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Old 10-03-2011, 01:00 AM   #1
pukfz1839
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Default 对“症”散步健康长寿

  散步是一项最常见的体育运动,既安全又易行。但是,散步也有讲究。下面介绍几种适合老年人的对“症”散 步法。
(1)普通散步法。速度以每分钟60-90步为宜,每次20-30分钟。适合患冠心病、高血压、脑溢血后遗症、呼吸系统疾病的老年人。
(2)逍遥散步法。老年人饭后缓步徐行,每次5-10分钟,可舒筋骨、平血气,有益调节情绪、醒脑养神、增强记忆力。
(3)快速散步法。散步时昂首挺胸、阔步向前,每分钟90-120步,每次30-40分钟。适合慢性关节炎、胃肠道疾病恢复期的老年患者。
(4)定量散步法。即按照特定的线路、速度和时间,走完规定的路程。散步时,以平坦路面和爬坡攀高交替进行 ,做到快慢结合。对锻炼老年人的心肺功能大有益处。
(5)摆臂散步法,ad健腹机。散步时,ad收腹运动机,两臂随步伐节奏做较大幅度摆动,每分钟60-90步。可增强骨关节和胸腔功能,运动收腹机,防治肩周炎、肺气肿、胸闷及老年慢性支气管炎。
(6)摩腹散步法。散步时,两手掌旋转按摩腹部,每走一步按摩一周,正反方向交替进行。每分钟 40-60步,每次5-10分钟。适合患慢性胃肠疾病、肾病的老年人。
(7)倒退散步法,ad收腹运动机官网。散步时双手叉腰,两膝挺直。先向后退、再向前走各100步,如此反复多遍,以不觉疲劳为宜。可防治老年人 腰腿痛、胃肠功能紊乱等症。
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Old 10-03-2011, 03:28 AM   #2
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