Many middle-aged and elderly people suffer from basic diseases such as hypertension, diabetes, and obesity. Proper exercise can effectively prevent and control basic diseases of the whole body. The fitness equipment in the community has become the best choice for many middle-aged and older people to exercise. However, when “playing†these devices, if you do not correctly grasp the use of various types of fitness equipment, you may damage the bone joints, tendons, ligament structures and other parts.
The company's Sports Equipment Co., Ltd., specializing in the production of children's play equipment and fitness equipment, advanced production technology, exquisite design, is in the leading position in the industry, this article focuses on the correct use of several types of fitness equipment commonly used in the community. Methods and techniques to guide everyone in the development of individualized fitness plans in relation to their own circumstances.
A combination of horizontal bar
The horizontal bar is the most common and simplest type of fitness equipment in the community. The origin of the horizontal bar movement can be traced back to various climbing, climbing, swinging and other actions performed by human ancestors living in the jungle.
[Function] Horizontal bar exercise can exercise on the coordination of muscle and body movements, especially upper and lower back muscles.
[How to exercise] But for the middle-aged and the elderly, you don't need to pursue too many "cool" movements, and you should ensure safety during the exercise. Middle-aged and old people can choose a highly appropriate horizontal bar, jump 15 to 20 cm, hands are holding a bar, do pull-ups or do hanging leg lift exercise, this time should hold the bar with both hands to prevent fall injury. Do 3 to 4 groups at a time, 10 in each group, and take a minute between each group. If shoulder or back pain develops during exercise, stop immediately.
Second, the space walker
The spacewalker is one of the most popular fitness equipments in the community. It not only has the feeling of running, but also avoids the impact on the lower limbs. The upper limbs can be used like skis to get exercise. The elliptical trajectory is similar to cycling, but without an uncomfortable seat, it also increases calorie consumption.
ã€Functions】 Spacewalker exercises muscle strength and flexibility in the lower extremities while promoting the health of the cardiovascular and cardiorespiratory systems.
ã€Exercise Methods】 When using the spacewalking machine, middle-aged and old people should hold the handrails and place their feet on the pedals to adjust the body's center of gravity and walk around. Every time you use it, it takes 15 to 20 minutes to sweat slightly. During the exercise, you should pay attention to holding the bar to avoid loosening and falling, and pay attention to not letting your feet leave the pedal. The knee flexion angle should not be too large. If the legs swing too much and the speed is too fast, the muscle around the spine can easily be strained.
Three, health waist
[Function] The health waist can activate the lumbar joints and relax the back muscles. It is especially suitable for middle-aged and elderly people with lumbar dyskinesia, lumbar muscle strain and general fatigue.
[Exercise method] When using the health lumbar device, hands should be gripped tightly, and the feet should be balanced on the circular pedal or on the pedals on the lumbar disc. The lumbar force can drive the lower limb or the body to roll.
In order to avoid twisting the waist when standing, and damage the muscles of the waist and even the bones and joints, hold the handrail with both hands, and then step on the disc and twist the waist around. When twisting, the waist should be controlled, and the amplitude should not be too large.
Keep in mind that the hand should never leave the handle, pay attention to controlling the amplitude of the twist, to maintain the twist angle below 45 degrees, the speed of rotation should be slow and uniform, frequency control in 3 ~ 4 seconds / times is appropriate.
Fourth, upper limb retractor
ã€Functions】 Upper limb retractor is a common outdoor fitness equipment. It is mainly used to exercise the upper limbs. It can enhance the activities of the upper limbs and the flexibility of hand-brain coordination. It can effectively prevent and treat frozen shoulder, tennis elbow embolism, and is conducive to upper limb paralysis. Rehabilitation of the disease.
[Exercise method] When using the upper limb retractor, hands should be used to hold the handle, turn it upside down, turn the frame, and alternately pull in multiple directions.
If there are patients with upper limb joint disorders and hemiplegia, you should slowly pull the affected limb with a healthy arm and passively do more exercise in the direction. Pay attention to using a healthy arm to pull the affected limb. The movement should be slow and not urgent and violent. Note that one arm must not suddenly unload to prevent injury.
If severe shoulder or elbow pain occurs, stop immediately. It is recommended that elderly people who do not have sufficient hand strength do not perform this exercise.
Fifth, single healthy rider
[Features] The single-player is also known as a horse-riding machine because its action is loved by the middle-aged and the elderly. It achieves the purpose of exercise through repeated flexion and extension of the arm and ankle, and can increase the flexibility of the elbow joint and the knee joint, promote blood circulation, enhance the heart and lung function, and develop the strength of upper and lower limbs and waist muscles.
[Exercise method] When using a single person, you should sit on a chair and hold the handle with both hands. Use two pedals to fasten your pedals and your feet will move downwards while pulling your hands backwards. When operating, you should raise your chest and keep your feet steady.
Due to the large range of activity of the single person, it is necessary to check the surroundings of the device before exercising. There must be no obstacles or people within the range of motion so as to avoid accidental injury. Pay attention not to extend into the corner of the instrument or the position where it will be easily collided with hands and feet to avoid being pinched or bruised.
However, if the elderly already have lumbar disc herniation, do not use this type of device, because the spine can not stand the rider's "torque".
Sixth, seesaw
ã€Functions】 The seesaw exercise is a joint exercise of two people. It can exercise comprehensive body functions, exercise lower limb coordination, enhance the balance of the body, sports and entertainment. However, there is a need for close cooperation among the participants.
[Exercise] When performing a seesaw exercise, one person sits on one end of the seesaw, puts both legs on both sides, and puts two feet on the ground to support the seesaw. After the other person sits on the seesaw, it can be played one by one and coordinated with the other.
When middle-aged and old people are using a seesaw exercise, both hands should grip the handrails, and the frequency of oscillation should not be too large too fast, otherwise it is easy to cause vertebral compression fractures or coccyx fractures in osteoporotic people. Do not exercise too vigorously. The two parties should maintain communication. One side of the movement should not suddenly evade the force so as to avoid injury.
Seventh, force device
[Function] Middle-aged and elderly people often feel lower limbs and weakness, and they want to strengthen the training of lower limb strength. The force device is a device for lower limb strength training. It can exercise thigh muscles, enhance leg muscles and waist strength, and enhance lower limb movement.
[Exercise method] When using the force device, first sit on the seat, pedal the pedal, place your hands on your knees, then force your feet to the extreme position and repeat the leg training for 5-8 minutes.
However, for those elderly people who originally suffer from osteomalacia, it is not appropriate to carry out this exercise. The so-called hip osteomalacia, the main symptom is often knee pain, and the stairs will feel powerless. In this type of elderly people, the function of weight bearing on the hip joint is not good. If you do another exercise, the extensor muscles may be damaged, which may aggravate the original symptoms.
National fitness is conducive to improving the quality of the people, but safety is still the first, especially the fragile bones and joints of older people need more attention and protection. Outdoor fitness equipment should pay attention to scientific and reasonable methods. Each training should have a certain sequence. Warm-up exercise (preparation activities) should be done first. It is particularly important in winter or when the ambient temperature is low. It is necessary to exercise each joint.
Every fitness equipment in the community has its targeted physical fitness. When used properly, it can increase muscle strength and flexibility, enhance balance ability, and improve cardiopulmonary function and flexibility. However, it is still necessary to pay attention to the skills of various types of fitness equipment, bypass these "risk zones", and choose the ones that suit them, so as to obtain the best exercise results.
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