What are the precautions when using electric instruments?

Abstract: What are the strength instruments? Gym exercise has become the main place for people to exercise. General gymnasiums are divided into two areas according to people's needs, one is aerobic exercise area and the other is strength exercise area. Strength fitness equipment is the first choice for bodybuilders and can be selected according to different needs. Let's take a brief look at what strength fitness equipment is. Power instrument

I. Horizontal bar

Horizontal bar is one of the men's competitive gymnastics events. 1896 The horizontal bar was listed as an Olympic event. The horizontal bar used in modern competitions is fixed on two pillars with iron bars with a diameter of 2.8 cm, and the two ends are fixed with steel cables, and the bar is 2.55 meters from the ground.

Usage: The whole set of horizontal bar movements consists of non-stop swinging movements. Actions include forward and backward cycles, various grip changes and jumps, various twists, arm grip and flight actions. Horizontal bar basic exercises generally include eight exercises, among which pull-ups, pull-ups and one-arm climbing are more suitable for primary exercises. When practicing the horizontal bar, you can start with one practice and practice step by step.

Precautions for use:

It is best to choose ready-made equipment made according to specifications. Unconditionally, things can be simplified on the basis of simple self-made equipment: the bar surface is made of solid wood poles or replaced with tough and smooth metal pipes. The pillar of barbell is installed on the flat and smooth ground with simple fixed stakes. Barbells and pillars must be installed firmly to ensure safety.

Second, the parallel bars

Parallel bars is one of the men's competitive gymnastics events. A metal frame supports two parallel bars made of wood, plastic or synthetic metal. A set of typical parallel bars movements includes the conversion of supporting posture, handstand posture and arm hanging posture.

How to use:

1, straight arm support

Hold the barbell with both hands straight, chest out and abdomen in, legs together, toes straight. First, on the low parallel bars, the two arm supports can move forward to enhance the support ability.

2. Suspension arm bracket

Hang the bar horizontally with your arms bent, hold the bar slightly outward with your hands, and your body will naturally droop.

3, the boom bending brace

Hang your arms, press your arms against the bar, and then lift your legs forward, then tuck in your abdomen, lift your legs and bend your hips, and repeat for 8 ~ 8 times. You can do abdomen, leg lifts and sit-ups on the mat first to enhance the strength of abdominal muscles.

4. Support swing

First straight arm support, and then start swinging. When swinging, the arms should be straight, with the shoulders as the axis, and the amplitude will change from small to large. When swinging forward, you should send your hips and stretch your toes. After the upper body swings over the vertical position, speed up the swinging speed of legs and repeat it for 5 ~ 6 times. You can hang a small ball in front of and behind the bar (chest-high) and swing it from the supporting position, so that your feet swing to touch the ball or higher than the ball.

Precautions for use:

1. Choosing movements should not only consider the strength of each muscle group, the flexibility and flexibility of joints, but also combine different postures such as upper limbs, lower limbs and trunk to practice alternately. For weak muscle groups, we should increase the intensity of exercise.

2. According to the structure of movements, the density, intensity and difficulty of exercises should adhere to the principle of gradual progress from small to large, from less to more, and from simple to complex.

3. Swing movements and static movements of combined exercises are alternately matched with each other, and dynamic movements are the main ones.

4. In case of accidental miss, the protector should take protective measures in time to get out of danger and maintain the safety of practice. Practitioners can also take self-protection methods such as bending arms, rolling and squatting to slow down the impact on the ground.

5. Warm up the upper and lower limbs and trunk at 1 0 for 5 ~ 10 minutes before exercise, and do massage to relax after exercise. Finally, walk slowly for 2 ~ 8 minutes.

Third, the supine board

The supine board, also known as supine board, abdominal muscle training, is a fitness product, which has the training functions of sit-ups, backward folding, supine leg lifting, etc. It is the mainstream equipment for family fitness.

