The man no the law _ men of senilis build up body

The man no the law _ men of senilis build up body
" the 30 -year-old age, the 60 -year-old heart " ,This advertising language that spread wide in the past has nowadays but become a general phenomenon. The municipal sports office of Qingdao of Shandong has released " national physique monitoring report of Qingdao of 2009 ", the report claims, in the ordinary crowd of the market of Qingdao, there is physical age of the men of 57.38% that exceeds actual age, the proportion of the male crowd of the white collar will be ten percentage points higher. In other words just, the body senilis of the man of Qingdao 60%!
As a Qingdao native, Qingdao the intersection of university and the intersection of medical college and the intersection of affiliated hospital and favourable wave Dong think the the intersection of report and nothing surprising a strange one, "you see the present person, age over 30 years old, climbing a piece of the fifth floor will think that pant, this is too common. " Dong LiBo thinks, these are troubles not enough to get into of sports.
It is one of the signs of senilis that the lower extremities are weak. The nationwide fitness programs lecturers of expert's teaching corps Chen Zhi in Beijing just explained, go out to drive now, there are lifts upstairs, the chair has sat to enter the room, even if enter the gymnasium, the man likes lying and pushing such upper limbs sports of dumb-bell, use of the lower extremities is fewer and fewer, will bring a series of health question.
In fact, the human body is the muscle, skeleton, nerve of half, (while standing) Blood, in lower extremities, so picture run, squat such movement deeply, people make, stand up can feel very tired. Chen Zhi just cited the example of a image, " you pushed the chest by 40 kilograms of dumbbell exercise, it does two to be three group OK, but you go, squat deeply with the weight, one you have response right away. " Not only like this, people are when tempering lower extremities, certain to affect upper part of the body's sports, but not like this on the contrary.
The method that the lower extremities temper is very simple, it is the most basic to run, jump, squat deeply, climb the stair, also the most effective. Chen Zhi just claimed, have been popularizing " left slowly with vigorous strides " by oneself Movement,just bend run on foot. Take one steps, squat, the foreleg is crooked, the back leg is stretched, then change a leg to do once, this group of movements are very effective to temper lower extremities.
The set menu of fitness:
Prepare the posture: The body stands upright, two feet are separated should to should slightly widely, two hands stand akimbo, two look straight ahead just in the front.
Fasten foot sports: It is right foot lift forward,tiptoe from on rotate by 16 circle outwards,rotate by 16 circle on being export-oriented and then; Then change the left foot and act too.
Transfer to knee sports: Crooked before the upper part of the body, two hands supported the knee, two knees are crooked, two knees are rotated for 16 times clockwise at the same time first, and then according to 16 times of anticlockwise; Two knee separately at the same time from in rotate outwards 16 times,rotate separately by 16 times in being export-oriented.
Kick at random sports: Two feet play forward for 16 times respectively of foot alternatively, the toe flexes while playing; Two feet are pedalled forward for 16 times respectively of foot alternatively, the heel is exerted oneself while pedalling.
The sports of kicking: Two leg replace forward high to kick respectively 16, try hard high to kick; Play behind two legs, the back heel tries hard to play to the buttock, 16 times respectively.
The sports of squating down: Two heels leave the ground, the loose waist goes down on one's knees and squats down, quiver 8 times from head to foot while squating, rise to their feet slowly, the heel falls. Do so repeatedly for 5 times.
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