"The gluteus maximus tightens, allowing us to slowly shorten the distance between our pubic bone and coccyx...... Train for one month to improve urine leakage and uterine laxity. In the video, Old Swallow demonstrates a strengthened Kegel exercise, with a row of dumbbells behind him, ranging from light to heavy. The student tentatively asked in the comment area, "The effect of practicing just after giving birth is different, right?" "Can I still practice this when I'm older?"
The blogger "Fitness Coach Lao Yanzi" is 62 years old this year, and his real name is Wang Yanping. Her profile reads: National calisthenics instructor, 30 years of focus on fitness, and muscle strength training content designed for women over 45 years old. A year ago, she started to live broadcast iron lifting at 6 o'clock every morning, and has now gained 300,000 fans, thousands of people practice online in her live broadcast room, and the oldest student is 86 years old.
Six o'clock in the morning is not the time when the traffic is good, and her daughter persuaded her to go for aerobic aerobics, which is more marketable than lifting iron to train muscles. But she said that when women reach middle age, estrogen falls off a cliff, and in order to prevent fractures and osteoporosis, it is more important to train muscles. She also understands that the peak traffic is not in the morning, "but who doesn't need to take care of the family during the day? ”
In the video, she wears simple sportswear and explains basic fitness knowledge. "We old women" and "middle-aged and elderly sisters" are the mantras she interacts with the students.
"If you look at the bloggers, they should be people who have had the same experience. Someone in the comment area said. Wang Yanping's age, understanding of pain rehabilitation and postpartum repair, and empathy for the pain points of the group make the students have natural trust in her. Many people left messages sharing their distress about being trapped in their children's families and their fear of losing their dignity in old age. The neglected middle-aged and elderly people are seen here.
Wang Yanping is training. Photo / provided by the interviewee
Here's what she had to say.
[1] Your own time
The response to the live broadcast was beyond my expectations, and the older the person, the more receptive it was.
Students often ask me, does 5 kg dumbbells refer to one or a pair, how many dumbbells you need to lift at the age of 60, and can you still practice at the age of 80......
Many middle-aged and elderly friends have never exercised in their lives, and there are many problems, and their pain points are that they dare not practice, do not know how to practice, and do not like to practice. I tell them in the live broadcast room every day that as long as they can take care of themselves, they can practice.
Most of them also face arthritis, cervical spondylosis, and some have undergone meniscus surgery, and there are many painful areas on their bodies, so I told them the specific safety range of training. As a coach, common sense has to be said thousands of times, most of the time has been popularizing science, and we must also distinguish the boundary between "rehabilitation exercise" and "medical intervention".
I took middle-aged and elderly women to lift irons, and I was not favored at first.
My daughter once persuaded me to take calisthenics, and I said that I would take middle-aged and elderly women to lift iron and train muscles. The daughter said that men prefer to practice dumbbells, and women like to train muscles less. I know that part of what my daughter said is reality, young girls in their twenties and thirties have a tight body, at most some weight loss and shaping needs, and they don't realize the importance of muscles, but when women reach middle age, estrogen falls off a cliff, and without muscle support, they are prone to fractures and osteoporosis. Many women in their 40s and upwards suddenly find themselves aging so quickly that they actually realize that they should exercise.
I also know that early morning is definitely not the golden time, morning, afternoon, and evening can get the maximum traffic, but for middle-aged and elderly women, which is not busy during the day, only the early morning belongs to them, and only during this time can I insist on taking everyone. This time does not belong to my granddaughter, it does not belong to my daughter, it does not belong to anyone who needs me, it belongs only to me.
Wang Yanping. Photo / provided by the interviewee
[2] The motivation for fitness comes from parents
The most primitive motivation to be a coach comes from parents. They are not in good health, and they are hospitalized in turns, and they have never stopped. My younger brother and I took leave to take care of it, the attendance of the unit became a problem, and the learning opportunities of advanced equipment were not available, and the work was greatly affected, and we even thought of resigning.
After my father died, we had a long and in-depth conversation at his grave. We realise that we can't let our children live this way, especially if the next generation is an only child, and the pressure on them will be even greater. We must pay attention to health, exercise well, and not put too much burden on our children.
I was originally a grassroots worker in a company in Henan, an "iron rice bowl", and later worked part-time as a fitness instructor. In 2003, because of SARS, all public places were deserted, and as soon as the Chinese New Year was over, the pocket gym I opened in my hometown in Henan was full. Accepting new members every day, I can't get enough of the reception. Because of infectious diseases, people suddenly have a new understanding of health.
Whether I'm teaching elsewhere or running my own gym, I always gain the trust and recognition of my students. It was a sense of accomplishment that would pay off for hard work, in stark contrast to the powerlessness of my job, and I decided to "run away".
At that time, I only "boiled" one thing, and that was to "boil" my daughter to grow up. Finally, when she was 18 years old, and her admission letter had not yet arrived at home, I had already bought a ticket to Beijing. Before that, I had considered a lot of cities, and the word Beipiao was very popular at that time, so I thought: You children will go after graduating from college, okay, then I, a 45-year-old lady, will also follow the pace of young people.
