Squat combined with hand-to-hand stretching
This move not only affects the hips, buttocks and spine but also improves the flexibility of the shoulders - an area that is often stiff with age. Doing it regularly will strengthen the ability to sit, stand and move more firmly and confidently in daily life.
Stand up straight with your feet shoulder-width apart. Squat down, push your hips back, keeping your back and chest straight. At the same time, raise your arms high towards the ceiling.
Stand up straight and repeat the movement. Do it for 45 seconds, then rest for 15 seconds before continuing.
Push-up walkouts
This move combines flexibility, power and the ability to coordinate in a seamless chain. For middle-aged and elderly people, this is a suitable choice to maintain flexibility and confidence in daily exercise.
Stand up straight with your feet hip-width apart. Lean forward and place your hands on the ground. Mov your arms forward until you reach a push-up position.
Do one push-up. Mov your arms toward your feet and stand up. Repeat for 45 seconds, rest for 15 seconds.
Reverse leg and rotation
Reverse leg strokes help strengthen your legs and improve balance - an important factor in maintaining independence after age 50. The twists help impact the mid- than and expand the spine, promoting better body movement.
Pull your right leg back, lowering yourself into a position of a ton. As you lower your torso, rotate it toward your left leg to increase the challenge for your core.
Return to a straight position. Change your back leg every time you repeat to work your sides well. Do it continuously for 45 seconds, then rest for 15 seconds before moving on to the next round.
Shoulder plank movements
When raising one hand to touch the shoulder, the core muscles work harder to resist rotation, thereby increasing actual strength and protecting the spine. At the same time, your shoulders and arms are also activated strongly as you hold the balance in a push-up position. Repeat alternately for 45 seconds, rest for 15 seconds.
Pulling weights with ropes
A healthy back is the foundation for a correct posture, especially after age 50 when shoulder curves and hunchback become common.
Wire pulling or body weight training helps strengthen the psoas, upper back and arms. Strengthening this muscle group not only helps to stand up straight but also supports the spine, improves balance and reduces the risk of falling.
Setting a rope to a sturdy anchor, or taking advantage of the door frame as a fulcrum. Stand up straight, holding a rope with your hands, spread out shoulder-width apart.
Pull the rope (or pull your body forward), while bringing your elbows back. Tighten your shoulders, hold for 1 second to activate your back muscles. Slowly return to the starting position, controlling movement. Do it for 45 seconds, then rest for 15 seconds.
