Leg rest aerobic balance training

"Leg rest aerobic balance training" mainly stimulates body balance, agility, and coordination to prevent the elderly from falling. The order of practice is: run on the spot with tiptoe and run on the spot with → jump on the double foot side by step → jump on the joint &rarr ;Squat and jump, these five movements can strengthen the strength of the legs and core muscles, and at the same time improve the sensory ability and reaction of the human body. For the hairdressers, it can also greatly improve movement, maintain cardiopulmonary function, and prolong the aging speed of the body to avoid falling; even if you fall or get hit by accident, the body will react quickly, so as not to react too much due to stiffness, causing serious damage.

It is difficult to be unfamiliar with the practice just because you pay attention and do it slowly, and move from simple to complex and progress step by step, without requiring yourself to get it done in one step.

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Action: After running quickly on the tip of the tip of the tip of the tip, take a rest for 15 seconds to follow the second action.

Teacher Xu Xiaoding: "Running on the spot with tiptoe" mainly stimulates the calf muscles. For beginners, just keep the foot and the foot slightly away; the faster the foot and palm exchange rate, the better.

STEP 2  Raise the leg in place

Preparation posture: stand with both hands at the waist.

Action: After raising your legs quickly and running for 30 seconds, rest for 15 seconds and follow the third action.

Teacher Xu Xiao Ding: When a beginner raises his legs on the spot, he does not need to lift his legs too high, because the higher the legs are, the heavier the resistance to landing, the greater the burden on his heart, and the more breathing heavier heavier the heart.

STEP 3  Double foot side junction jump

Preparation posture: stand with both hands at the waist.

Action: After jumping the leg quickly to the left and right for 30 seconds, rest for 15 seconds and follow the fourth action.

Teacher Xu Xiaoding: Remember to keep your knees bent when jumping. If your knees feel unsuitable, just jump up and down slightly.

STEP 4  Open jump

Preparation posture: stand with both hands on the waist.

Action: After two feet quickly jump together and jump for 30 seconds, rest for 15 seconds and follow the 5th action.

Teacher Xu Xiao Ding: Beginners only need to open the legs; advanced practitioners can add hands to open the upper and lower joint movements to increase weight.

STEP 5 Squat jump

Preparation posture: open the shoulder width with both feet, look at the ceiling with your eyes, and your hands are tall.

Action: Squat and jump for 30 seconds before resting.

Teacher Xu's little dinger: Remember not to lower your head when squatting and jumping to prevent dizziness and avoid injury to the lumbar spine.

[Student Case Sharing]

Because of the car accident, my muscle atrophy in my spine was damaged, and I moved easily after practicing freehand muscle strength training + the ultra-jogging session! (70 years old, Sister Gong)

Because I had been out of the car before, my spine was damaged, causing my nerves to be damaged, causing muscles in my left leg to shrink. I had to drag my walking, which was not very convenient for life. During my rehabilitation period, I also worked very hard, hoping to improve my actions, but the results were not very good.

Later, accompanied by my sister, I came across Teacher Xu's barehand muscle strength training + super jogging course. The teacher always encouraged me when teaching, and suggested that I practice to increase my muscle strength, and try to join the super jogging course on the beat. I also remember that when I started class, I couldn't do many of the actions, and I was worried that the injured part would be injured again, but I didn't give up and continued to practice hard.

After a long period of class, I gradually found that my muscles are gradually becoming stronger, and I can do many daily movements that I couldn't do before. I also ran smoothly when I was doing the jog on the beats and jogging. At the same time, I squat and jumped freely. Because the muscles in my legs are strong, I no longer have to drag and walk slowly when I walk. I was really happy to see these changes.