長者健體運動 – 運動篇(上)

長者健體運動 – 運動篇(上)

椅上操

各位老友記,心情係唔係好興奮呢。皓學坊既長者健體運動正式踏入運動篇,您哋係唔係做足之前既熱身同伸展,急不及待馬上進行長者健體運動。今日,我哋為大家介紹椅上操,希望老友記喜歡。


長者椅上操 (20-30分鐘)

(坐在穩固的椅上進行,不宜用摺椅或辦公室活動椅)
1.
長者健體運動 - 熱身運動: 健體運動 1
先提起右腿,然後放下;再提起左腿,然後放下,共提腿8次。

2.
長者健體運動 - 熱身運動: 健體運動 2
重複第1組動作,每次提腿時,雙手同時推向前面上方,共8次。

3.
長者健體運動 - 熱身運動: 健體運動 3
先提右腿,再提左腿,雙手同時輪流在右方和左方拍掌,共8次。

4.
長者健體運動 - 熱身運動: 健體運動 4
重複第1組動作,提腿稍高,雙手同時在腿下拍掌,共8次。

5.
長者健體運動 - 熱身運動: 健體運動 5
腰背略為離開椅背,兩臂屈曲,指尖向上,手肘提高至胸前,然後手肘向兩側張開再收回,共8次。


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如有 Nursing Care & Charity 或其他查詢,歡迎聯絡我們   


資料轉載自康樂文化事務署

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