93 year old muscle type "Shen Ye" Shen Hua is popular: how does the old man practice muscles?
, a 93 year old muscle of Guangzhou, Shen Hua Shen Hua. He started fitness at the age of 70, and he can still complete the chin up and other difficult movements. Although we do not need to achieve such a level of exercise, Mr. Shen's muscles are still worth learning for his old friends.
93 year old muscle "Shen Ye" Shen Hua is popular: how does the elderly train muscles (for pictures / covers)
How can muscles be developed? In fact, a simple method is very effective, and all elderly people can do it, that is standing posts. More than two thousand years ago, the traditional medical classics Huangdi Neijing referred to standing posts, and later became one of the basic skills of practicing boxing. The station pile can keep the muscles and tendons to maintain a certain tension, strengthen the circulation of blood and promote the metabolism, so as to achieve the purpose of strengthening the muscles and muscles, harmonizing the blood, dredging the meridians and prolonging the life. Standing posts do not require any sports foundation. People of any age group are suitable. Middle aged and elderly people may practice more when doing morning exercises.
do some warm-up exercises before standing posts. When you finish, you should slowly do your work. The most common stance is the double basic form, that is, the posture of two feet in a uniform position. When you exercise, you should concentrate on your mind, relax your body, make your mind free, and breathe naturally. It is suggested that abdominal breathing be used to create a relaxed and comfortable feeling.
the following: physical and mental relaxation, two feet open and shoulder width, two knees slightly flexion, slightly inward buckle; waist ridge upright, comfortable and straight, two hip adduction; arms around the abdomen. Here are two main points of action, one is to focus on the toe and the front feet, which will make the legs, thighs and knees get good exercise, play the role of exercising the lower limb muscles; the two is to stress the station pile to "sink the shoulder to the elbow", the shoulder is to relax the shoulder as far as possible, experience the feeling of shoulder lengthening, cooperate with the shoulder. The elbow can make the muscles of the arm be exercised.
stall belongs to "static exercise". When you exercise, you need to relax physically and mentally, so that you can be calm and relaxed. Every time you practice for 20~30 minutes, you don't have to be rigid in pursuit of time. Otherwise, you will feel boring and hard to persist for a long time. For the first time, after standing for 3~5 minutes, the knee joint may feel hot and vibrate. If it is hard to bear, rest for a moment and then continue. Do not practice when you are too full and on an empty stomach.