What are the dumbbell exercises for middle-aged and elderly people?

Dumbbell exercises are a form of exercise that many people like nowadays. Dumbbell exercises are done through bell exercises. Fitness exercises are not only good for physical health, but also can promote blood flow and excrete metabolism. Not only many young people like to do eye exercises nowadays, but even the elderly also love this sport very much. As the elderly get older, their physical condition is not as good as before, so what are the methods of dumbbell exercises for middle-aged and elderly people?

People always think that dumbbells are not suitable for the elderly because they are too old to do strength training. In fact, dumbbells are very suitable for elderly people to practice. They can not only help the elderly maintain muscle elasticity, but also increase joint stability.

When elderly people use dumbbells for strength training, they should follow two principles: first, be moderate. Choose the appropriate method and weight according to your current physical condition. Elderly people with high blood pressure and heart disease should be cautious because strength training can increase blood pressure. In principle, they should not put themselves in a state of physical difficulty.

Secondly, the elderly should follow the principle of gradual progress when practicing with dumbbells. Start with dumbbells weighing about 3-4 kg, and then increase the weight after you have adapted to the exercise for a period of time. Practice for 30-60 minutes every day, at least twice a week.

When exercising, you should also pay attention to breathing slowly and rhythmically, and avoid holding your breath or doing excessive forceful movements.

Because the elderly are older, it is relatively strenuous for them to do dumbbell exercises. In order to prevent the dumbbells from damaging their muscles, it is recommended that you reduce the number and movements when exercising for the first time, and practice for a period of time and rest for a period of time, gradually combining work and rest. Do not hold your breath or do strenuous movements.