What are the benefits of equipment fitness? Many people will exercise through some fitness equipment when they are exercising. There are many fitness equipments, and different equipments have different effects. Let's share the benefits of equipment fitness. Let's have a look.
What are the benefits of equipment fitness 1 twenties: you can choose high-impact aerobic exercise, running or boxing. For your body, the advantage is that you can consume a lot of calories, strengthen your whole body muscles, and improve your energy, endurance and hand-eye coordination.
Psychologically speaking, these exercises can help you relieve external pressure, make you forget daily chores for a while and gain a sense of accomplishment. At the same time, running has the advantages of stimulating creativity and training self-discipline; Boxing is more suitable as a punching bag in addition to cultivating self-confidence, restraint and the ability to face conflicts.
Over 30 years old: rock climbing, skateboarding, skating or martial arts fitness are recommended. In addition to losing weight, these exercises can also strengthen muscle elasticity, especially in the hips and legs; It also contributes to vitality and endurance, and can improve your sense of balance, coordination and sensitivity.
Psychologically, rock climbing can cultivate meditation-like concentration and help you build self-confidence and strategic thinking; Skating is pleasant, emotional and unforgettable. Martial arts can help you stay calm, self-reliant and alert in conflicts, and can also effectively improve your concentration.
Forty years old: choose low-impact aerobic exercise, hiking, climbing stairs, tennis and other sports. Increasing physical strength and strengthening lower body muscles, especially leg muscles, is good for the body. For example, climbing stairs can not only sweat but also exercise, and is also suitable for busy urban office workers to practice nearby every day.
Tennis is a very suitable whole-body exercise, which can increase the sensitivity and coordination of all parts of the body and keep people energetic. At the same time, the pressure on joints is not as great as running and high-impact aerobic exercise.
Psychologically, these exercises make people feel refreshed and relaxed. Taking climbing stairs as an example, climbing up and down regularly is often a good way to control yourself and restore your mood to stability; Similarly, playing tennis not only has social function, but also can put aside stress and impatience and train concentration, judgment and sense of time.
Fifty years old: Suitable sports include swimming, weightlifting, boating and golf. Swimming can effectively enhance the muscles and elasticity of all parts of the body, and because of the buoyancy support of water, it is not as intense as land sports, especially suitable for convalescents, pregnant women, rheumatism patients and the elderly.
Weight-bearing training can strengthen muscles and strengthen bone density; Improve other sports ability; When playing golf, if you can walk by yourself, carry your bag by yourself and speed up your steps, you will often have the effect of stabilizing your heart function.
Psychologically, swimming has both exciting and calming effects, and concentrated paddling makes people forget chores; Weight-bearing training helps to improve self-image satisfaction and let pressure and irritability vent with sweat; Rowing together can cultivate cooperation and team spirit; Playing golf can make people more focused and self-disciplined.
Over 60 years old: Introduce you to do more walking, ballroom dancing, yoga or water aerobics. Walking can strengthen the legs and help prevent osteoporosis and joint tension; Social dance can improve the sense of rhythm, coordination and elegance of the whole body, which is very suitable for people who don't exercise regularly. Yoga can make the whole body more elastic and balanced; Can prevent physical injury;
Aerobic water mainly enhances muscle strength and body elasticity, and is suitable for obese, pregnant or old and weak people. These are not strenuous exercises, but outside of fitness, their greatest function is to make people full of energy, feel interesting and have social effects, which is a good way to keep the elderly young.
Another supplement
First, fitness long-distance running can improve the function of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds 7-8 times of usual, it can inhibit the growth and reproduction of human cancer cells.
Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart.
Second, fitness long-distance running is conducive to disease prevention. Fitness long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, making it difficult for harmful substances to stay and spread in the body.
According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease.
Third, fitness long-distance running is conducive to a comfortable mood and a happy spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to exercise in a relaxed and happy way, so it is very conducive to alleviating the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society.
According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation.
In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.
Long-distance running exercise plays a very good role in cultivating people's tenacious will to overcome difficulties and temper hard work. Especially for those who are afraid of the cold in winter, love to sleep late and don't want to exercise, let them taste the benefits of fitness and long-distance running.
What fitness equipment should I choose for family fitness?
Wisdom dumbbell
Dumbbell is a very cost-effective instrument, which is not only convenient to use, but also can be used for multiple purposes. Now chrome steel "smart dumbbells" are available for sale. Just turn the digital turntable at the top of the dumbbell and you can choose six different weight levels for different people to exercise.
Soft ball
This soft ball made of ethylene can be used to exercise strength and flexibility. Put the soft ball at home, and the bodybuilder can do various stretching exercises on the ball; Sitting on the ball can exercise the strength and flexibility of different parts of the body. If the home is small and there is no place to put this big ball, you can use it instead of a chair. People sitting on a big ball can exercise their strength and improve their balance.
Reebok board of directors
This is a fitness lying board and arm strength multifunctional machine, which can be lifted and lowered, and can also be used to practice arm strength. If the bodybuilder likes to practice arm strength on the dual-purpose machine, he can pull the bracelets of the two rubber belts at the top of the lying board with both hands. The greater your strength, the greater the contraction force of the rubber belt.
Super cushion
The biggest disadvantage of fitness at home is that you can't get feedback from the coach in time. The biggest selling point of the super mat is the scale on it, which can help you keep your body in a straight line when practicing yoga, pilates and stretching, or help you measure whether your progress is rapid. When you are in leg press, it's easy to see whether you are in the first line or have surpassed the second line.
