Fitness equipment knowledge

About the knowledge of fitness equipment, you must do enough warm-up exercise before strenuous exercise. Exercise can also help us get rid of fat. Proper exercise can help us reduce stress, and simple exercise can also help us exercise. What are the benefits of sharing the knowledge about fitness equipment?

Knowledge of fitness equipment 1 We can use fitness equipment during exercise. The most commonly used fitness equipment is dumbbell. Both men and women can exercise with dumbbells. Sticking to using dumbbells can build a good figure. Here I will teach you how to buy dumbbells and the precautions in using them. Let's have a look!

How to choose dumbbells correctly

Some lesbians learn to ask, how much is better for us girls to exercise with dumbbells? When they know that they need two 20kg, they will ask, Is it really so heavy? Two 20kg? Girls probably can't even lift it, because it's a little heavy for girls.

This weight is definitely needed, and the weight needed for training should be adjusted according to the different target muscle groups and movements. Some studies have found that in the process of fitness, the training weight is at least 20% ~ 35% above 1RM, which will have a certain effect on muscle gain and fat loss training. Especially for women, those who want to stretch their breasts and buttocks are very large muscle groups. Without a certain amount of weight stimulation, these large muscle groups will not have any training effect.

Think about it, your hips and legs, running, jumping and walking with our dozens of kilograms of weight every day, may be hit by several times to ten times the weight in an instant. But when you exercise, you are too young. You can train effectively with a 2 kg mineral water bottle!

Of course, after training, they will not feel too heavy soon. Actually, at first I thought that the dumbbell of 10kg was too heavy to lift. In fact, I just don't have the strength and training methods. It's not that muscle strength is not enough to lift 10kg dumbbells. If you practice in the right way, you will soon feel that 10kg is not enough in a week or two. ...

In addition, there are also varieties on the market that can be stretched and adjusted into small barbells. This kind is also good, because dumbbells and barbells have different training effects on some muscle groups.

Suggestions on purchasing multiple pairs of dumbbells

A pair of sponge dumbbells: do exercises or HIIT.

A pair of adjustable dumbbells: strength training.

For a dumbbell that is claimed to be several times the traditional training and looks obscene (also known as adjustable, but in fact its weight cannot be adjusted), I can only say that it is excellent as a supplement to general training, but it can never replace the general dumbbell barbell.

Dumbbells, how to choose materials

Dumbbell shell materials are relatively many, and the common ones on the market are electroplating, baking paint, plastic coating, plastic dipping and sponge.

Generally speaking, I recommend buying electroplating or painting, which has no irritating smell, small size and is not easy to rust. The only problem is that it is easy to scratch the floor or knock on the tables and chairs.

Rubber-coated dumbbells and plastic-impregnated dumbbells are cheap and taste good, but their cost performance is not high. The advantage is that the outer layer is protected by rubber and will not damage the floor. If you have concerns in this regard, you can consider it.

There is a layer of sponge pad outside the sponge dumbbell, which looks safe and harmless, and will not knock against the furniture, but the problem is that it is light in weight and is generally only suitable for training HIIT or particularly small muscle groups.

Comparison of dumbbell materials

Electroplating paint: tasteless, easy to scratch the floor.

Besides running and walking, we can also use fitness equipment for fitness. So what are the aerobic exercise equipment? What are the precautions for fitness equipment? Learn about these sports and fitness knowledge with me! I hope it can help you use the equipment better.

Choose the aerobic fitness equipment that really suits you.

Due to the accelerated pace of life and the aggravation of air pollution, more and more people begin to do aerobic exercise indoors. White-collar workers can relieve stress and nervousness at work. Sweating freely on the aerobic equipment at home or gym after work is undoubtedly a good way to vent and relax.

Treadmill

Advantages: Running is the most basic exercise of human beings, and the exercise on the treadmill can make the body achieve a comprehensive training effect.