How to use:

1, the position of the pointer

In traditional sit-ups, the hands and fingers are crossed behind the head, and the head is often raised with the help of both hands, which is easy to cause neck muscle strain. The correct way is to put your hands slightly on your ears, and you can cross your hands on your abdomen for the first contact, which will reduce the difficulty. When sitting up, let your abdomen exert its strength, not what we usually do, and hold your head with your hands.

2. Wall socket

When the foot is hooked on the lower sponge pad of the supine board, many people will raise their bodies with their feet, which will increase the burden on the flexors of thighs and buttocks, thus reducing the role of abdominal muscles. When external force increases, hip strength is often used to complete sit-ups, which is easy to cause damage to the waist and coccyx. When you get up, the abdominal muscles will pull you up, keep your back slightly bent, and don't straighten it, otherwise it will easily cause back muscle strain. You can't borrow brute force in the loan project. If you can't get up, you need to have a rest.

3. Speed

When we do the physical education standard test, we count it according to how many times a minute, which leads many people to think that the earlier the sit-ups, the better. This is a common problem for many sit-ups practitioners. Actually, it's not like this. The faster the speed, the less pressure on the abdominal muscles. The correct way should be to slow down as much as possible and exercise the control ability of abdominal muscles. You will find that when you do slow movements, your abdomen will have a burning feeling, that is, fat is burning. Exhale slowly when you get up, take a deep breath when you lie down, and control the rhythm.

4. Get up height

After the traditional sit-ups, it is necessary to let the forehead touch the knees and then recover, that is, the upper body quickly rises from the flat state to about 90. In fact, the burden of rectus abdominis did not reach the heaviest stage before the age of 45. Because at this initial stage, there is a synergistic effect of sternocleidomastoid muscle, pectoralis major muscle, intercostal muscle, psoas minor muscle, psoas major muscle and iliac muscle. In the process of exceeding 45-90, due to the continuous shortening of the resistance arm from the center of gravity of the upper body to the fulcrum of the buttocks, the burden of the abdominal muscles that play the role of cranes is getting smaller and smaller, and the burden of the rectus abdominis is not the heaviest. Only when the upper body rises to 45 is the best time for the resistance growth function of rectus abdominis. So sit-ups are not as effective as the height of getting up. The correct way should be to stop at the position of getting up about 45, and then slowly return to let the rectus abdominis get full exercise.

When you lie down, don't put your head on the supine board, so your abdomen will always be in a state of tension during the whole exercise.

5. Number of exercises and groups

Sit-ups are easier than other sports, but they also need to be practiced step by step, otherwise they will easily cause muscle strain and are not conducive to long-term persistence. Try 5'/ group first, and then add it again for each exercise. When it reaches 15'/ group, try another group and gradually reach three groups at a time. Before each exercise, each group can lie on the supine board, stretch their arms to the abdomen after reaching their heads, and relax the abdominal muscles 15 seconds.

Precautions:

1, and the normal effective stretching time is 10 minute, which is neither too long nor too short. This 10 minute is best divided into 10 times, each time 1 minute, with a break of 2 minutes. After the exercise, you can relax your joints by jogging for a few minutes.

2. Exercise once every morning and evening, which is more conducive to creating a perfect abdominal muscle line.

3, before the curved supine exercise, it is best not to do strenuous exercise, simple warm-up exercise.

4. The highest point of the curved supine board is about 50 cm from the ground. Put the nest on the top iron bar, hook the iron bar below with your feet, and then lie on the stool.

5. When practicing, try to relax, but don't shake.

6. If you have a headache while practicing, you will stop practicing. It is normal for beginners to have headaches and dizziness.

7. Conjunctival congestion may occur after practice, which is a normal phenomenon and will get better after a while.

Fourth, dumbbells

Dumbbells can be seen everywhere in the gym. If you are a novice in strength training, dumbbells are the best choice. Most gyms are equipped with 1- 100 kg dumbbells. Dumbbells are the most flexible training equipment for strength exercisers, because dumbbells do not need to be used in a fixed position and can follow the body to do various natural movements.

How to use:

1, dumbbell shoulder press

You can sit standing with your legs apart and your torso straight. Hold a dumbbell in each hand, palm forward, elbow bent 90 degrees. Lift the dumbbell to the top of your head. Control the dumbbell to slowly return to the initial position.

