Over 60 gymnastics to improve circulation and strengthen joints

Main Muscles Affected

• Legs
• Buttocks
• Arms
• Back

Workout Difficulty

Very easy

Improving circulation, strengthening and preserving the joints, are factors not to be overlooked during life or fitness sessions, especially as we age. This video shows a series of light movements, explained step by step, aimed at more mature subjects, useful for improving circulation and strengthening the joints. To carry out this workout you need to have a chair and a tennis ball. The workout takes place on the chair and therefore is also suitable for people who struggle to lie down or get up from a mat placed on the ground.

NOTE:

• Equipment: chair, tennis ball
• 10 exercises (1 round)
• 30 "work 10" break
• From 40 "to 60" of rest between rounds
• Perform 2/3 rounds every other day

EXERCISES:

1. 10 CIRCONDUCTION WITH THE BALL UNDER THE RIGHT FOOT
2. 10 CIRCONDUCTIONS WITH THE BALL UNDER THE LEFT FOOT
3. 10 SLIDES FORWARD AND BACK WITH THE BALL UNDER THE RIGHT FOOT
4. 10 SLIDES FORWARD AND BACK WITH THE BALL UNDER THE LEFT FOOT
5. 10 FLEX-EXTENSIONS OF THE LEGS WITH THE BALL BETWEEN THE FEET
6. 10 CONTROLLED INTERNAL AND EXTERNAL ROTATION OF THE BOOM WITH ARM FLEXED AT 90 DEGREES
7. 10 CONTROLLED INTERNAL AND EXTERNAL ROTATION OF THE BOOM WITH ARM FLEXED AT 90 DEGREES
8. 10 CIRCONDITION OF THE BALL UNDER THE PALM OF THE HAND WITH CHANGE OF ROTATION
9. 10 CIRCONDITION OF THE BALL UNDER THE PALM OF THE HAND WITH CHANGE OF ROTATION
10. 10 CONTROLLED THROWS OF THE BALL FROM ONE HAND TO THE OTHER
11. 10 STEPS CONTROLLED BALL FORWARD BETWEEN RIGHT AND LEFT HAND
12. 10 STEPS CONTROLLED BALL BEHIND THE BACK BETWEEN THE RIGHT AND LEFT HAND
13. 10 FRONT LIFTS COMBINED WITH ARM FLEX-EXTENSION
14. 10 FRONT LIFTS COMBINED WITH ARM FLEX-EXTENSION
15. 10 SMALL ALTERNATE HIGH LIFTS OF THE FEET WITH BALL BETWEEN AND KNEES.