Key points of correct use of fitness equipment

Fitness equipment is undoubtedly well known to friends, but do you know how to use it correctly? Come and have a look with me.

Key points of correct use of fitness equipment

1, pay attention to scientific and reasonable methods.

Every training should have a certain order, first of all, warm-up exercise, which is especially important in winter or when the ambient temperature is low. Be sure to exercise all joints. It is better to sweat a little. Then formal exercise and relaxation exercise. In formal training, attention should be paid to the coordination between aerobic exercise and breathing; If you lose weight, you should arrange more groups and fewer times. If you are bodybuilding, you should arrange fewer groups and more times. High-intensity short-term training is conducive to developing strength and speed, while medium-low intensity long-term training is conducive to developing endurance.

Step by step

In order to ensure safety, in addition to reading the instructions of the equipment before use, the exerciser who just started exercising should also pay attention to many factors such as his age and physical condition, and it is best to practice under the guidance of doctors and coaches. Only by persisting in exercise can we keep fit and achieve the expected goal.

3, all-round development, make up for the shortcomings.

Long-term pure mechanical training can easily lead to one-sided development in strength, endurance and muscle development, while ignoring the development of reaction, speed, flexibility and coordination. This kind of physical function is obviously imperfect. Therefore, in addition to routine instrument training, necessary auxiliary exercises should be carried out. Such as ball games, track and field, martial arts boxing, gymnastics, swimming, skating, dancing and chess. These contents can be carried out selectively, and combined with their own weak links for auxiliary exercises.

Commonly used large-scale fitness equipment

1, Treadmill: It's farther than site run.

Treadmills include single-function treadmills and multifunctional treadmills, which belong to indoor fitness equipment? Favorite? .

Running is an internationally popular aerobic exercise, which is highly praised by the medical and sports circles. It is the most effective and scientific method to maintain physical and mental health, and it is also more and more loved by everyone. However, due to the limitation of urban environment, many people can't enjoy running with their feet on the soil and close to nature, so treadmills become the first choice for bodybuilders, especially women who want to lose weight quickly.

During exercise, the electronic watch on the treadmill can help you write down the speed, time, heart rate, calories, beat, distance and other indicators, so that athletes can master their physical condition at any time and make adjustments. If the physique is poor, it is appropriate to take 100~200 kcal at first, and it can be increased to 200~300 kcal after the physique is gradually improved; People with moderate physique can consume 200~400 kilocalories each time; Those with better physical fitness can consume more than 400 kilocalories (the specific situation varies from person to person).

Walking or running on a treadmill is almost the same as walking or running on the ground at ordinary times. But judging from the actual strength of the human body, it saves stepping and stretching actions than walking or running on land. It is this that makes bodybuilders feel very relaxed and comfortable, and runs 1/3 more distance than on land, and consumes more energy than training on land.

2. rowing machine:? Care? Usually immobile muscles

? Rowing? At that time, about 90% of extensors participated in every flexion and extension movement of the body and every stroke of the arm, so it was really good for extensors who hardly participated in any exercise at ordinary times. Rowing has obvious effect on training back muscles, which enables the back to get the maximum range of motion in body flexion and extension, and at the same time effectively moves all joints of the spine, which not only enhances elasticity, but also increases toughness. Practice? Rowing? At the same time, we should pay attention to the consistency of action, and don't pause in every push and stretch. The movements in rowing must be in place. If the range is too small, the muscles involved in the exercise cannot fully stretch or contract.

The rowing machine is suitable for people who don't like sports on weekdays, especially for middle-aged and elderly people.

3. Exercise bike: a sport that bicycles can't replace.

Exercise bike has incomparable advantages over bicycle, and it can freely play its riding speed. You can observe the speed, time and heart rate of every moment through the electronic watch on the fitness car. Exercise with it can not only effectively improve cardiopulmonary function, but also help to strengthen leg muscles, lose weight and improve physical fitness in an all-round way, especially suitable for patients with mobility difficulties, physical weakness and rehabilitation.

There are two kinds of exercise bikes: one is fixed handle, which is only suitable for pedaling; The other is a movable handle, which takes into account arm and leg training. There is also a backrest-type exercise bike, whose backrest-type body design can effectively exercise thigh muscles and increase the comfort during exercise. The armrest exercise bar attached to the machine can not only balance the exerciser's body, but also enhance the muscle strength of both arms.

With the development of science and technology, the exercise bike has reached the level of computerization, and the screen on the handlebar will display various data, such as heart rate, respiratory rate, time, speed, distance and energy consumption. These data are convenient for exercisers to master the amount of exercise and adjust the intensity of exercise in time. In some cars, different scenery can be displayed on the color screen, which makes the exerciser feel relaxed and not bored, just like he is on the road or in the field.

Riding an exercise bike hardly requires any skills, but the riding methods are different for different exercise purposes, mainly including the following: aerobic exercise riding method, which can achieve fitness, auxiliary medical care, prevent obesity or lose weight, improve cardiovascular function and other purposes. Through free riding and intermittent riding; Intensity cycling is a fitness method suitable for men, which can improve the cardiopulmonary function, improve the strength and endurance of leg muscles and shape the perfect leg shape. The dynamic riding mode is mainly to simulate the riding around the mountain road. When riding, you need strong leg strength and a certain foundation.

4, elliptical machine: let the whole body move.

Elliptical machine, also known as spacewalker, is a new type of fitness equipment. Its novelty lies in the design of movable pedal, which is a kind of fitness equipment integrating walking, jogging and fixed bicycle exercise. Its body-building movements are in line with people's natural stride, which will not cause great impact on human joints and damage the human body, and can simultaneously move the upper and lower limb muscle groups, especially the legs and buttocks. Through the coordination of hands and feet during exercise to achieve the purpose of fitness. Mainly based on aerobic exercise, it has the effect of reducing fat and weight, and is especially loved by young women.

People who have seen the main points of proper use of fitness equipment will also see:

1. How to use fitness equipment correctly

2. How to use public fitness equipment?

3. How to use public fitness equipment correctly

4. How to use public fitness equipment for fitness?

5. What are the precautions when using fitness equipment?