Senior Fitness – Squat Training

Currently, due to the decline in elderly people's physical condition, their strength and resistance capabilities are also deteriorating. Exercise can improve physical strength and reduce the arrival of many diseases. According to research, elderly people who exercise regularly tend to live longer than those who don't.

Maybe you don't know that elderly people's exercise should start with muscle building training and strong bone muscle training. The purpose of exercise for middle-aged and elderly people is to enhance cardiac capacity, vascular capacity; strengthen the body's sugar metabolism ability; exercise bones, increase bone density; exercise joints, improve joint health levels.

The strength of the legs is almost the first to decline with age. And because of the body's structure, leg strength also affects cardiovascular blood supply capacity. Exercising leg strength can also effectively prevent arthritis.

Exercise method: Squats

Steps:

Keep your waist and back straight, with your feet shoulder-width apart, and your knees aligned with your toes, do not inward turn, palms facing each other, arms lifted horizontally in front of you

Naturally and smoothly squat down, with your hips moving backward until the lowest point when your thighs are approximately parallel to the ground, then rise back up, throughout the movement, keep your waist and back straight

Breathing

Inhale during squatting, exhale during rising

Feelings

When squatting, there is a slight stretch feeling in your hips and thighs

When standing up, your hips and thigh fronts contract and exert, your hips become more obvious

Common mistakes:

Mistake: When extending the knee, do not lock the lock with overextension, the knee and toes are in different directions, bend over and arch your back

Solution: When extending the knee, do not overextend the lock, ensure that the knee and toes are in the same direction, keep your waist and back straight throughout the movement