Growing with ageWe may experience bone lossLeading to the occurrence of osteoporosisActually, besides age factorsReduced amount of exerciseIt also increases the probability of osteoporosis occurringFollow the small circle to exercise togetherHelp you strengthen and strengthen your bonesPreventing osteoporosisLiu HuaCapital Sports CollegeAssociate Professor, School of Sports Science and HealthAction 1: Leg abductionAction essentials1. Place your hand on the back of the chair, lift your right leg, hold for 6 seconds, and the right side should be tightened;2
Growing with age
We may experience bone loss
Leading to the occurrence of osteoporosis
Actually, besides age factors
Reduced amount of exercise
It also increases the probability of osteoporosis occurring
Follow the small circle to exercise together
Help you strengthen and strengthen your bones
Preventing osteoporosis
Liu Hua
Capital Sports College
Associate Professor, School of Sports Science and Health
Action 1: Leg abduction
Action essentials
1. Place your hand on the back of the chair, lift your right leg, hold for 6 seconds, and the right side should be tightened;
2. Complete alternating left and right legs;
3. Do 10 per group, 2-3 groups per day.
Sports Tips
Pay attention to lifting your legs to the side, not to the front.
Action 2: Lift the leg
Action essentials
1. Hold onto the back of the bench, lift up the right leg, tighten the core, and focus on training the iliopsoas muscles for 6 seconds;
If you feel difficulty lifting your legs, you can lower the height of the leg lift appropriately.
Action 3: Heel lift
Action essentials
1. Stand behind the chair, support the back of the chair with both hands, slowly lift the heels, hold for 6 seconds, and then slowly lower them to exercise calf strength;
2. Do 10 per group, 2-3 groups per day.
Source: CCTV Life Circle
Disclaimer: The content of this article is sourced from the internet. The copyright of the text, images, and other materials belongs to the original author. The platform reprints the materials for the purpose of conveying more information. The content of the article is for reference and learning only, and should not be used for commercial purposes. If it infringes on your legitimate rights and interests, please contact us promptly and we will handle it as soon as possible! We respect copyright and are committed to protecting it. Thank you for sharing.(Email:[email protected])
