Exercises teach you a set of old
March 30, 2011
With the increasing standard of material life, people’s spiritual life is getting rich. The elderly in old age, the past is no longer a dull day, but to use different modalities to exercise the body, enhance physical fitness, enrich their lives. We are under the old physical and psychological characteristics to operate based on the rhythm hand, absorbed the modern dance, folk dance, disco’s essence, compose a set of old aerobics.
The blood flow can
Gymnastics, Meridian stretch, accelerate blood circulation, promote metabolism, Tom Lee joints, anti-aging, enhance physical and mental health.
Stretching
Section 8 × 8
preparatory posture: upright. The first eight-shot: 1,2 left arm, left by the right side of the ramp on the move upward Raozhi the same time, one step left foot out into the open side. 3,4 The left arm right up Raozhi ramp on the move, rise, chest. 5,6 arms to the abdomen by the side of the hem cross arm, palm inward, bow their heads. 7,8 arms by the side of the pendulum to the ramp on the move, palms facing. The second eight-shot: 1,2 left arm before the ramp on the move, the right arm elbow, right hand resting on the left arm elbow, Taiwan head. 3,4 left arm before the flat. 5,6 The left arm right arm, the arms extended laterally after livre francais to the left arm, shoulder and lateral bending, right arm side of the square move, make a fist, the right way round, squat. 7,8 left leg and right leg restore upright. Third, four of eight shooting with the first two eight-shot, in the opposite direction. Eight fifth to eighth to fourth with the first film shot eight.
II: limb movement 8 × 8
preparatory posture: upright. The first eight-shot: 1, the left arm elbow lateral raise, lift his right arm, fist forward, while left side of the step, step climbing, top right hip, left leg bent. 2, right foot and left foot, the top left-skeletal, right leg bent, left arm on the move, upright. 3 arms with 1.4 second elbow lateral raise, upright. 1-4 5-8 shooting the same shot, in the opposite direction. The second eight-eight-shot with the first shot. The third eight-shot: 1, lateral arms stretched out, fingers apart, palms forward, and step left foot out into the open side. 2, arms around his waist Baoquan, right foot to left foot beside the point. 3 with 1 in the opposite direction. 4 with 2 in the opposite direction. 1-3 5-7 shooting the same shot. Restore the eighth straight shot. The fourth film with the third eight-eight shooting. Fifth take eight to eight-beat eighth to fourth with the first eight shot.
Section III: shoulder exercise 4 × 8
preparatory posture: upright. The first eight-shot: 1, left shoulder move up the shoulder, while his left leg before the step by step to the left into the lunge. 2, left shoulder reduction. 3, right shoulder up Renal failure mentioned shoulder. 4, right shoulder reduction. 5, the shoulders move up the shoulder. 6, shoulder reduction. 7 of 60 with 5,8 second with eight-shot: 1,2 center of gravity moved, left leg straight, right leg, knees, and shoulders looped back by the former. 3,4 with 1,2,5 and 8 shot film with 1 to 4, in the opposite direction. Left leg and right leg received the eighth shot. Third, four of eight shooting with the first two eight-shot, in the opposite direction. Eight fifth to eighth to fourth with the first film shot eight.
IV: chest movement 8 × 8
preparatory posture: upright. The first eight-shot: 1,2 hands by his chest after the vibration to both sides of the arm, palm forward, and step left foot out into the open side. 3,4 elbow closed chest arms, palms inward, right foot and left foot, bow, Hanxiong. 5-8 with 1-4 in the opposite direction. The second eight-eight-shot with the first shot. The third eight-film: 1,2 boxing hands by the waist forward, step by step the left foot in place. 3,4-bent arms back chest chest level, palm down, right foot in front of the left hook to the toes, heel. 5-8 with 1-4, in the opposite direction. The fourth film with the third eight-eight shooting. Eight fifth to eighth to fourth with the first film shot eight. Eight-beat eighth last shot, reduced to vertical.
V: lateral movement 8 × 8
preparatory posture: upright. The first eight-shot: 1,2 held under the left arm side, right arm, body flexion, to the left waist, palms back, and left side of the step. 3,4 reduced upper body upright, his arms crossed the body before the arm. 5.8 with 1-4, in the opposite direction. 8 reduced to vertical. The second eight-eight-shot with the first shot. The third eight-film: 1,2 both hands palm side of the body percussion in 2 times, left foot right foot next to the stamp to 2 times. 3,4 Lateral Raise the left arm, right arm on the move, palms forward, point right foot to the left posterolateral. 5.8 with 1-4. Eight fifth to eighth to fourth with the first film shot eight.
