Precautions For Use Of Fitness Equipment
Fitness equipment often by the training function how much to be divided into single function and comprehensive multi-function two categories. Single-function equipment, commonly used in rowing, fitness car, walking machine, treadmill, waist machine and so on.
Basic classification of fitness equipment
Rowing device: Mainly used to enhance the strength of the arm, Fitness Equipment latissimus dorsi and coordination of movement. Fitness Equipment
AMT Body Fitness Transport motivation: Unlike other body-building methods, users can be in different modes of motion and full 0 impact experience, similar to landing stairs, walking, jogging and long-distance running between the free conversion. You can adjust your training mode to meet specific muscle group training goals through this instant Conversion mode feature.
Elliptical running machine: smooth and smooth movement track and cross slope patented technology allows users to exercise muscle groups in a biomechanical posture, Fitness Equipment increasing the diversity and effectiveness of exercise. 0 The exercise of resistance reduces the occurrence of muscle strain.
Bodybuilding car: Exercise, like riding a bicycle, mainly to enhance the strength of the legs, enhance cardiovascular function.
Brisk car: Mainly used to exercise legs, waist, abdominal muscles and cardiopulmonary function.
Treadmill: Mainly used to exercise legs, buttocks, waist, Fitness Equipment abdominal muscles and cardiopulmonary function.
American Waist machine: can relax massage to waist, back.
Integrated multifunctional device: generally include chest, primer upward, supine, sit-ups and other equipment functions. Chest, primer upward, supine nomination, mainly for the exercise of upper limb strength and pectoralis major muscle strength; sit-ups, mainly used to exercise the psoas muscle group, reduce the waist belly excess fat.
Precautions for use of fitness equipment
2.1 Initial use
Before using the electric treadmill for the first time, please stand beside you and familiarize yourself with how to control it--such as start-up, downtime and speed adjustment, and remember to connect the controller with the clip before running, so that the controller can be pulled down and the treadmill stopped. You can use it when you are familiar with it. Then stand on the plastic skid board on either side of the treadmill, grasp the armrest with both hands, open the machine to 1.6 ~ 3.2 km/h low speed, the body standing straight, looking forward, Fitness Equipment with a foot in the running with "Thladiantha" a few times, as far as possible to relax; After the feeling adapts, slowly increases the speed to $number km/h. Keep this pace for about 10 minutes, and then slowly let the machine stop. Do not run at high speed for the first time in case of fall.
2.2 Warm-up preparation
No matter how fast you walk, it's best to do stretching exercises first. Warm muscles are easier to stretch, so start with 5-10 minutes to warm up. Then stop to do stretching in the following way-do 5 times each leg for 10 seconds or more, and do it again after the workout.
1. Stretch your knees slightly downward, bend your body slowly forward, let your back and shoulders relax, and try to touch your toes with your hands. Keep it 10-15 seconds and relax. Repeat 3 times. Fitness Equipment
2. Stretch your feet and sit on a clean seat and straighten one leg. Put the other leg inward so that it clings to the inside of the straight leg. Try to touch your toes with your hands. Keep it 10-15 seconds and relax. Repeat each leg 3 times.
3. Leg and heel tendons extend both hands to help the wall or tree stand, one foot behind. Keep the hind legs upright and heel to the ground and tilt toward the wall or tree. Keep it 10-15 seconds and relax. Repeat each leg 3 times.
4. The four-head stretch is balanced with a left-handed wall or table, and then the right hand is stretched back, holding the right ankle slowly toward the hips until you feel the muscles in front of your thighs are tense. Keep it 10-15 seconds and relax. Repeat each leg 3 times.
5. The Sartorius muscle (the inner thigh of the muscle) stretches the soles of the feet relative to the knees and sits out. Hold both feet to the groin. Keep it 10-15 seconds and relax.
Exercising for 15-20 minutes is a good way to save time. Warm up 5 minutes on a treadmill at 4-4.8 km/h, then increase the speed of 0.3 km/h by 2 minutes until you feel it is challenging to keep moving for 45 minutes at a certain speed. Walk about 1 kilometers with a fixed pace and record the time spent. Fitness Equipment This could take up to 15-25 minutes. Walking at 4.8 km/h, the 1 km journey will take about 20 minutes. After you can do this a few times, you can gradually increase the speed, so that lasts 30 minutes you can get good exercise. Before you stroll, be clear in your mind: Don't be impatient, this kind of exercise for your own life health, but not overnight magic. The frequency of exercise: The target is 3-5 times/week, each exercise 15-60 minutes. It is best to develop a workout schedule based on your physical condition, rather than exercising according to your own preferences, and you can control the intensity of the exercise by adjusting the speed and exercise time. The above content is for reference only, Fitness Equipment the specific situation please consults to the professional person.
2.4 Dress Requirements
All you need is a good pair of shoes, and it is recommended to use running shoes or fitness shoes. At the same time, do not stick to the soles of foreign bodies, to avoid the foreign body carried into the treadmill running down wear treadmill and running belt. Clothes should be comfortable and fit for exercise, and suggest the use of cotton breathable sportswear.
In addition, before exercising you need to know your health status, to make a suitable exercise plan, suggest to a doctor or professional consultation, perhaps you can achieve a multiplier effect.
Fitness Equipment Selection Suggestions
First, the use of multi-functional fitness products. Should have one or two kinds of functional products, such as to exercise arm muscles on the choice of arm, want to exercise waist and abdomen and legs to choose to ride or kin belly wheel. As for the whole body.
Fitness equipment, comprehensive exercise, in addition to choose to go to a professional gym, can assist the regular outdoor equipment exercise.