2. Dumbbell rowing upright

Standing posture, legs are hip-width apart, torso is straight, and each hand holds a dumbbell, which is hung in front of the thigh and palms are backward. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell at this time. Stay for a few seconds, then slowly lower the dumbbell to the initial position.

3. One arm bends and stretches behind the dumbbell neck.

You can sit standing. Step on the ground with your legs apart, keep your trunk straight, and hold the dumbbell in your right hand straight up, higher than your palm and forward. Keep your upper arm still, palm forward, slowly lower the dumbbell to the back of your head, and then straighten your elbow to restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.

4, supine bend arm pull-ups.

Lie on your back on a bed with a flat stool or a hard bed, with the upper shoulder blade and head suspended, the upper body supported in the middle of your back, and your legs pedaled separately. Hands crossed, palms overlapped * * * Holding dumbbells behind your head, elbows bent. Pull the dumbbell to the top of your head along the arc, and then slowly lower it to the initial position.

Precautions for use:

1, the action must be standard.

When exercising, irregular movements can easily cause joint injuries. This is because when practicing with dumbbells, the joint pressure is great, and the movement is slightly deviated, which will cause joint sprain and muscle fiber strain of small muscle groups.

2, the weight must be appropriate

Don't be overweight, overweight dumbbells are easy to strain muscles, but they can't achieve the training effect; Not too light. Dumbbells that are too light can't achieve the purpose of shaping at all. The improvement of strength should not be rushed, but should be gradual.

The number of exercises should be relatively fixed, 2~3 times higher than the fixed value. After a while, you will find that you can lift this weight easily. At this time, you need to replace a heavier dumbbell.

3, breathing must be reasonable.

In strength training, breathing rhythm is coordinated to ensure adequate oxygen supply in the body, thus ensuring the quality of movement. For some special movements, such as dumbbell sit-ups, the breathing mode should also be adjusted accordingly: exhale when sitting up and inhale when lying flat. Everyone should find a suitable breathing method according to their own situation.

4. Warm-up is essential.

When doing dumbbell exercises, you should choose a well-ventilated environment and try to avoid practicing in an air-turbid, cold or hot environment. Before the start of the exercise, do warm-up activities; Be sure to do a good job of relaxation after exercise.

Five, kettle bell

In order to improve the overall explosive power, kettle bell training is often very popular. The kettle bell is generally made of cast iron with specifications of 10 kg, 15 kg, 20 kg, 25 kg, 30 kg and 50 kg respectively. There are also stone locks similar to locks in China, and the usage is roughly the same as that of kettle bells. When using kettle bells for fitness exercise, you can do various exercises such as pushing, lifting, lifting, throwing and squatting. The difference between kettle bell training and dumbbell and barbell training is that kettle bell can effectively improve the overall explosive force, so kettle bell and stone lock have been loved by fighters and martial artists from the beginning.

How to use:

Hard pull training parts: legs, hips, waist and back. Barbell is usually used for hard drawing, and the width and angle of the grip are greatly limited by the barbell. The use of kettle bells for hard pulling can not only bring the same muscle stimulation to the waist, back and buttocks, but also stimulate the biceps femoris, which is completely impossible when using barbells.

2, lunge squat training parts: legs, hips, shoulders. Different from the traditional squat, holding the kettle bell and pushing it up is actually a comprehensive strength training action, which not only fully stimulates the strength of shoulders and legs, but also provides a good training opportunity for the stability of the core strength of waist and abdomen. While doing the movements, it is most important to stabilize your body.

3. Shoulder press training part: Shoulder. This action is exactly the same as the dumbbell's shoulder pressing. The only difference is that the kettle bell adds a wrist rotation. Don't underestimate this detail, it will let you find out whether your strength is comprehensive or not, and also let you find out where your weakest strength is.

4, push-up training parts: chest, shoulders. Compared with push-ups on the flat ground, it can make your body dive deeper, the overall push-up journey is longer, and the stimulation to pectoralis major muscles is deeper. If you often do push-ups on the flat ground, try the kettle bell version.

