Teach you how to use fitness equipment correctly. You know, whether it's to lose weight or get in shape, the gym is a good choice. All kinds of fitness equipment can help achieve the ideal fitness goal. Now share and teach you how to use fitness equipment correctly.
Teach you how to use fitness equipment correctly and pay attention to scientific and reasonable methods.
Every training should have a certain order. First, do warm-up exercise (warm-up exercise), which is especially important in winter or when the ambient temperature is low. Be sure to exercise all joints. Might as well sweat a little. Then formal exercise and relaxation exercise. In formal training, we should pay attention to the coordination of breathing during aerobic exercise; If you lose weight, arrange more groups and fewer times. If you exercise, arrange fewer groups and more times. Short-term training with high intensity is conducive to developing strength and speed, while long-term training with medium and small intensity is conducive to developing endurance.
Step by step
The development of everything has certain regularity and stages. In order to ensure safety, exercisers who have just started exercising should pay attention to their age, physical condition and many other factors besides reading the instructions of the equipment before using it. 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 purely mechanical training can easily lead to one-sided development of the body in strength, endurance and muscle development, while ignoring the development of reaction, speed, flexibility and coordination. This kind of physical ability is obviously imperfect. Therefore, in addition to routine equipment 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 to carry out auxiliary exercises.
At the same time, the significance of bodybuilding lies in the unity of form and spirit. A muscular, rude and reckless person is not beautiful. Practitioners should pay special attention to the cultivation of their spiritual world when exercising. Exercise yourself into a healthy person.
The misunderstanding of bodybuilding:
First, do sit-ups and side waist exercises every day for several weeks 100 times, why can't you always eliminate waist fat?
Robert Otto, a physiologist at Adelphi University in new york, believes that sit-ups are suitable for strengthening abdominal muscles, but it is impossible to reduce local fat. He said: "When the body consumes fat, it gets it from the lipid pool, not from a specific part."
Exercise can play a certain role in losing weight, but it has little effect on some specific parts, because there are some fat storage parts in the human body, men in the ribs and abdomen, and women in the thighs, buttocks and arms. These parts store more fat and lose weight slowly.
Second, if you insist on lifting weights, will you be as muscular as an athlete?
No, unless you are one of the millions who have Arnold Schwarzenegger gene. Even so, you must insist on intense and high-intensity exercise like a bodybuilder to develop your muscles. Robert murphy, a professor at Ohio State University, said, "The average person can't exercise for half an hour three times a week.
Third, I don't want to lose weight, and I hope that the body's internal fat will be redistributed.
Otto bluntly pointed out: "The weight cannot be redistributed." If you want to keep a beautiful figure, you must reduce fat. If you want to "solidify" fat into muscle or redistribute it, it's impossible.
Fourth, I don't want to exercise my muscles, because once I stop exercising, my muscles will get fat.
Don't worry, muscle won't turn into fat, and fat won't turn into muscle. Joshua, assistant professor of physiology at Columbia University, said. Zhou Meng said: "Many athletes become fat after retirement because they don't exercise muscles as they did when they were in service, consume less energy and eat less." There is no reason not to be fat, because the stored fat has increased.
Every time I step on the fitness bike, I always pedal hard until I am sweating and panting.
Because it actually consumes a lot of heat and avoids the accumulation of fat ribs.
Teach you how to use fitness equipment correctly. 2. Treadmill-total weight reduction
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 has certain pressure on joints, and people with knee and hip injuries or the elderly are at certain risk. The noise is relatively loud; Subjective fatigue is relatively strong during exercise.
Conclusion: Danger.
Second, the mountaineering machine-practicing ass.
Advantages: it can effectively help the body burn calories; It has a good shaping effect on thighs and buttocks.
Limitations: Practitioners need to master the rhythm of stepping and adjust the resistance, otherwise it will increase the pressure on the lower back and cause muscle damage. During exercise, the upper limbs do not participate in any exercise.
Conclusion: There are upper limb restrictions.
Third, repair bicycles-build slender legs.
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.
Fourth, rowing machine-lose weight all over the body
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.
Verb (abbreviation for verb) ellipsometer-fun slimming
Advantages: it integrates walking, climbing stairs, cycling and skiing. Can exercise the coordination of upper and lower limbs. There is little pressure on the joints when practicing, and it is a sports instrument suitable for all ages. There is less noise.
Limitation: The angle and way of lower limb movement are limited.
Conclusion: There are lower limb restrictions.
Before using the fitness equipment in the gym, it is best to know the characteristics of each equipment, especially girls. If you don't understand, you'd better consult your coach and ask them to make a fitness plan that suits you. The coach will also choose the right fitness equipment for you according to your fitness plan, which will make you get twice the result with half the effort. There are many topics worth discussing about the gym, which I believe you will be interested in, such as the following article: Three reasons why you want to go to the gym.