The "beauty of sports" for the elderly - aerobics

　　In the aerobics choreography, emphasis should be placed on strengthening the form of the movements, the parts of the exercises, the intensity of completion, the required rhythm, and the size of the load. elderly Only the effectiveness of the physique can have long-term attraction. The movement design of aerobics for middle-aged and elderly people should focus on simple, easy-to-learn and easy-to-master movements. The joints involved are mainly the neck, waist, cervical joints, spinal cord, knees, and shoulder joints. The range of movement should not be too large. In the process of running and jumping, the main method is to alternate between walking and running, with intermittent small jumps as the main method. The direction changes should not be too much, and the breathing should be natural, and the movements should be slow and rhythmic. The range of movement of the thorax can be increased to enhance the function of lung tissue and improve the metabolism of internal organs.
　　
　　Calisthenics you can do at home
　　
　　Middle-aged and elderly friends can use the space in the room to carry out simple fitness activities, and the results are also good.
　　
　　1. Get up activities
　　
　　After getting up in the morning, wash up, smile slightly, stand with your feet shoulder-width apart, relax your upper body, squat down slightly, hold your toes lightly on the ground, and look far into the distance.
　　
　　2. Head activities
　　
　　Use your head as a pen tip, shake your head and write the word "longevity". Then make your head draw a circle around these two characters, first clockwise, and then in the opposite direction. The above movements should be slower and take about 2 minutes.