Long-term fitness has made my physical fitness and mental agility not inferior to that of young people, I am very confident, I can do everything that young people can do, and my family is also very supportive.
Wang Yanping "North Drift" works as a coach in the gym. Photo / provided by the interviewee
When I went to Beijing in 2006, I had already won the Olympic bid, and the fitness atmosphere was strong, but there were not enough coaches, so I caught up with the trend.
[3] Rely on live broadcast to get out of depression
In 2019, my daughter gave birth, and then my husband got pancreatic cancer. In order to take care of and accompany them, I quit my job as a coach for decades, sleeping at most four or five hours a day, and running between the hospital and home.
Two years later, my husband passed away. I thought I had time to do my own thing, but I realized that my body was not as good as it used to be. Whether it is my body or physical fitness, I am in a state of aging, my belly has become bigger, my muscles have been lost, my body has become flabby, and I have been holding my child for a long time, and my back is hunched.
To make matters worse, I was diagnosed with major depression. I spent tens of thousands of yuan to hire a personal trainer, hoping to get myself out through sports, but every time the coach called me to exercise, I said no, no matter what, I just couldn't lift my spirits, and nothing could push me.
I later found out that I could only practice by taking others to practice myself, so I began to live stream online to lead people to fitness.
There are a few people on the other side of the screen, and as long as there are people, it's my responsibility to stick to it. Since I made an appointment with the students in the live broadcast room at six o'clock in the morning every day, can I miss the appointment, definitely not. No credibility is the place I can't bear the most. As I practiced, I came out of my decadent state.
Today's students will jokingly say to me, "Coach, do you know that as long as I was offline from your live broadcast room, your audience was zero, and there was no one." ”
Some netizens also commented on me unkindly, saying that I was flabby, looked like 82 years old, and was not worthy of being a coach, but I knew that I was paying for my family in those years, and it was worth it.
Wang Yanping participated in bodybuilding competitions when he was young. Photo / provided by the interviewee
[4] Provide emotional value for middle-aged and elderly women
As people get older, they find themselves feeling a fear of losing control of their bodies, and they are afraid of living a life that requires them to trouble others and has no dignity.
When I was live, I said that why doctors let me squat against the wall, physical exercise is one thing, and psychological dependence on the other. If you practice squats until you can slowly get off the wall, dare to squat alone once, and know that you can do it, and you will not squat your knees or squat your waist pain, then your self-confidence will be greatly improved. As long as you move, whether it is physical pain or psychological problems, it can be slowly relieved.
One of the students told me that since her husband died, she felt that her whole life was meaningless, and she was reluctant to open the door of her house every day. In fact, she lives a very happy life, with a generous pension, lives in a high-end community, and her children and grandchildren are worry-free. She fell into a severe depression and felt that the whole world didn't need her.
She begged for death, but she was worried that the child would be sad and embarrassed, so she pondered how to find the best way to die every day. She was depressed at the time, lost 70 pounds, and was almost not human-shaped. During the live broadcast, I told her how to eat, how to gain muscle, and write down all the changes in her body. Slowly, she grew to more than 80 pounds.
She told me, "I listen to you, I'm eating and sleeping well, and my neck doesn't hurt anymore, and my arms don't hurt anymore." ”
Later, she found out that I was writing, and asked me curiously, and I said, let's write together! Writing is not limited, and as long as you write everything you think and experience in your heart, it is a kind of release and a kind of healing. At first, she was reluctant to write, afraid of revealing her scars, so I suggested that she record the process and harvest of daily fitness.
She gradually became willing to contact her children and lived a vigorous life. She also mobilized her three younger sisters and her mother in her 80s to practice with me. At first, her brother and daughter-in-law said that it was a neuress to move around with dumbbells, but now they all practice together.
There are also students in the live broadcast room who said that their 22-year-old son is more than 200 pounds and is unwilling to move, and he can't even find a girlfriend, so he is sad to death. I said, "He's an autonomous adult, it's his own choice, and you're worrying about it too much." If you are worried about your son, daughter, or daughter-in-law, you can let them come to my live broadcast room by themselves to ask, and you will ask instead, and I will not answer. ”
Many middle-aged and elderly women, when their children give her a look or a bad word, will be uncomfortable for several days. I said, live a little clear, children are not a burden to you, don't get entangled with each other. I convey a healthy, sensible parent-child relationship that may provide emotional value, so they like to come to my live room and chat with me after the gym.
There is a famous old lady abroad who only started working out in her 60s and is still a coach in her 90s. In terms of physical foundation, I am definitely better than her now, and I can continue to be a coach at the age of 90. I want to tell all my students to live happily every day and work out with me for 30 years.
Jiupai News reporter Xu Ming
Edited by Liu Meng and Xiao Jie
Please contact the reporter on WeChat: linghaojizhe
[Source: Jiupai News]
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