Aerobics course for middle-aged and elderly people

Aerobics courses for middle-aged and elderly people are as follows:

1, stretch neck forest style

Methods: Stand up straight, tilt your head slightly to the right, put your right ear gently on your right shoulder, and take a deep breath evenly through your nose. After one minute, practice on the other side. Relax, take a good breath, cooperate with meditation, switch the picture in your mind from the monotonous office to the tree-lined and breezy lake, and imagine yourself as a goddess wearing a wreath and bathing in the sea breeze. The effect is naturally better.

Function: Relieve cervical fatigue and anxiety.

Applicable occasions: when answering the phone or taking the elevator.

2, waist and abdomen weight loss method

Methods: Stand upright, legs apart about 1 m, toes forward. Take a deep breath, slowly raise your left hand over your head, exhale, slowly lean to the right, put your right hand on your right leg, breathe normally, and keep this action for 5- 10 seconds. Take a deep breath, slowly reset your body, exhale, put down your arms and relax. Switch right arms and do the same thing.

Function: strengthen abdomen and waist, relax back.

Practitioners must control the speed, intensity, repetition times, number of groups, interval time and so on according to their own physique and endurance when dancing aerobics. After a group of fast-paced movements, you should make a soothing ending action and adjust your heartbeat and breathing. Novices, people with no exercise experience, people with chronic diseases, and people over middle age after each exercise.

To sweat a little and feel a little tired, the heart rate 130 beats/min is appropriate, and the total training time should not exceed 1 hour. With the improvement of exercise level and physical fitness, the intensity and total amount of exercise can be appropriately increased, and the maximum heart rate should not exceed 150 beats/min.