Prevent muscle atrophy doing aerobics

China's traditional Chinese medicine reported

        Muscle atrophy is the old people's common diseases. Introduce a set of prevent muscle atrophy doing aerobics, to prevent muscle recession.

        Two arms hands on the wall or support the window sill do LiWoCheng, each group of 15 ~ 20 times, do 2 groups. Stand back against the wall, two arms prolapse, two palms pressure wall, the largest 6 seconds duration, repeat 3 ~ 5 times. Accomplished two feet, and shoulder are the same as wide, two armed with 2 kilograms heavy dumbbell on carry to shoulder, and then two arms alternate the dumbbell is lifted up. Each group of 10 ~ 15 times, do 2 groups.

        Supine on a long are in the low stool, two feet on the ground, the hands hold 4 kilos do the dumbbell on two arms are or are alternately. Each group of 10 ~ 15 times, do 2 groups. Two legs open, with both hands 4 kilos in the dumbbell prolapse the sides of its body, the whole body is erect, then to the left or right side alternate do the upper stretch. Each group of 15 ~ 20 times, do three groups. Supine on the bed, and the ground or bench, his hands at their sides according to land, two leg unbend and approach, then upper body motionless, two leg lifted up, and the upper reach a 90 degree Angle can, each group of 10 ~ 15 times, do three groups.

        Lumbar back exercise two feet to open, and shoulder are the same as wide, two leg unbend, hold out a bosom to tighten lumbar, both hands is holding three kilograms heavy dumbbell droop in before body, bowed before body on the bow, two arms with the body prolapse, stop a bit; Then waist muscle strength, lift pull up to the upper body full extension, in slowly down dumbbell reduction redo, each group of 10 times, of three groups.

        Knees to tighten lumbar two feet to open, hold out a bosom to tighten lumbar, knees crouch partly, double hand holding the two kilos of dumbbell, elbow flexion buy the bell in waist; And then bowed out by single arm to push forward the bell. At the same time palm down turn wrist, to arm full extension, two arms alternate push dumbbell flexion. Each group of 10 times, of three groups. Two feet to open, with both hands 4 kilos of dumbbell on his shoulders. Two legs knees squat down, stop a bit: another knee extensor crouch a reduction. Each group of 10 times, of three groups.

        Lift on two feet knees open, the hands hold 3 kilograms heavy dumbbell on his shoulder, and then two arms together slammed on the lift, lifted to half height knees when crouch down; After the edge for crouching, until two arms unbend so far. Each group of 10 times, of three groups. (WangDongSheng)