These 10 little actions can cure diabetes

What exercise is good for people with diabetes

1. Curl your arms. Hold a dumbbell in each hand, with the arms hanging down; the upper arms are still, the forearms are alternately raised, and the dumbbells are raised to the shoulders. Move slowly when you put it down.

2. Flexion and extension of the back of the neck and arms. Stand with your feet back and forth, hold a dumbbell with your hands on top of each other, slowly raise the dumbbell above your head, and straighten your elbows when you reach the highest point; then slowly bend your elbows, lower the dumbbell to the back of your neck, and keep your upper arms on the ground vertical.

3. Shoulder and arm press. You can sit or stand, hold a dumbbell in each hand, and lift it from bottom to top until it is parallel to your ears, with your elbows at a 90-degree angle. Then raise the dumbbells until your arms are fully extended, then slowly lower them back.

4. Bench chest press. Lie on your back on the mat with your knees bent and your feet flat. Hold a dumbbell in each hand, parallel to your chest, and push both dumbbells over your chest at the same time until your elbows are straight, hold for a second, and then slowly lower the dumbbells to your chest.

5. Supine crunches. Lie on your back, feet flat on the ground, knees half-bent, hands behind your head. When practicing, lift the upper body, contract the abdominal muscles, and leave the upper back off the ground. After the movement is in place, slowly retract it. During the exercise, keep the lower part of the back on the ground.

6. Seated rowing. Sit flat on the floor, feet slightly apart, knees half bent. Hold a dumbbell or one end of a bungee cord in each hand, arms straight in front of your chest, palms facing each other. With your back straight, bend your elbows, pull the dumbbells or ropes out to your sides, bring your elbows close to your body, and slowly straighten your arms.

7. Plank support. Lie on your stomach, with your elbows bent and supported on the ground, with your toes on the ground, your body off the ground, and your torso straight. Keep your head, shoulders, hips, and ankles in the same plane, tighten your abs, tighten your pelvic floor, lengthen your spine, and keep your eyes on the ground for 5 seconds or more.

8. Half squat. Stand with your feet shoulder-width apart and squat down with your knees bent, imagining you are sitting on a chair. With your thighs parallel to the ground, the front of your knees no more than your toes, then return to upright. When practicing half squats, you can lean against the wall or place a ball between your back and the wall.

9. Squat on one leg. Stand with your feet shoulder-width apart, step back with your right leg, bend your knees, but keep your knees off the ground, with your left thigh nearly parallel to the ground. Support your left heel and bend your right leg down until your right knee is about to hit the ground. Squat 8-12 times, then switch legs. To increase strength, hold a dumbbell in each hand during the exercise.

10. Leg curls. Hold the back of the chair with both hands, lift the left foot back, bend the knee, and stand upright with the right leg slightly bent; lift the left heel to the hip, and then put it back on the ground. Switch legs after 8 to 12 reps. To increase exercise strength, you can consult your doctor about adding sandbags to your ankles.

Editor's reminds: When you start exercising, you can choose light dumbbells to ensure the movement is in place, and then change to heavier ones after the strength is increased.

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