Ehersisyo at Balanse
Pigilan ang Pagkahulog gamit ang Core Strength: Gymnastics-Based Workout
Isang gymnastics-inspired workout program na nakatuon sa core activation at spinal alignment.
Ang gymnastics-inspired workout program na ito ay ligtas at epektibo para sa mga nakatatanda.
Program Structure
Frequency: 3-4 beses bawat linggo. Duration: 20-30 minuto bawat session.
Warm-Up (5 Minutes)
Cat-Cow Stretch (8-10 cycles). Pelvic Tilts (10 reps).
Core Activation Phase (8 Minutes)
Dead Bug (8 reps per side). Bird Dog (6 reps per side). Side-Lying Leg Lifts (10-12 reps per side).
Balance Phase (8 Minutes)
Single-Leg Stand (15-30 seconds per leg). Tandem Stand (15-30 seconds). Sit-to-Stand (10 reps).
Cool-Down (5 Minutes)
Gentle stretching para sa major muscle groups. Deep breathing.