Editor: How to prevent back and lead to visual aging? This year, former Olympian, Tarenko Nakamura, has been in charge of physical training for many years and has maintained a beautiful body and posture for many years. How can I do it? This article recommends habits and simple stretching movements that can be implemented at any time in life.

As age grows, many people will also experience physical "development" or habitual backward difficulties. Regarding this, Tarenko Nakamura believes that aging is difficult to avoid, and bones and muscles will also undergo changes. Therefore, if you do not pay special attention to your posture in daily life, bones will easily age over time, and the whole person will easily look lacking in spirit.

So, how did she pay attention to maintaining her own conditions? Tarenko Nakamura said that every morning after she wakes up, she will first take a deep breath on the bed, stretch her hands and feet slowly, and move her waist and back, so that her muscles and bones can be revitalized after a night of sleep.

"When I was over 30 years old, I started practicing yoga, and also learned breathing and meditation. I combined these with physical exercises and maintained a training habit for 40 years. I often do it in the morning and evening, especially during the day of activities, through which these exercises can make the strained tendons The bones are expanded. Looking at the physical strength status that day, it takes 20 minutes and 1 hour to perform for a long time. "

Many yoga movements emphasize the pelvic floor muscles and cooperate with breathing. When doing the exercise, breathe and lift the anus and shrink the lower abdomen, and imagine the feeling of lifting the inner body upward. Since the pelvic floor muscle is connected to the abdominal muscles and the dorsal muscles, if it can improve its skew or relaxation, it can tighten the lower abdomen and reduce the phenomenon of the back.

Pay attention to the habit of strengthening the waist, abdomen and back in life.

In addition, Tarenko Nakamura believes that the most important thing in maintaining a good posture is to pay attention to your actions in daily life at any time.

Not just pay attention to your physical movements when going to the gym or exercising, the movements you will do in daily life occupy a higher time and frequency, so if you pay more attention, you can see obvious effects. For example, when cooking, sweeping, or picking up items in the kitchen, if you can pay attention to whether the lower abdomen is protruding or whether there is a back, over time, you can develop a habit of maintaining a correct posture.

She also shared that when doing housework, she would do some simple movements to stretch her muscles at any time: for example, holding her hands behind her back and pulling her upwards. This exercise can move the shoulder and back muscles that are rarely used normally. Do it every day, and over time, you can strengthen the softness of the horns. The angle of lifting back can be gradually pulled open, and the stiff muscles will slowly relax.

Come and try now! Regular body stretching exercises that can be done at any time

1. Hold your hands behind your back, with your eyes facing up, slowly lift your hands up, and slowly lift them to your limit in about 10 seconds. After getting sick, you can slowly increase the lifting range.

{twenty one} {twenty two}

2. After completing the action of 1, extend both hands towards the ground for about 10 seconds.

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At the age of 77, he started to dance social dance to make his body beautiful, and he was a physical trainer and coach for more than 60 years. Takino Nakamura, who has been professionally pursuing beautiful postures and movements. However, he was once a person who had to wear artificial ties at the age of 67, and had to use a wheel chair for transportation. He also had a six-year rehabilitation period.

When she studied human structure, she found that from the head, spine, tail vertebra, knee to ankle, if she always maintains a straight line, in addition to maintaining a beautiful body, the burden on the body is also smaller.

Tarenko Kimura, who moved to Sei-ji last year, joined the dance classroom because of the popular social dance in the local area. She was surprised to see her 90-year-old grandma still dancing in high heels and dresses in her social dance classroom. "I can't help but think: I really hope that I can be as beautiful as her at this age."

Not long ago, she once considered whether to move to a house with a care service because of her weak physical strength, but now she not only goes to dance classes regularly, but also practices at home independently every day. She laughed: Now she can wear 7 cm high heels to dance. As long as she makes progress every day than the previous day, her body can remain flexible and comfortable.

Whether it is physical condition or healthy growth, the daily life and habits of cultivation are the key. Pay more attention in daily life every day and practice stretching movements appropriately, so that you can feel the effects and changes.

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