How to build muscles in middle-aged and elderly people

Abstract: As the elderly get older, they should take a walk. Are middle-aged and elderly people excluded from more intense exercises such as muscle exercise? In fact, muscle training is not just for young people. Middle-aged and elderly people can also exercise strength and build muscles through training. Appropriate muscle strength training methods are also beneficial to the health of middle-aged and elderly people. How do middle-aged and elderly people build muscles? Next, let’s take a look at muscle strength training methods for middle-aged and elderly people. How to exercise muscles in middle-aged and elderly people

1. Use the least amount of muscles to complete a task. For example, when standing up from a chair, try not to use your hands for support; if you can lift heavy objects with one hand, do not use both hands; when climbing stairs, only use your hands lightly or not to hold the railing to maintain balance, etc.

2. Resist gravity. Sit down slowly; go up and down stairs slowly; put objects down slowly.

3. Engage in isometric contraction of muscles. That is, the muscles are actively contracted, but the joints do not move and the length of the muscles remains unchanged, that is, the local muscles are "tight." For example, when sitting, press the floor with your toes; when sitting on a single sofa, support the arm of the sofa chair with both hands; when lying down or sitting, press your legs against each other, etc. Contract the muscles for 10 seconds each time, relax, contract again, and repeat 8 to 10 times.

4. The muscles of the upper limbs can be exercised with dumbbells. The movements are in the upright or sitting position, and the upper limbs can be raised forward, sideways and elbow flexion. Abdominal muscles can be exercised with sit-ups. The muscles of the waist and back can be practiced with the "fish stand", that is, when you are in the supine position, support the heels, head and neck, and lift the waist and abdomen; the muscles of the waist and back can also be used in the prone position, doing the "Two Heads Up" movement, that is, the upper limbs and lower limbs at the same time Lift up, touch your toes with your hands, and use your abdomen for support. Lower limb muscles can be exercised by squatting, standing or leaping.

5. If you have difficulty squatting or have knee joint pain, you can use the static half-squat method: separate your legs shoulder-width apart, with your knees in a half-squat position, straighten your upper body, and Place your arms on your waist and hold this position as still as possible. Gradually, from squatting for a dozen seconds or 2 minutes to half squatting for 20 minutes once a day.

6. Repeat push-ups for multiple groups, each group about 12 to 15 times. The number can also be determined according to your own tolerance. 1 to 2 times a week, 20 minutes each time.

7. Use an exercise bike with movable handles to exercise upper limbs; rowing machines can exercise upper limbs, legs, waist, and chest muscles, increase muscle strength and elasticity, and enhance body endurance.

8. The walking bike is used to exercise legs, waist, abdominal muscles and cardiopulmonary function. Treadmills are used to exercise legs, hips, waist, abdominal muscles and cardiopulmonary function.

9. Tai Chi can effectively enhance the muscle strength and stabilize the gait of the elderly. Experts from Atlanta University in the United States conducted 15 weeks of Tai Chi training on elderly people over 70 years old and found that the risk of falling in these elderly people was 47% lower than that of other people of the same age.

10. Shuttlecock kicking is mainly about catching, dropping, jumping, circling, kicking and other actions. It can greatly exercise the joints, muscles and ligaments of the lower limbs, and also exercise the waist. The elderly can practice with less intense movements, and it will be of great benefit to persist. It is common for the elderly to have inflexible waist and legs. The action of kicking the shuttlecock mainly moves the waist and legs. If you kick the shuttlecock regularly and moderately, it can relax your muscles, activate blood circulation, and increase your longevity.