Gavin McHale, a sports functionalist at the University of Winnipeg in Canada, believes that strength training is the source of youth. The strength training of the elderly can enhance their muscle strength, better control the symptoms of chronic diseases, pain and depression, while preventing falls, maintaining the existing muscle mass, improving posture and body stability, and increasing bone density. Let their life in their later years be healthier and more fulfilling. The US News and World Report website recently summarized seven strong muscles.
1. Squat seat type. Squat can strengthen the strength of the entire core muscle group, which helps the elderly to get up and stand better. Practice: Stand with your feet apart, the distance between the feet is the same as the shoulder; put the chair behind; keep the upper body upright, push the hips backwards, bend your knees, lower the body to the seat surface; Touch the seat surface, you can also sit on the chair; at the bottom of the deep movement, the upper body should lean forward slightly; pause for a short while, press the ground firmly with both feet, and return to the initial position (Figure 1).
2. Push-ups against the wall. It increases the strength of the entire upper body muscles, especially the arms and chest muscles. Practice: stand about 60 cm away from the wall (the closer to the wall, the easier it is to complete the movement), put your hands on the wall, shoulder height, hands apart and shoulder width; keep the body In a straight line, the elbows are bent to the sides of the body, the chest is lowered in the direction of the wall; the heels of the feet are lifted off the ground; pause for a short while, then slowly extend the elbows back to the initial position (Figure 2) ).
3. Side lying around the ring. It enhances hip muscle strength while increasing joint flexibility. Practice: The side of the body lies on the ground, the body is in a straight line; the arm below the body extends over the top of the head; the head is placed on the arm, the buttocks muscles contract; the leg above is lifted to the hip In a high position, use this leg to make a small clockwise rotation in the air; pause for a short while, then use this leg to make a small counterclockwise rotation; lower the leg and return to the initial position; Change the other side of the body to do the same (Figure 3).
4. The opposite sides of the limbs are balanced. This action plays a very good role in improving the balance and coordination of the body. It also enhances the strength of the back and abdominal muscles. Practice: all fours are on the ground, hands are under the shoulders, knees are below the buttocks; keep the back straight and the abdomen tight, the right hand is raised to the same height as the shoulder, and the left leg is straight to the rear; keep this position still, do Take 3 deep breaths, then slowly lower your hands and feet and return to the initial position; change the other side of the body to do the same (see Figure 4).
5. Bed bug type. It helps to improve the stability, balance and muscle strength of the core muscles. Practice: the back lies flat on the ground, arms and legs are lifted into the air, knees bent; the waist is attached to the ground, the left and right arms are lowered to the ground; the left and right arms are raised to Initial position; change the right leg and the left arm to do the same action (Figure 5).
6. Side bracket type. Many elderly people have problems with their shoulders. This action can enhance the strength of the shoulder muscles. Practice: lie on the ground side, support the ground with elbow joint, elbow joint is located directly below the shoulder; core muscle group is tight, lift the buttocks off the ground, let the body line from the ears to the feet; keep this position as long as possible Lower the hips and return to the initial position; change the other side of the body to do the same (Figure 6).
7. Against the wall angel style. It improves posture and relieves back pain. Practice: the back is against the wall, the feet are 8~15 cm away from the wall; the head is close to the wall, the arms are placed on both sides of the body; the lower jaw is perpendicular to the chest; the arms are slowly raised, and the palms of both hands are facing the outside of the body; Raise your arms as far as possible and do not bend your elbows; pause for a short while and lower your arms to the initial position (see Figure 7).
White Oven Control Panel Glass
Factory direct sales oven Tempered Glass control panel, glass plate, can support customization. One-stop customized service, quick mold opening, we are the source manufacturer. It is made of high-quality materials, is widely used, can withstand high temperatures, and is not easy to corrode. We have rich glass and electrical glass deep processing technology and industry experience. All major customers are welcome to come to consult and customize. We have a complete range of products, good quality, competitive price, fast shipping, and good service, so you can buy with confidence and use with confidence. We also sell various types of glass, complete models, and support deep processing. Each product is perfect and you can buy it with confidence. We also provide you with high-quality glass processing to ensure your satisfaction. The glass control panel made of high-quality glass is more durable, more beautiful and more practical. Moreover, it is not fragile for a long time, saving you the time of replacement.China Oven Glass Shattered,Oven Glass Repair,Oven Inner Door Glass,Frigidaire Oven Door Glass, we offered that you can trust. Welcome to do business with us.
Oven Glass Shattered,Oven Glass Repair,Oven Inner Door Glass,Frigidaire Oven Door Glass
WCH Temper Glass Co., Ltd , https://www.temperglasswch.com