How to do empty-hand exercises for the elderly

　　In long-term fitness activities, I combine elderly , especially the characteristics of the elderly with weak lower limbs, four simple and easy-to-learn sitting fitness movements are summarized. Its advantages are: it is not limited by time or venue, does not require any fitness equipment, and only needs a pair of empty hands to carry out fitness activities anytime and anywhere, so it is named "elderly empty-hand exercise".

　　Section 1: "Lean forward and backward. Preparatory posture: Sit with your upper body straight, feet naturally apart, hands flat on your knees, eyes straight ahead.

　　Beat:

　　①Lean your upper body forward (the angle is not limited and varies from person to person)；

　　②reduction；

　　③Hold empty fists with both hands, raise your arms to the left and right, and pull your upper body back slightly.；

　　④reduction.

　　Repeat this action four times.

　　Section 2: "Open the bow left and right”

　　Preparatory posture: Same as the first section.

　　Beat:

　　①Raise your arms to the left and right, fingers together, palms facing down；

　　②Turn your right arm from the chest to the left, with your right fingers facing the left, and at the same time, turn your upper body slightly to the left.

　　③The right arm returns to the "①" shape；

　　④Lower your arms into a ready position；

　　⑤Raise your arms to the left and right, fingers together, palms facing down；

　　⑥Turn your left arm from your chest to the right, with your left fingers pointing to the right, and at the same time, turn your upper body slightly to the right.；

　　⑦The left arm returns to the "①" shape；

　　⑧Lower your arms and return to the ready position；

　　Repeat this action four times.