Limitations: Running can put a little pressure on the joints. Improper operation or wrong operation of the treadmill can easily cause harm to our health, and people with knee and hip injuries or the elderly have certain risks. The noise is relatively loud; Subjective fatigue is relatively strong during exercise.

Conclusion: Danger.

Fixed bicycle

Advantages: it can effectively help the body burn calories; The pressure on the ankle is less than that on the treadmill, which is safer; Compared with other aerobic equipment, the fixed bicycle occupies a smaller area; Leg shaping effect is better.

Limitations: single training method; The upper limbs do not participate in any exercise during the exercise.

Summary: the form is single and it is easy to form a sense of boredom.

Mountaineering machine

Advantages: it can effectively help the body burn calories; It has a good shaping effect on thighs and buttocks.

Limitations: When using the climbing machine to exercise, the practitioner needs to control the rhythm of stepping, understand the operation method and adjust the resistance, otherwise it will easily increase the pressure on the lower back, and the final result will be muscle injury. During exercise, the upper limbs do not participate in any exercise.

Conclusion: There are upper limb restrictions.

Rowing practice frame

Advantages: it can make the muscles of the whole body get good practice; More interesting.

Limitations: It takes some time to be familiar with and master the correct skills; Poor resistance adjustment can easily lead to muscle strain. Pay attention to the need to stop exercising to adjust the resistance during training. Compared with other aerobic equipment, it occupies a larger area.

Summary: skills are not easy to master.

Plastic coating and plastic dipping: cheap and delicious, high in price and low in cost performance.

Sponge: safe and harmless, too small in weight.

What action, with what weight?

Many bodybuilders are more concerned about the weight of dumbbells. In fact, we should be more concerned about how to choose the right weight according to the movements during exercise. As we also said above, the muscles and purposes of the action are different, and the weight that should be chosen is different.

Generally, the training weight of trunk muscles, major muscles, lower limbs and multi-joint sports is relatively heavy. For example, those who have training experience are basically above 150kg, and upper body muscles such as bench press and high position pull-down can also be above 100kg.

However, the small muscle groups at the end of the arm and shoulder joint, or the movements of a single joint, use relatively little weight, because the strength of the muscle groups is small and there is no other muscle to help. Such as biceps bending, arm flexion and extension, etc. Generally, people who can do bench press 100 kg training can bend over with 100kg training.

In addition, posture correction training and some easily injured parts should be practiced with less weight to avoid injury.

Matters needing attention in dumbbell fitness

The movements 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.

The weight must be right.

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.

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.

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 exercise, warm up and relax after the exercise.

Exercise must be moderate.

Some people blindly pursue exercise, which leads to excessive exercise. Pay attention to adjustment and rest. In addition, some doctors have clearly suggested that people who are temporarily unable to carry out weight-bearing training due to physical discomfort should not carry out training.

Conclusion: The use and purchase of dumbbells are introduced in detail. I believe everyone has already understood this knowledge! Sticking to exercise can help us improve our resistance. Dumbbells are a very good fitness equipment. As long as we use dumbbells for long-term fitness exercise, we will definitely have a good figure!

Knowledge of fitness equipment 2 Many fitness people want to buy fitness equipment to exercise at home in order to save time without going to the gym. However, due to the lack of professional coaches, the understanding of fitness equipment is not comprehensive, and the use method is not understood, which leads to injuries in fitness exercise. Let me introduce the advantages and disadvantages of fitness equipment and how to avoid injury during fitness.

First, rowing machine

Movement-uncoordinated body movements can easily lead to collision between hands and knees.

Correction: Do rowing exercises according to the rhythm of dancing. Practice according to the rhythm of 1-2-3 and 3-2- 1 Where "1" means kicking, "2" means standing up and leaning back, and "3" means pulling your arm to the lower end of your chest. On the return trip, relax your arms, lean forward, cross your knees and bend your knees in the order of 3-2- 1. The whole movement should be smooth, natural and rhythmic.