Medical fitness ball
This kind of fitness ball with different weights has bright colors and is easy to use. Most importantly, it allows you to avoid all-body exertion and focus on certain muscles during strength training. This purposeful exercise can better train the strength, flexibility and balance lost with age.
rope skipping
It can burn a lot of fat. For a woman weighing 67 kg or 5 kg, skipping rope can consume 1 1 or 4 calories of fat per minute, which can improve cardiopulmonary vitality, physical agility and coordination.
What are the benefits of equipment fitness? 2 equipment fitness sculpture chest muscle outline.
First, two main actions to thicken the chest muscles
1, ramp bar, dumbbell bench press. Why do some people practice for a long time and the effect is not obvious? Explain that the action needs to be improved. First of all. Pay attention to the essentials of action. Get rid of the habit of making bridge recommendations. Otherwise it becomes an approximate flat bench press. Part of the exercise is halfway through. Lower chest. Second. If the whole movement is not effective, you can consider the half-way movement, and at the same time, focus on the upper chest and increase the weight appropriately. Ask your partner for protection or help. Third. If the barbell effect is not good, you can give priority to dumbbells. There is a little trick, which can slightly curl the wrist to make the route slightly: c, which can produce a component in the tangential direction and add it to the cross section of the upper chest. The point is that attention must be focused on the upper chest cross section. Imagine a sudden rupture of the tendon. Congestion is beneficial to strengthen the training effect.
2, horizontal bar dumbbell press, not wearing a belt, each group of 6-8 weight press. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "submerge" the exposed clavicle.
3. Recumbent recommendation. Due to the differences in body structure and flexibility. If the bench press is not effective, you may wish to use bench press to develop the upper chest. The main point of action is to focus on the upper chest, and then put a piece of wood under the lying board to make it have a small inclination of 5- 10 degrees. Help chest out.
4. Push-ups forward. Raise your feet and lean forward about 10 degrees, with a maximum of 15 degrees, otherwise the pressure will be transferred to your shoulders. You can ask your partner to add barbell pieces to your upper back.
Second, the improvement of chest muscle suture is not obvious.
The middle seam of the professional master's chest muscle is like a line, narrow and deep. In order to deepen the chest seam, the muscles near the chest groove must be set up. The key is to fully squeeze the pectoral muscles, so that the pectoral muscles on both sides are fully close and convex in each movement.
1, the straight arm instrument clamps the chest. The straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can cross on the chest, and the amplitude is naturally greater than the arm bending action. Hold 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up".
2. Step over the stretcher, stand under the stretcher frame, hold the handle with both hands to do chest clamping, and fully cross your arms without touching or separating. A group of left arms can go up, a group of right arms can go up, or both arms can alternate up and down, and each group is subject to 8- 12.
3, narrow grip bench press. You can practice with heavy load, but the range is limited, which has advantages and disadvantages. It needs to be combined with other methods to achieve good results.
Dumbbell birds also have a certain effect on practicing chest seam, but once the arm is balanced, the tension on chest muscle stretching will become smaller, so the training of chest seam should be mainly based on equipment with pulleys.
Third, the method of increasing the thickness of pectoral muscle.
To increase the thickness of pectoral muscles, we should pay attention to the following points. First of all, we should not always train according to the weight we are used to. Once a group of exercises exceeds 10- 12, it is necessary to consider increasing the load. The regulation mechanism of human body is very special. If a load makes it uncomfortable, it will adjust the nervous system to store more energy so that it can be solved relatively easily next time. This can make the muscles thicker and bigger. The second is to increase the range of motion as much as possible, which plays a vital role in increasing the thickness of any muscle. The greater the range of motion, the greater the degree of stretching and contracting of muscle fibers, and the stronger the stimulation. The effect is naturally much better than the action with limited amplitude. The third is to do more heavy upper body movements. For example, hard pull, standing posture recommendation and so on. These actions not only improve the circumference of the upper body in an all-round way, but also promote the thickening of the chest muscles.
Fourthly, the shaping of block shape.
In addition to the reasons mentioned above, such as upper chest, middle seam and thickness, there are several intuitive reasons why the shape of pectoral muscle is not ideal. The width of pectoral muscle is not enough, especially the lower side margin is narrow, and the lower chest droops too much or is not developed enough. Under normal circumstances, the overall outline is not clear enough.
To increase the width of chest muscles, barbell supine press should be held wide. You may not be used to it at first, but you will soon get used to it. The wider the grip distance, the stronger the stimulation to the lateral edge of the pectoral muscle, which can fully open and stretch the pectoral muscle.
The lower side is too small, so you can adjust the position of the bar drop to make it close to the lower chest. When doing dumbbell bench press, the landing position can be deliberately lowered, which is true for supine birds, whether dumbbells or tensioners. In addition, push-ups on the top of the head can also improve the lower edge of the pectoral muscles. Hands should be supported on the lower side of the body, and a certain weight can be added to the back.
If the lower chest drops too much, if it is not the cause of obesity, it is mainly caused by too much downward reclining. The advantage of downward oblique bench press is that it can quickly develop the lower chest, but the disadvantage is that the lower chest drops too much when standing normally. Therefore, this action should not be overused.
In order to improve the clarity of the whole chest muscle contour, the following techniques can be used:
1. Modeling training is interspersed between each group of movements, mainly focusing on the lower chest clamping and chest expansion, because the chest muscles have been completely congested and exposed after a group of equipment exercises. At this time, shaping and tightening muscles can make the chest contour more prominent. Can strengthen the whole line.
2, strengthen the outline in action, such as. Do peak contraction and hand contraction, 1-2 seconds, the stretcher flies and pushes on the chest when sitting. Strengthen the contour of chest muscles.
3. Use independent weights to do multiple groups of exercises. 12 times the isolation weight can completely focus on the essentials of action, which is very important for shaping the contour of chest muscles. Sometimes in order to strengthen the effect, one class can only do one action.