Elderly weight loss aerobics

With the improvement of peoples material living standards, peoples spiritual life is becoming more and more abundant. When the elderly enjoy their old age, they are no longer the ordinary days, but use various activities to exercise, strengthen their physique and enrich their lives. Based on the physical and psychological characteristics of the elderly, and based on freehand rhythm exercises, we have absorbed the essence of modern dance, folk dance, and disco to create this set of aerobic exercises for the elderly.

This set of gymnastics can make blood flow smooth, stretch the meridians, accelerate blood circulation, promote metabolism, facilitate joints, delay aging, and improve physical and mental health.

Ready posture: stand upright. The first eight beats: 1, 2 left arm lifted from the right side up to the left side and lifted upwards, while the left foot stepped out to open. 3, 4 right arm upward from the left to the right oblique upward, lifted his head, chest. 5, 6 arms through the side hem to the front straight arms cross, palms inward, bowed. 7, 8 Both arms swing sideways to oblique upwards, palms facing each other. The second eight beats: 1, 2 The left arm is raised forward obliquely, the right arm is bent, the right hand is placed on the left elbow joint, and the head is on the table. 3, 4 left arm flat raise. 5, 6 right arm under the left arm, both arms extended sideways to the left arm shoulder flexion, right arm side flat, fist, turn to the right, half squat. 7, 8 The left leg and right leg are restored to an upright position. The third and fourth eight beats are opposite to the first and second eight beats. The fifth to eighth beats are the same as the first to fourth eight beats.

Ready posture: stand upright. The first eight beats: 1. The left arm is flexed with the elbow side raised, the right arm is raised, the fist heart is forward, and at the same time, the left foot is stepped on the side, climbing, the right hip, and the left leg bent. 2. Right and left feet, top left skeleton, bend right knee, lift left arm upright. 3 Same as 1.4, both arms are raised sideways and upright. 5-8 shots are the same as 1-4 shots in opposite directions. The second eight is the same as the first eight. The third eight beats: 1. The arms are extended to the side, the five fingers are separated, the palm of the hand is forward, and at the same time, the left foot takes a step to open. 2. Hold a fist between your arms and waist, with your right foot next to your left foot. 3 is opposite to 1 direction. 4 is the same as 2 in the opposite direction. 5-7 shots are the same as 1-3 shots. The eighth beat was restored to an upright position. The fourth eight is the same as the third eight. The fifth to eighth beats are the same as the first to fourth eight.

Ready posture: stand upright. The first eight beats: 1. Raise the left shoulder upwards, while the left leg steps forward to the left to make a lunge. 2, left shoulder reduction. 3. Lift your right shoulder up. 4, right shoulder reduction. 5. Lift your shoulders up. 6, shoulder reduction. 7 with 5, 8 with 60 Second eight beats: 1, 2 center of gravity moves backwards, the left leg is straight, the right leg flexes the knee, and both shoulders circle forward and backward. 3, 4 are the same as 1, 2, and 5 to 8 are the same as 1 to 4, with opposite directions. Eighth shot closes the left leg and right leg. The third and fourth eight beats are opposite to the first and second eight beats. The fifth to eighth beats are the same as the first to fourth eight beats.

Ready posture: stand upright. The first eight beats: 1, 2 hands back to the sides straight arms back to the chest, palms forward, at the same time a step on the left foot side to open. 3, 4 With both arms flexed and elbows closed, the palms of the hands are inward, the right and left feet are lowered, and the chest is included. 5-8 is opposite to 1-4. The second eight is the same as the first eight. The third eight beats: 1, 2 punch forward with both hands across the waist, and take a step on the left foot. 3, 4 The two arms of the chest are flexed forward and the chest is widened, palms are down, right foot is hooked to the left and forward, and heel is on the ground. 5-8 is the same as 1-4, with opposite directions. The fourth eight is the same as the third eight. The fifth to eighth beats are the same as the first to fourth eight beats. The last shot of the eighth eighth beat was restored to an upright position.

Ready posture: stand upright. The first eight beats: 1, 2 The left arm is lifted downward, the right arm is flexed laterally, and the left waist and the palm of the hand are backward, while taking a step on the left foot side. The upper body of 3 and 4 is restored to an upright position, and the front straight arms of the two arms are crossed. 5.8 is the same as 1-4, with the opposite direction. 8 Revert to upright. The second eight is the same as the first eight. The third eight beats: 1, 2 with the palms of the hands and knocked twice on the side of the body, with the left foot squatting next to the right foot twice. 3, 4 The left arm is raised sideways, the right arm is raised, the palm of the hand is forward, and the right foot is placed on the back of the left foot. 5.8 Same as 1-4. The fifth to eighth beats are the same as the first to fourth eight beats.

