once. On the eighth beat, return to an upright position.

Everyone should have a clear understanding of how to perform meridian exercises for middle-aged and elderly people. In fact, in our lives, the elderly have been worrying about their children all their lives. As time goes by, the health of the elderly is getting worse and worse. So if you have time, you must spend more time with the elderly at home, which can also make them happy.