做45秒钟的平板支撑
硬拉起相当于自身体重一半的哑铃或杠铃
40多岁的时候,你应该能做以下这些事:
Sprint for 60 seconds without stopping
Do 10 press-ups without stopping
Touch your toes comfortably with straight legs
不停歇地快跑60秒钟
一连做10个俯卧撑
伸直双腿时能轻松地够到脚趾头
50多岁的时候,你应该能做以下这些事:
Run at a moderate pace for 60 seconds without stopping
Do five burpees without stopping
Lower yourself into a cross-legged position on the floor without using your hands, and then return to standing
以中速不停歇地跑60秒钟
一连做5个波比运动
不用手就能坐到地板上把腿盘起来,然后从地板上站起来
60多岁的时候,你应该能做以下这些事:
Regularly take more than 10,000 steps in a day
Do 12 bodyweight squats without stopping
Touch your fingertips with one hand over your shoulder and the other behind your back
每天走路超过1万步
一连做12个深蹲
一只手背在身后,另一只手的指尖能过肩
70多岁的时候,你应该能做以下这些事:
Walk a mile in less than 16 minutes
Climb a flight of stairs with 10 steps in under 30 seconds comfortably
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