Precautions for use:

1. When beginners use kettle bells for training, please read the instructions carefully.

2. Keep a high concentration during training and choose the right weight.

3. When training, make sure there is enough space around; And make sure that your movements and postures are up to standard.

4. When training for the first time, it is recommended to find a coach for action guidance, and then train yourself after getting familiar with it; The safest.

Sixth, the resistance zone

They look like huge colored rubber bands, but don't underestimate the colored elastic bands. The training effect is amazing, which will force your body to remain stable during exercise. Choose the performance level, length and style (and habitual nervousness) you need. Because it is simple and easy to carry, it is also very suitable as a strength training tool for travel and business trips.

How to use:

According to the function, the training methods are divided into weight-loss anti-blocking training method and muscle-building anti-blocking training method, and of course, the coordination used to train players in basketball training. This means that we can use the resistance band to lose weight and gain muscle through different training methods. If it is a weight-loss resistance belt training method, it is necessary to use resistance belts to ensure small weight and multiple and long-term training. Primary schools use resistance belts with moderate elasticity and take a short rest for more than 30 minutes. It can effectively reduce the fat in arms, legs and waist. If it is the muscle-increasing resistance band training method, it is similar to the instrument training method in the gym, through the training of the same part and several movements. Elastic force can be selected from primary, intermediate and maximum elastic force, and a group of about 15, 4 and 5 groups can complete an action. You can effectively train equipment without going to the gym.

Seven, solid ball

I believe you will often see people using these basketball-shaped weight-bearing training tools to increase the resistance exercise at the core. But because of their shape, they are destined to be lifted, lifted and thrown out. "Multi-directional and throwing solid balls will involve more muscle tissue, thus increasing energy consumption.

How to use:

1, holding the ball holding method: put the ball in two hands, the fingers are naturally separated, put the index finger, middle finger, ring finger and little finger of both hands on both sides of the ball to hold the ball (the distance between the two index fingers of boys is 1-2 cm, and that of girls is 1-2 cm), and buckle the two thumbs on the back of the ball. After holding the ball, put your hands naturally in front of your body, which can save strength and increase the swing range during pre-swing. Pay attention to the following points when holding the ball and holding the ball:

① Hold the ball firmly and relax the muscles of both arms;

② You can control the ball well during the exercise, which is beneficial to give full play to the strength of your arms, fingers and wrists.

2. Prepare posture, with your feet open back and forth. The forefoot is about 20-30 cm away from the throwing line, the front and rear feet are about one foot away, and the left and right feet are half a foot away. The heel of the hind foot is slightly off the ground, the hands naturally hold the ball and the muscles of the whole body relax. The center of gravity falls in front of the middle of the foot, and the eyes look ahead and below.

3. Pre-swing Pre-swing is to create good conditions for the final effort and improve the initial speed of the solid ball. The number of pre-swings varies from person to person, usually once or twice. In the last pre-swing, the ball will pass through the chest to the top of the head from front to bottom, speed up the swing of the ball, throw it backward, and at the same time, bow back and inhale.

4. The last effort is the main link of throwing a solid ball. Whether the action is correct or not directly affects the initial velocity and throwing angle of the ball Finally, the front swing is over, holding the ball with both hands and swinging forward from the upper back to the front. At this time, the characteristics of the action are kicking, sending hips, shaking the waist and abdomen, swinging the arms forward and dialing the fingers and wrists forward, aiming at improving the whipping speed of the arms.

Precautions for use:

Because throwing a solid ball is a strength sport, in order to improve the performance of throwing a solid ball, it is necessary to develop the explosive force of throwing a solid ball, which can be trained from the following aspects:

1. Develop local muscle strength: push-ups, pull-ups, bench presses, weight lifting exercises or pole climbing. 2. Develop leg muscle strength: squat and jump with weight.

3. Development of trunk muscles: sit-ups, prone backs and turn-over exercises. 4. Use dumbbells or weights to do imitation exercises of lifting, leaning back and swinging forward.