As the age grows, older and middle-aged friends may experience a weakening of their lower limb muscles, especially those suffering from diabetes. And don’t worry, the following moves, designed for mid-age sugar friends, are simple and interesting and practiced, and can effectively enhance the muscles of the lower limbs.
First, stand up. Standing up is an excellent way to exercise the muscles of the calves. You can find a chair to support it. Then try to lift his heels over and over again, and try to raise his heels as much as possible, and then slowly put them down. It is recalled that at each lifting, the pressure of the calves is felt, with 15-20 times per group, and a total of three groups, with a rest of 10-30 seconds per group.
II. Inverse homing. The reverse gravitation is mainly the exercise of a gill frontal muscle on the front side of the calf. Sitting on a chair, with two feet flat on the ground, then trying to lift the toe and keep it down in 5-10 seconds. This action is also done 15-20 times per group, for a total of three groups, with a break of 10-30 seconds per group.
iii. Pocket deep. Crouching is a classic exercise to exercise the power of the whole limb. Hands hold the back of the chair in front, with two feet open wide by shoulder, and imagine an invisible chair behind your body, slowly crouching down until the thigh is parallel to the ground, and then hold still, and then rises slowly after two seconds of breath. 10 per group, 3 per day, 2 per week. Note that the knee is in the same direction as the tip of the toe when you are crouching, avoiding the knee trap.
(d) Ballistic belt sit-in outreach. This move is mainly to exercise hip power. Sitting on the chair, flat feet on the ground, and a bullet belt on top of the knee. The hips then work, the hips drive the thighs out, inhale and open their legs, with a maximum stop of two seconds, and slowly recover when they exhale. Each group does 20 times, and if it feels comfortable, it increases the resistance of the bullet belt.
In carrying out these exercises, senior and middle-aged sugar friends pay special attention to physical safety and to avoiding injuries. Heat before exercise, stretch after exercise, and remain flexible. At the same time, changes in blood sugar are regularly monitored to avoid movement-induced low blood sugar.
In general, these actions are simple and practical, and are well suited for the exercise of mid-age sugar friends at home. Continuous exercise not only strengthens the muscles of the lower limbs, but also improves the quality of life and enjoys a healthy and happy old age.
