Do you have to go to the gym for exercise? For older adults, what should I do if I am worried about being injured when I exercise too much, but I don’t exercise and are afraid of muscle loss too quickly and suffer from sarcopenia? Physical treatment technician Jian Wenren took action and taught two tricks to easily train core muscles at home.
What is the principle of sports 333?Sports must be regular. Jian Wenren pointed out that you should find a short period of free time to run every day. It is recommended that you master the principle of "Sports 333". You can run 3 times a week, 30 minutes per exercise, and your heartbeat reaches 130 times per minute, which is better than only one day a week, and can also reduce sports damage.
{9999}{9999}{9999}{9999}The simple and literary spirit emphasizes that the normal amount of movement and movement time should be adjusted according to the physical energy status of each person. Don’t achieve goals in order to avoid the goal in time. Rapid and hurrying movements can easily cause harm. Take slowness as the priority in everything, but maintain the habit of exercising every day within the scope of your ability. It is also a good thing for the boss to go to the gym for weight training, but you need a coach to accompany the training to avoid misoperation and causing muscle damage.
The first move "Worship the Heaven and Earth"1. After sitting and erecting, hit your hands straight toward the sky.
2. Slowly put it down to the floor and finally lift it up.
3. Repeat the first action and return several groups according to your physical ability.
Reminder: Just lean on the wall as much as possible to avoid the danger of falling down due to unstable center of gravity.
Function: Move the abdominal muscles and muscle strength.
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The second move "Shooting"1. Squat slightly on the lower body and straighten the upper body.
2. Use both hands to do the trick of scooping water and sucking water, and go back to several groups.
Reminder: The degree of squatting can be determined by personal ability, and there is no myth as low as possible.
Function: train the legs and back muscles.
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Responsible editor: Ye Zicen