VI: transfected Sports 8 × 8
preparatory posture: upright. The first eight-shot: 1, placed his arms held flat side by side, while his left foot into the open side of the step. 2, arms around his waist Baoquan. 3, upper left 90. , Lateral Raise left arm, right arm on the move. 4, upper right 90. With 2. 5,6 with 1. 7-8 reduced to standing. The second shot with the first eight eight-shot, in the opposite direction. The third eight-film: 1,2-ramp on the left hand held his right hand on his hips, left foot step out into the open side, squat, and turn left after the body. 3,4 reduced opening, hands on his hips. 5-6 with 1.4. 7,8 reduced vertical: The fourth film with the third eight-eight-shot, in the opposite direction. Eight fifth to eighth to fourth with the first film shot eight.
VII: skeletal Ministry of Sports 8 × 8
preparatory posture: upright. The first eight-shot: 1,2 arms elbow on the side of the body, set up under the left forearm by the right forearm by the hem on the left foot step out into the open side, top left hip. 3,4 with 1,2 in opposite directions. 1-4 5-8 with a shot of a move. The second eight-eight-shot with the first shot. 8 reduced vertical shoot. The third eight-film: 1,2 arms elbow in the chest, from left to right, while climbing steps left to do. 3,4 with 1,2. 5-8 with 1-4, in the opposite direction. The fourth film with the third eight-eight shooting. 8 reduced vertical shoot. Eight fifth to eighth to fourth with the first film shot eight.
VIII: front and sports 8 × 8
preparatory posture: upright. The second eight-shot: 1,2,3,4 arms held flat side down by the head cross Raozhi Lateral Raise, a small pad feet to the left. 5,6 Bao Quan Bao Quan hands straight in front by the waist, squat, upper back, head high. 7,8 restore upper body, legs straight. The second eight-eight-shot with the first shot. In the opposite direction. The third eight-shot: 1,2,3,4 arms on the move, the upper body backward secondary vibration. 5,6 upper body flexion, fingers, hands touching the ground. 7,8 restored upright. The fourth, JL shoot with the third eight-shot, in the opposite direction. Eight fifth to eighth to fourth with the first film shot eight.
IX: kicking motion 8 × 8
preparatory posture: upright. The first eight-shot: 1,2 skewed to the left arm by the elbow to open the chest, palms up, and down into the knee after the opening. 3,4 with 1,2 in opposite directions. 5,6 The side of the body’s arms held flat to the side, palms down, while his left knee lift level. 7,8 restored upright. The second shot with the first eight eight-shot, in the opposite direction. The third eight-film: 1,2 left hand akimbo, right hand bent fist on the shoulder and left side kick 45 degrees. 3,4 left and the right leg slightly squat, put in the right hand side of the body. 5,6 with 1,2. 7-8 reduced to standing. The fourth film with the third eight-eight-shot, in the opposite direction. Eight fifth to eighth to fourth with the first film shot eight.
Section X: body movement 8 × 8
preparatory posture: upright. The first eight-shot: 1,2 center left, Lateral Raise the left arm, right arm bent flat chest. 3,4 with 1,2 in opposite directions. 5.8 The right lower arms, his head around a week left in the swing to the left side. The second shot with the first eight eight-shot, in the opposite direction. Third, four of eight shooting with the first two eight-shot.
Section XI: jumping movement 8 × 8
Information Potential
preparation: upright. The first eight-shot :1-4, left foot forward to run three steps. 4 shot, landing right foot into the open. Post the right hand bones of the body 5, the left lateral chest open by then, while the left term wait. 6, placed his left hand bent to the chest, while the top of the right hip. 7 with the 5.8 restore upright. The second eight-shot running back :1-4, step 3, an eight-arm action with the first shot, in the opposite direction. The third eight-film: 1,2 fist with both hands, his arms crossed before the body, knees and feet. 3,4 The lateral arms swing to the ramp on the move; jump stand heel. 5 left arm elbow in the shoulder, right arm held flat side, but after the jump kick. 6 Lateral Raise the left arm, right arm elbow in the shoulder, jump kicks, after the exchange. 7 reduced with 5,8 upright, and the fourth with the third eight-eight-shot shoot in the opposite direction. Eight fifth to eighth to fourth with the first film shot eight.
Section XII: Consolidation exercise 4 × 8
preparatory posture: upright. The first eight-shot: people began to take Yangko -3 Cross step left foot, both hands before and behind. 4 leg exchange jump. 5-8 with 1-4. The second eight-eight-shot with the first shot. The third eight-shot, feet first left and right, followed by stepping away
