3 most effective exercises for older people Bashny.Net

Our body is self-regulating, self-healing system. But for this you need to create certain conditions.

With regular exercise pain people do not experience: the muscles involved in the work, restores the microcirculation of tissues and go puffiness and inflammation.



THE THREE MOST EFFECTIVE EXERCISE

EXERCISE 1: push-UPS. This is for the physically strong person. And a push-up from the table, chair, wall will be able to do any elderly person. Women also! Through this exercise, we unload the upper limbs, improve venous outflow of blood from the brain and reduce the load on the lungs and heart.

If You find it hard to do pushups — exercise from a chair. To do push-UPS from a chair preferably in sets of 5-10 repetitions. Come, for example, to the table and lean on it — body straight, arms bent in elbow joints, straighten them on the exhale. Over time, you can increase the number of repetitions to 50 in one session.

EXERCISE 2: for the belt of the lower extremities. It is squat with a straight back, but holding on to a fixed support. For example, go to the door, stand facing the end of the door, holding onto the handles on both sides. Feet shoulder width apart, inhale down, exhale — up with a straight back.

Perform each exercise, 5-10 repetitions in one approach. Approaches can at first be 1-2, and then on your state, they can bring up to five, that is up to 50 squats. Improved venous return to the right atrium, the brain. Fatigue goes away. It — prevention of thrombophlebitis.

EXERCISE 3: addressed to the middle part of the trunk and spine. Here are the internal organs — intestines, gallbladder, kidney, liver, spleen, and lumbar-thoracic spine. Common to all these bodies exercise called "popuplog".

How to do it? Lie back on the floor, hold your hands over the stationary support. Raise and lower the legs at 90 degrees or slightly more. Older people find it physically difficult to get legs over head to floor, but this is not necessary.

How many times to do this exercise? 5-10 repetitions in one approach. This is a minimum, and when you already feel that you 15 and 20 repetitions, then you are on the right track.
 





Push-UPS help the head, squats promote venous outflow of blood from the lower extremities, and thus help to cope with varicose veins. The third exercise is going to benefit the internal organs.

Exercises should be performed at least three times a week or daily. The room must be open the window.

When mastered, the maximum part of this program, that is able in one session to do push-UPS 50 times, 50 times to do squats and 50-100 times to lift the legs, lying on back, — do not stop there. Muscles need to surprise, so these figures can be increased to 100, although the number of sessions per week to reduce to 3-4, adding a daily walk briskly for 1 to 2 hours.

It is advisable to do all this in the morning, after sleep and before Breakfast.published

 

Also interesting: 10 most effective exercises for quick stress relief

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Source: vk.com/wall-23903469?offset=4020&w=wall-23903469_1328%2Fall