Intense physical activity for the elderly is not recommended. However, it is extremely necessary to maintain the body in good shape. To do this, you can do a warm-up after waking up. This will have a positive effect on overall health, strengthen the joints of the legs and hands, raise the tone of the muscles, adjust the work of the heart with the vessels.
We offer you to take advantage of our option of morning exercises after 60 years, which consists of two rounds, warm-up and main. The exercises are simple and suitable for everyone.
What is the use of performing this charge:
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strengthening and maintaining health, giving vivacity, energy;
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restoration or preservation of elasticity of muscles and joints;
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improvement of posture, gait, reduction of slouching, flat feet;
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positive effect on the nervous system, heart with blood vessels.
CHARGING FOR 60 YEARS (WARM-UP ROUND)
The complex for warming up contains 10 exercises to warm up the muscles. Includes the whole body: neck, shoulders and arms, back, chest, abdomen, buttocks and legs. It is useful to perform this set of movements also for joints, spine, ligaments, because it is their mobility and elasticity that decrease in the elderly. The first round of charging consists of different tilts, swings, mixes and wiring, lifts. The initial posture of physical exercises after 60 years will be just standing or at the support.
1. SHOULDER LIFTS STANDING
Stand up straight, putting your feet steadily. Complement this rack with a straight body, hands along the sides. Start from the accepted position to perform the main movement: raise the shoulders as high as possible, trying to pull them under the level of the ears. Then lower, repeat. Do not squeeze the neck. The muscles of the upper part of the body are included at the maximum: trapezoid, deltas. The department of the collar zone relaxes, blood circulation to the head is adjusted.
How much to perform: 8-12 repetitions.
2. INFORMATION + HAND SPREADS
Keep the position in the usual rack, feet shoulder width, in the body keep one line. Straighten your arms clearly on the sides. Open the chest, do not strain the upper torso. Now connect your hands in front of you, the hands will need to be locked, stretch and round your back slightly. Then, on exhalation, return to the place, spread your hands behind the body. In the morning exercises after 60 years, the clamps of the chest zone are removed, posture improves, arms, shoulders, back are warmed up.
How much to perform: 8-12 repetitions.
3. TILTING THE BODY TO THE SIDES
Leave your legs shoulder width apart, lower your arms freely down, along the body. Set a single straight line in the back, look forward. From this position, perform the main movement: lean to the right, lowering your right hand along the side surface of the body and raising the left. Do not fill the body back and forth. Stand back, repeat to the left. Tilts gently stretch the muscles along the sideline, stretch the spine, increase its flexibility, relax the back.
How much to perform: 10-14 slopes total.
4. TILT WITH TWISTING FORWARD
Stay in a regular stand with your feet shoulder width apart. Put your hands behind your head, clutching your hands in a lock and spreading your elbows to the sides. Keep your back straight. Perform the exercise: start bending your neck and tilting your head down, rounding the top of the body and bringing your elbows in front of your face. Go back, repeat. The trapezius muscle with the collar zone is perfectly warmed up, the spine is stretched, clamps are removed, the neck relaxes.
How much to perform: 8-12 repetitions.
5. SWING YOUR HANDS BACK AND FORTH
Keep the stand from the previous exercise, feet shoulder width apart. In a single line, keep the body. Straighten your hands freely along the sides, unfolding the hands with your palms away from you. From this position, proceed to the main movement: start taking your hands forward together, and then back. It turns out to be a mahi. Raise low, observe the average amplitude. In the exercise, almost all the muscles of the arms, shoulders and back are toned, in the morning exercises after 60 years necessarily.
How much to perform: 12-16 swings with your hands.
6. CIRCULAR ROTATION OF THE PELVIS
Place your feet wider, about two shoulder widths. Then place your hands around your waist. Straighten your back, look forward. Start doing the main element smoothly, without sudden movements: first circular rotations with the pelvis to the right, and then to the left. Try to keep the maximum amplitude without whiking the body. Physical exercise after 60 years will be useful, as the lumbar spine with hip joints is warmed up, and internal organs are massaged.
How much to perform: 6-8 rotations in one direction, then the same amount in the other direction.
7. SWING YOUR FOOT FORWARD AT THE SUPPORT
On your right side, stand near the support. Place your near hand on a chair. Place the second one at the waist. In the case, set a flat line. Alternately start on exhalation to do swings straight legs forward, do not raise them too high. The angles between the shins and feet are 90 degrees. Do not move sharply, do not rush. In terms of effectiveness, one of the best exercises for the tone of the buttocks and thighs. Affect the swing on the lower back with the press. Useful for the musculoskeletal system.
How much to perform: 10-14 leg lifts in total.
8. HAND DILUTIONS + CHEST INFORMATION
Return to the usual stand, placing your feet to remove the width of the shoulder width, then bend on the sides of your hands, lowering the elbows just below the parallel, forearms point clearly upwards. The back is flat, the chest is pushed forward. From this position on exhalation, take your hands back a little behind the body, then bring them together in front of you, connecting your palms at chest level and squeezing them. In the morning exercises after 60 years, an exercise is added to strengthen the area between the shoulder blades, improve posture.
How much to perform: 8-12 repetitions.
9. SWING YOUR FEET TO THE SIDE OF THE SUPPORT
Stand again near the support, only already face. Put your hands on a chair. A straight line in the back, the gaze is directed forward, the shoulders are straightened. On exhalation, swing with your right foot clearly to the side along a single plane with the body, put it in place. Then repeat with your left foot in the opposite direction. Keep the case static. Do not make sudden movements. The exercise will strengthen the muscles of the lower extremities, support the mobility of the hip joints.
How much to perform: 10-14 leg lifts in total.
10. LIFTING ON SOCKS WITH HANDS ABOVE YOUR HEAD
Put your feet together, straighten your legs. Hands freely lower down in front of you. In the back, set a straight line and straighten your shoulders. On exhalation without jerks, run your hands over your head through the sides, stretch up, raise your feet on your toes. Performing this simple physical exercise after 60 years will increase the overall tone of the body, relax the muscles, strengthen the calves and spine.
How much to perform: 8-12 repetitions.
CHARGING FOR 60 YEARS (ROUND FOR BODY TONE)
The second round of our morning exercises after 60 years includes more intense exercises that will strengthen muscles and joints, develop endurance, burn calories, wake up from sleep. For example, hip lifts, shins, steps to the sides, body turns, spreads and arm mixing. The lesson is carried out completely standing, perform exercises at a comfortable pace.
1. WALKING WITH HIGH HIP ELEVATION
Stand up straight, put your feet next to it. Bend your hands on the sides. Start walking further in place, raising your hips high on exhalation and bringing your knees above the level of the pelvic bones. With your hands, work differently to the feet, as when running. Keep the body straight throughout the walk. Take your time, lifted one leg and put it back, then the second. Such physical exercise after 60 years will be a great way to increase endurance and strengthen the muscles of the legs, buttocks.
How much to perform: 16-20 knee lifts in total.
2. TURN THE BODY SIDEWAYS WITH THE HAND
Make the distance between the feet wider, about one and a half shoulder widths, which will give the desired stability. Place your hands at the waist. The back is flat, the legs are straightened. Perform the main element: on exhalation, turn the body completely to the left at the same time as taking out the right hand in the same direction and then return to the starting position, repeat the turn to the right. The spine is strengthened, an effective way of pumping the muscles of the back and the press comes out of the exercise.
How much to perform: 10-14 turns in total.