Second, consider the living environment and living conditions. A suitable for their own family atmosphere and living conditions of equipment, will improve the quality of life. In general, a single function of the fitness device occupies a small, some of the more functional fitness in the home, some of the functions due to space constraints, and can not really play a role, and if the footprint is too large, each use needs to be installed or moved, will greatly reduce the enthusiasm for fitness.
Third, the price is moderate. Do not blindly worship foreign products, Fitness Equipment domestic enterprises produce products, relatively low prices, more kinds, the function of these products is also fully able to meet the needs of the exercise, and due to the addition of some localized elements, some functions are also lack of foreign fitness equipment.
Four, after-sales service to pay attention to. The purchase of fitness equipment should also be like buying other products, do not ignore the after-sales service, especially parts of the fitness device, but also to ask the specific ways of after-sales service, foreign products to ask whether there are maintenance points.
4 Equipment Recommendation
1, Roll force device is used to develop the forearm muscle special tools, to enhance the grip effect is also very good. The commonly used roll force has two kinds, namely: the hand-held roll force device-made with the stick, the diameter is about 0035 meters, up to 0.3 ~ 0.4 meters, the middle hits a hole, wears into Stallone's fitness article (12) rope, the rope length 1 meters, the end of the rope is ligated on the stick and the other end is ligated with a barbell or other heavy weight. Bracket-type roll force-making method ibid., just put the horizontal stick on the two-bracket to practice, use it conveniently, the device is strong, ready to use.
2, the two ends of the spring stick are a wooden handle, and the middle is a spring with a large elasticity to train the muscles of the upper arm and torso.
3, the practice neck cap is composed of two parts, one is the simple cover made of the belt, the other is the chain or rope that can fasten heavy weights. When training is used, it can be worn on the head, and a barbell or other heavy weight is suspended under the hat, which is a special instrument for the developed neck muscles.
4. Protective belt is an indispensable equipment in the practice of bodybuilding. In particular, large and heavy squat action with protection of the waist. At the same time, it is helpful for large strength exercises to improve training intensity and prevent injury accidents. The protective belt is usually made of cowhide or pigskin.
5. Practice mirror is composed of wooden basket frame and large mirror. Fitness Equipment The bodybuilder exercises in front of the mirror, which is easy to observe the action and correct the wrong posture.
6, push-ups rack with iron pipe or wood, can be used for unarmed and waist load to do push-ups. There is also a elevated push-up rack, which is made of steel pipe bracket and the set of the supporting plate for the foot. During training, the neck and waist can be loaded to carry out exercises, increasing the difficulty of practice, improve the training effect. The practice of push-ups is significant for the developed pectoralis large muscle group.
7, recumbent push frame is a special instrument for practicing pectoralis major muscle. It has supine, sitting-type reclining and vertical reclining 3 kinds. They are all made of steel tube welded brackets and board surfaces. Supine Bench is developed on both sides of the pectoralis major muscle group, sitting and vertical horizontal push frame is developed pectoralis major muscle group of upper and lower muscle.
8, deep squat rack has two kinds of iron and wood. The wooden squat frame is composed of a leg frame and a frame surface, which is shaped like a high stool with four legs. The height is generally 1 meters, of which the leg stands height 90 centimeters, the frame surface is thick 10 centimeters, and is concave type, easy to stabilize the barbell. The plane is generally 440 cm long and 30 cm wide. Iron Squat frame by the iron seat and adjustable height of the steel composition, the iron seat for the round, 35 cm in diameter, the entire squat height of 1.6 meters, the middle can drill several adjustable height of the round hole, the general spacing of 10 centimeters. Squat rack is the shoulder barbell to squat up the developed leg muscle Group of special equipment.
9. Movable oblique plate is a special instrument for practicing waist and abdominal group. It is composed of steel pipes and planks that can adjust height. With a diameter of 3.4 cm pipe welding growth of about 2 meters, a width of about 65 cm frame, the board can be installed into a slanting plate, used in adjustable height of the bracket. The oblique plate surface is most useful sponge mat.
10. The Open drop frame is welded into a steel pipe with a diameter of 4.8 centimeters. The height of the frame is 2.5 meters, and the left and right frame columns are 1 meters apart. Starting at 60 cm from the bottom of the column, drill a circular hole every 5 centimeters to facilitate the height adjustment. It can be used to practice squat, weight-lifting and post-neck motions.
11, the comprehensive training machine is also called multi-function trainer, specially designed for bodybuilding enthusiasts and professional athletes. It has the advantage of 10 to more than 50 kinds of movements of the general strength exercises. The load (resistance device) is a high strength rubber block (coated with glue iron block), overcomes the noise of the heavy stack, and the load variable has the advantages of equal strength exercise, Fitness Equipment the practice is easy to master, the chance of injury is less. Good quality equipment according to human body structure design resistance, so as to ensure the full resistance of the whole movement, add and subtract weight simple, training effect is good. Its disadvantage is that only according to the design of the line action, the limitations of large. Unable to perform explosive exercises. General training machine is divided into 5 people station, 8 people station. 10 person station and 12 person station wait for specification and kind. has been a group of units in the gymnasium and public fitness center must be the preferred equipment.
Fitness equipment in the gym exercise, there is a device that has to say, you may also guess, that is the dynamic cycle. In many gyms, you can see a kind of sports equipment that looks like the bicycle, this is called the design of the dynamic bike is very humane, can according to each person's own characteristics of fine adjustment, including handlebar, car seat, pedal, resistance.
Safety feet are always fixed on the pedal board, the safety factor can be assured. Spinning has its own music choreography, follows the rhythm of the dynamic music, regulates the size of the resistance, under the leadership of the instructor, from simple to complex, including the arm, abdomen and chest, all the muscles are doing work.