Practice method-long-term uniform exercise. In this way, it is difficult to maintain the quality of practice and correct movements.

Correction method: set the resistance at a medium level, do exercises for 4-6 groups 10 minute, and rest for 2-3 minutes between groups. This kind of exercise is conducive to ensuring the strength and intensity of the action, and the heart rate will not drop too much during rest.

Second, the treadmill.

Action-the body fluctuates up and down too much and lacks stable forward strength. In this way, people will soon feel tired and the joints of lower limbs will be subjected to greater impulse.

Correction method: improve flexibility and make the pace smoother. Before running, you can do a leg swing for a while. The practice is to hold the handle tightly, keep the upper body still, stand on one leg and swing the other leg back and forth. This exercise can warm up and relax the leg muscles and increase the stride.

Practice method-spend a long time running at a constant speed.

Correction method: run fast and go uphill repeatedly. In this way, you can burn more body fat, stimulate your muscles better, and maintain your improved metabolic rate for a longer time. The specific method is to adjust the uphill to 2% first, and then gradually increase it to 10% (at this time, you can only make big strides). The greater the intensity of practice, the shorter the practice time.

Third, exercise bike.

Action-the seat is too short or too high. Too short will make the leg muscles tired quickly and increase the pressure on the knee joint; Too high will destroy the riding action and the body will swing from side to side.

Correction method: The appropriate height should be that when sitting in the seat, the legs can be straight and the heels just step on the pedals. When riding, you usually pedal hard with the forefoot, and your legs are just straight when you pedal to the end.

Practice method-use inertial force instead of continuous hard pedaling.

Correction method: do alternating practice of fast and slow. Ride at full speed for 2-3 minutes, then slowly ride for 3 minutes, * * * Repeat 15 minutes. If necessary, you can leave your hips and push the ground, which is more powerful and easy to maintain balance.

Fourth, the elliptical rambler

Action-the resistance is too low, and as a result, there is no need to pedal hard, and almost inertia force is used to keep the action.

Correction method: set the resistance at an appropriate level, and feel the resistance every time you step on the pedal to avoid slipping. When your balance is improved, you can let more muscles participate in the action without holding the handle.

Practice method-When you keep a monotonous and uniform movement for a long time, you will feel tired and bored, and it is difficult to maintain your interest.

Correction: Do speed-changing exercises, such as pedaling fast for 90 seconds, and then slowly recover for 3 minutes. With the improvement of physical fitness, the recovery time will be shortened.

Nowadays, fitness exercise has become a must for most women. Many people choose treadmills to lose weight because of their good weight-loss effect, but do you know how to use treadmills? What should I pay attention to when losing weight on a treadmill? Today, I will share with you what problems should be paid attention to when using the treadmill.

Pay attention to these eight points when using treadmill to lose weight correctly.

Accidental injuries in sports can't be prevented. If you are not careful, you will be injured during exercise, which will easily lead to irreparable consequences. According to a research data, about 50,000 people were injured by using sports equipment such as treadmills, fitness balls and dumbbells. Most of the injuries are caused by treadmills, and thousands of people will go to the emergency room of the hospital because of this. Among them, the most common injury is accidentally falling on the treadmill.

Do you really know how to use the treadmill safely? I believe many people know the treadmill! Just turn on the switch, is it easy? Is it really safe to use the treadmill? If you have the habit of running on the treadmill, put away the following eight suggestions.

Wear it right.

What's wrong with the running clothes? Clothing on a treadmill is different from running outdoors. You can wear loose clothes such as windbreaker outdoors, but it is best to wear close-fitting clothes on the treadmill to avoid accidents with clothes hanging on the machine.

pin down

The first step in using the treadmill is not to set the mode and time, but to do a "safety check" on the treadmill. Check whether it is placed smoothly, whether the countertop is dry, whether there are foreign objects, and whether the handrails are dry. Only by making sure of these can you ensure that you will not slip and trip.

Clamp it.