Ready posture: stand upright. The first eight beats: 1. Lift your arms horizontally from side to side, and take a step on your left foot to open. 2. Hold a fist between your arms and waist. 3. Turn left on the upper body 90. With your left arm raised flat, your right arm raised. 4. Turn right on the upper body 90. Same as 2. 5, 6 and 1. 7, 8 reduced to upright. The second eight beats are the same as the first eight beats in the opposite direction. The third eight beats: 1, 2 right-handed akimbo and left-handed oblique upwards, left step on the left foot side to open, half squat, while turning to the left rear body. 3, 4 reduced to standing, hands on hips. 5-6 is the same as 1, 4. 7, 8 and restored to an upright position: the fourth eight beats are the same as the third eight beats in the opposite direction. The fifth to eighth beats are the same as the first to fourth eight beats.

Ready posture: stand upright. The first eight beats: 1, 2 arms elbow flexed to the side of the body, the left forearm swings up and down, the right forearm swings up and down, one step on the left foot to open, top left hip. 3, 4 are opposite to 1, 2 directions. 5-8 is the same as 1-4, one beat and one move. The second eight is the same as the first eight. The eighth beat was restored to an upright position. The third eight beats: 1, 2 arms flexed elbows in front of the chest, moving from left to right, while doing left climbing steps. 3, 4 are the same as 1, 2. 5-8 are the same as 1-4, and the directions are opposite. The fourth eight is the same as the third eight. The eighth beat was restored to an upright position. The fifth to eighth beats are the same as the first to fourth eight beats.

Ready posture: stand upright. The second eight beats: 1, 2, 3, 4 side-by-side lifting of both arms, and then cross the head to the side to make a side-to-side lifting. 5, 6 Hold the fist with both hands straight forward and hold the fist at the waist, half squat, lean back, lift your head and chest. 7, 8 upper body reduction, legs straight. The second eight is the same as the first eight. The opposite direction. The third eight beats: 1, 2, 3, 4 with both arms raised, the upper body shakes backwards twice. 5, 6 upper body forward flexion, with both hands fingers touch the ground. 7, 8 reduced to upright. The fourth and JL shots are the same as the third eight shots in the opposite direction. The fifth to eighth beats are the same as the first to fourth eight beats.

Ready posture: stand upright. The first eight beats: 1, 2 The left arm is opened downwards by bending the chest forward and elbows sideways, the palms are upwards, and at the same time, the knees are lowered to open. 3, 4 are opposite to 1, 2 directions. 5, 6 With both arms raised horizontally from the side of the body, the palms of the hands are downward, and the left foot is flexed and raised at the same time. 7, 8 reduced to upright. The second eight beats are the same as the first eight beats in the opposite direction. The third eight beats: 1,2 left-handed akimbo, right-handed arm flexing fist on shoulder, left-foot kick 45 degrees. 3, 4 Squat left foot and right leg slightly, put right hand on the side of the body. 5, 6 is the same as 1, 2, 7, 8 and restored to an upright position. The fourth eight beat is the same as the third eight beat in the opposite direction. The fifth to eighth beats are the same as the first to fourth eight beats.

Ready posture: stand upright. The first eight beats: 1. The center of gravity moves to the left, the left arm is lifted sideways, and the right arm is flexed in front of the chest. 3, 4 are opposite to 1, 2 directions. 5.8 Swing your arms around the head to the left through the lower right and lower left. The second eight beats are the same as the first eight beats in the opposite direction. The third and fourth eight beats are the same as the first and second eight beats.

Prepared for: standing upright. The first eight beats: 1-4 left foot starts to run forward three steps. At the 4th shot, the right foot landed and opened. 5 Stick the right skeleton with your right hand, and the left hand will open to the side through the chest, while leaving the left skeleton at the same time. 6 Flex your left arm to your chest, and at the same time, push your hip to the right. 7 Same as 5.8 reduced to upright. The second eight beats: 1-4 run back 3 steps, the arm movement is the same as the first eight beats, the direction is opposite. The third eight beats: 1, 2 fists with both hands, arms crossed front, knees and feet. 3, 4 Both arms swing outwards to the oblique upwards; jump upright. 5 The left arm is bent on the shoulder, the right arm is raised sideways, and the back kick is performed once. 6 The left arm is lifted sideways, the right arm is bent on the shoulder, and the kick is performed after the exchange. 7 with 5 and 8 are restored to an upright position, and the fourth eight beats are the same as the third eight beats in the opposite direction. The fifth to eighth beats are the same as the first to fourth eight beats.

Ready posture: stand upright. The first eight beats: Person-3 began to take Yangge cross steps with his left foot, swinging his hands back and forth. 4 One-foot swap jump. 5-8 is the same as 1-4. The second eight is the same as the first eight. The third eight beats, two feet left and right, step by step. 1. Put your left hand on your hips and your right hand on your side. 2 Right hand on hips. 3 Shoulder flexion of the left arm. 4 Right arm fist shoulder flexion. 5 Raise the left arm straight arm. 6 Right arm straight arm raised. 7 and 8 high five on both hands. The fourth eight beats: the left and right hands, the shoulders in turn, lowered in front of the waist. On the 7th, you clapped your hands high five times. The eighth beat was restored to an upright position.

Leave a Reply

Your email address will not be published. Required fields are marked *