He Exercise This is necessary after 60 years. Because that’s at that age Physical activity makes the same as we have 15, 25 or 45 with our body. The age we have, tons of exercise muscles and protects the joints; Strengthens the bones; War conditions and diseases; Increases energy; And enhances the mood.
Another thing is that we cannot perform all kinds of physical activity for more than 60 years. We have more limits and as a result we have to choose The type of exercises is suitable for our situations. But in the same way, with age, preferences arise as a result of these limits and specific injuries or diseases.
The rear gives a lot of war for all life (the poster -based disadvantages appear to be a life constant), but especially the basis of taking care of it from 60 years. We are doing it at this time and looking for Exercises to strengthen the rear When we are already older.
To get good results, there are these physical practices Do at least 2-3 times a week. Before starting exercises, four guidelines:
- Create heat for about 5 minutes based on a soft extension to make the muscles.
- The movements must be done slowly and controlled.
- Avoid sudden movements to reduce the risk of injury.
- If you feel the same om charcoal or pain, hold the physiotherapy.
March on the site with weapons
This exercise enhances coordination, Re -strengthens the muscles And promotes an upright posture.
- Place the right legs to the width of the shoulders.
- When you wear the opposite hand forward, raise the knee and follow the parade.
- Alternative legs and hands in a restricted way.
- It is interested in training for 1 to 2 minutes.
Sitting stem stretch
This exercise provides flexibility when lubricating joints without creating excessive tension. When the stem extends the muscles, We release the tension.
- Sit in the chair with your hands on your sides.
- Gently stretch your side with a hand on the floor.
- Return to the starting position for 3-5 seconds.
- Repeat ten times on each side.
Lateral extension
This exercise enhances the flexibility of the side muscles of the rear Removes tensions.
- Relax your legs on the floor and sit in a chair straight and straight. Lift one hand and fold it on the opposite side when it bends the trunk.
- Return to the starting position and repeat the other side.
- Overall, eight times per side.
Cord cycle
Rotating the trunk helps to spine Stabilizer re -strengthens the muscles.
- Sit in the chair beyond your hands.
- Slowly turn the trunk to the right. Keep the position for 3 seconds and then return to the center.
- Repeat on the left.
- 10 times on each side.
Cat and Cow Stretch
This exercise enhances the flexibility of the column Removes tensions on the lower back.
- Relax your hands and knees on the floor and place you at four points.
- Carry the cheek to the chest and lift your backup (the condition of the cat).
- Slow down your head and carry your head up (the cow position).
- Alternate between the two levels.
- Perform exercise 8-10 times.
Boss
Strengthens the lower back and buttocks, Helps maintain the right posture.
- Your knees will bend and your legs rest on the floor.
- Place the hands on the sides of the body.
- Slowly lift the waist to the roof, shrink the butt and keep it straight on your back.
- Keep the position for 5 seconds and down slowly.
- Do 10-12 times.