Clip what? Clothes. The treadmill is equipped with an emergency brake clip. If there is, clip the clip on the clothes. In case of falling, the clamp will drive the brake pad to be pulled out from the safety port. At this time, the runner will stop running urgently to avoid being dragged by the conveyor belt.

warm up

Running on the treadmill also needs to be warmed up, which is no different from running outdoors. Stretching waist and leg muscles and ligaments, moving knees and ankles, and regular warm-up exercises are all essential.

Focus.

This is not limited to exercising on the treadmill, or even doing other things. Many people will play mobile phones and chat with others while running, which needs to be banned! You should concentrate on running, listen to music at most and watch the programs on the electronic screen in front of you. These movements and activities are enough for your body. Don't glance left and right and suddenly turn your head. Concentrate, concentrate, say the important things three times.

slow down

If you set a faster speed, you need to slow down when you are ready to drink water, change your mobile phone music and adjust your clothes. If necessary, you should pause. Don't think it doesn't matter if you want to run while drinking water. You can wait until these actions are over before returning to the original speed. These "episodes" are only 10 seconds and 20 seconds, which have little effect on your grades.

Five, step machine

Action-the action of holding the handle is wrong, and there is a process of straightening the arm in the action, like walking with crutches.

Correction: Bend your elbow and gently hold the upper part of the handle to keep your body balanced. Keep your body upright and lean forward slightly during the action, just like climbing steps upstairs.

Practice method-the resistance is too low.

Correction: increase resistance and slow down, so that your exercise intensity will increase, your heart rate will increase, you will stay in the effective range for a longer time, and eventually you will consume more fat.

Fitness is to exercise and make the body better. Don't let irregular operation hurt your health.

How to avoid injury during fitness?

Although fitness can enhance muscle strength, it can also make muscles contract more tightly. Therefore, after each group of strength training, fully stretching related muscles can not only increase the flexibility and coordination of the body, but also reduce muscle injury.

1, a lot of exercise dehydrates the body, and dehydrated muscles are easy to get hurt. Therefore, you must constantly replenish water during exercise.

2. It is also an important principle to keep the correct posture during exercise and use different muscles in different parts of the body alternately to avoid injury.

3. Some fitness programs need the lower limbs to bear heavy gravity, so it is particularly important to wear a pair of sports shoes with good support and protection.

4. After exercise, the muscles will feel slightly sore and stiff, which is a normal physiological phenomenon. But if there is severe pain, swelling, limited activity, subcutaneous bleeding, etc. These are all symptoms of soft tissue injury.

5, the injured muscle, must be treated in time, so that it can get full rest and recovery. Of course, selective rest is a positive way. For example, if you pull a muscle in your shoulder, you can't play tennis anymore. But if you can choose jogging or hiking, there should be no problem.

6, soft tissue once injured, should immediately ice. This is the simplest but most effective method to relieve pain, reduce swelling and diminish inflammation. The correct method should be to ice the injured part 10~ 15 minutes, and repeat it every hour within 4 hours after the injury. Then apply it four times a day. You can apply hot compress after 48~72 hours, four times a day, each time 10~ 15 minutes. In order to prevent skin injury, both ice and hot compress should be covered with a thin towel. After use, the injured part can be bandaged with elastic bandage to help reduce swelling. If conditions permit, the injured part can be raised with a pillow or cushion. This will also help reduce swelling. If the pain is severe, acetaminophen can be used for analgesia on the first day, and non-steroidal anti-inflammatory drugs such as aspirin can be used for analgesia later.

In any case, sports injuries should not be an excuse to give up fitness from now on. If you give up exercise, the harm to your body is far greater than the harm you get when you exercise.

Conclusion: By reading the above articles, I believe you have a better understanding of some common sports equipment, and I hope my introduction today will be helpful to you. Fitness is a sport that needs long-term persistence. Everyone must keep exercising! Finally, remind everyone to pay attention to safety when exercising!