Persons with disabilities move-barrier-free sports
The slogan of '30 minutes a day, at least 3 times a week' is not only a suggestion for the able-bodied, people with disabilities also need to exercise! The limited mobility of the body does not mean that you cannot exercise. When you exercise, its meaning is not limited to physical fitness. You can also meet friends and develop resilience through participating in sports activities.
Although some injuries require full rest, most people only need the help of a doctor or physical therapist to reassess your exercise. At the same time, people with disabilities also need special guidance to learn sports. It is very important to try to design an exercise system that suits their needs. Therefore, FREE GUIDER and THE PARK FITNESS have tailored a set of sports introductions for the disabled. Wait for everyone to enjoy the fun of sports.
Star coaching team
THE PARK FITNESS The team includes Adidas and Asics coaches, professionally recognized fitness and physical coaches, stretching and yoga instructors. The strong team lineup ensures that every student and athlete can receive professional and efficient training. The demonstration moves in the introductory chapter are designed by Benson. He is a professional personal trainer who has a number of practicing fitness and physical fitness qualifications. Benson is also good at cooperating and getting along with people with disabilities to achieve the long-term goal of the disabled to obtain a healthier body .
FG tips:
1. For each exercise you choose, three sets of exercises should be done: repeat 5 times without stopping, then rest for 30 seconds to 1 minute, repeat 5 more times, rest again and repeat a third time.
2. Try to keep for 48 hours between exercises to fully rest your muscles and joints.
Getting Started-Sports Shooting Highlights
Star coach Benson and barrier-free student Raymond make barrier-free sports-training highlights from the introductory chapter. A 2-minute short film can make you feel the harmony of the disabled and the health and enjoy the fun of sports together .
Notes:
1) Stay confident and happy during exercise
2) Can do it with friends
Warm up and stretching exercises
You must do warm-up and stretching exercises before exercise. A good dynamic warm-up can increase the range of exercise and allow blood and oxygen to flow to muscles, tendons and ligaments, making adequate preparations for exercise.
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Notes:
1) Keep breathing and avoid holding your breath
2) Move slowly, but try to be as large as possible
3) Keep your abdomen in a good sitting posture
Abdomen and Back Exercise
Abdominal and back muscles need to be exercised at the same time. Strong abdominal muscles can protect the health of the lumbar spine and reduce back pain.
Notes:
1) Keep breathing and avoid holding your breath
2) Put a soft cushion on the back to keep it comfortable and safe
3) Fix the neck position and avoid excessive swinging of the neck.
Prepare items: soft cushion
Arm muscle training
This exercise will strengthen your triceps, chest and the front of your shoulders. If you need to get on and off the wheelchair, arm muscle exercises will be an important part.
Notes:
1) Keep breathing and avoid holding your breath
2) Keep your abdomen in a good sitting position
3) Keep your elbows bent slightly
4) Be careful not to lift your shoulders
Preparation items: elastic rope, dumbbells
Shoulder Rotator Muscles Exercise
This exercise trains the flexibility of the upper body and shoulders, increases hand mobility, helps maintain a good posture, gives you a certain amount of strength and controls your upper body.
Notes:
1) Keep breathing and avoid holding your breath
2) Keep your abdomen in a good sitting position
3) Be careful not to lift your shoulders
Preparation items: soft cushion, two full water bottles
Relaxation and cooling exercise
You must do relaxation and cooling exercises after exercise, exercise at a low intensity for 3-5 minutes, focus on deep breathing to restore the heart rate, and relax the muscles, ligaments and joint tissues that have undergone intense exercise. Relieve muscle soreness.
Notes:
1) Keep breathing and avoid holding your breath
2) Keep your abdomen in a good sitting position
3) Stretching movement is maintained for about 15 seconds
Special thanks:
THE PARK FITNESS assistance
THE PARK FITNESS assistance
