The fitness machine to the ultimate fitness
The fitness machine to the ultimate fitness, many partners are now more and more like fitness, so fitness equipment is very important, fitness equipment can receive people's favor, in fact, the main willingness is that it can be strong and healthy, can make us healthy and healthy, how to use the fitness machine to the ultimate fitness?
Purpose: to practice the perfect biceps, triceps
Main equipment: dumbbells + crank barbell
The simplest thing, often the most practical thing. The process is boring, the result is delightful. Changing positions and using dumbbells and barbells can be a great way to work the muscles in your second and third heads, and it's best to do it with a workout partner of similar strength.
Purpose: Pectoral shaping
Using the main equipment: barbells, bench presses
Clarify the purpose of your workout: whether you want to make the pectoral muscles thicker, just a little bit of shape, or a specific part of the pectoral muscles, or the whole pectoral muscles are developed. When the purpose is clear, you have to consider what movements to use to train what parts. If it is more demanding, you have to use some equipment to practice, for example: bench press, you need a barbell, bench press bench and so on. However, it is very adjustable, the grip distance is different, different parts of the pectoral muscles. The narrower the grip, the closer to the inside you work, and the more you can shape the middle seam of the pecs. If you have a wider grip, you can work on the outside of the pectoral muscles.
Also, the double-bar arm extension is a proven move for shaping the lower and outer edges of the pectoral muscles. The more important principle of exercise is: "from strength to strength, step by step". If you are not careful, you will be injured and counterproductive.
Purpose: To relieve muscle fatigue, back pain
The main instrument: hitting the pear-shaped ball
In the living room corner of the installation of a scarlet hitting the pear-shaped ball, not only beautiful, but also play a role in physical exercise. Modern city has a lot of are "sitting family", after a period of exercise, sedentary waist pain, neck pain and other problems disappeared; boxing is a whole-body movement, very much about the coordination of all parts of the body. Through the practice of some auxiliary equipment.
Such as hitting a pear-shaped ball or speed ball, you can make a person's reaction more agile, but also because in the process of hitting, must be highly concentrated attention, the eyes should be staring at the rapid movement of the hitting object, so the practice down, in addition to concentration can be improved, the eyes will become extraordinarily God. People who have practiced boxing will tell you the same thing, that is, boxing is much more fun than running, equipment and other by and end, unchanging sports. In boxing, there are a lot of flexible changes in pace and punches, and if you are good at thinking and can win with your wits, then you will find more fun.
Purpose: Exercise the whole body muscles
The main equipment: integrated fitness machine
For practitioners who do not have a lot of space in the family, integrated fitness machine is not very practical. But for the space is sufficient, have the economic strength of friends, a set of integrated fitness machine can fully meet your. All the needs of the current multifunctional gym has not been very expensive, but be sure to match a variety of related accessories.
Purpose: weight loss
Main equipment: jump rope + raincoat
Rope skipping is one of the most widely used forms of exercise, but also a good weight loss exercise. Its movements are simple, less demanding on the venue, equipment, weather, etc. People of all ages can choose different intensity of jumping rope according to their physical condition. Jumping rope exercise has obvious effect on weight loss, especially helps to reduce the excess fat of legs and hips. At the same time, jumping rope can play a certain protective effect on cardiovascular. Daily jump 5 minutes for a section, you can jump 5 or 6 sections per day, 6 days a week. To be adapted to the amount can be gradually increased. With the wearing of a close-fitting raincoat will play a multiplier effect.
Developing muscles, growing strength
The human body has 639 pieces of skeletal muscle. The average man's muscle weight is about 40. 45% of his body weight, and about 35% for women. By the muscles, bones and joints, ligaments and other *** with the composition of the human body movement organs, so that the body can carry out a variety of complex movements. In other words, the human body produces a variety of movement, are derived from the contraction and extension of skeletal muscle.
Instrumental fitness is one of the best ways to exercise your muscles. Because regularly engaged in equipment fitness, can make the muscle fiber thickening, muscle capillaries increase, so that the physiological cross-section of the muscle increases, so that the muscle is more sturdy, plump, developed. At the same time, due to the improvement of the central nervous system regulation function, it will also lead to stronger and more powerful muscles. Not only that, but machine fitness also promotes the metabolism of bones and improves their resistance to compression, tension and torsion. In addition, the growth and development of joints and ligaments also have a good role in promoting.
Muscle is composed of thin muscle fibers. Myofibers and myogenic fibers as the basic unit of composition. The number of muscle fibers in the human body is generally four or five months after birth, but myofibrils are relatively variable. In the process of machine fitness, repeated and intense stimulation can make the basic components of muscle fibers - protein synthesis increased. These proteins, in turn, synthesize new myofibrils, resulting in thicker muscle fibers, or larger muscle mass.
In the usual state, each square millimeter of muscle cross-section only 30 to 270 capillaries open, the rest are in a closed state. When exercising with a machine, as many as 2,000 to 3,000 capillaries are open. After a long period of training, the open capillary state of the muscle than usual greatly increased, coupled with the muscle fiber thicker, the muscle will naturally become developed and powerful.
Improve your health and eliminate fat
Because the whole body is a unified whole, each muscle is closely linked to other systems in the body. Regular machine fitness, can significantly improve the circulatory system, respiratory system, digestive system and the central nervous system function level, so that the body can be comprehensively enhanced, the health of the overall improvement.
The circulatory system is composed of the heart and blood vessels. Blood in the blood vessels throughout the body to oxygen and nutrients transported to all parts of the body, and at the same time the cellular organization of the activities of the waste produced, transported to the lungs, kidneys, skin and other places to be discharged from the body. Equipment fitness not only can make the heart cavity capacity increase, the elasticity of the heart muscle and blood vessels, and can make the heart contraction force and vascular diastolic ability to improve. Practice has proved that people who have been engaged in equipment fitness for a long time, the heart rate per minute can be maintained between 60 to 70 times. And the average person's heart rate is mostly between 70 to 90 times.
As the number of heartbeats decreases, the heart rest time increases, resulting in the reserve capacity of the heart function is greatly improved. It is easy to see how a heart that is able to carry a greater load is important for improving the body's mobility and adaptability, and enhancing metabolic function and immunity.
The lungs are the main organ of the respiratory system, which is composed of the respiratory system with the respiratory tract***. The lungs are composed of bronchial tubes, blood vessels and lung lobules. There are four hundred alveoli on each lung lobule. There are 500-700 million alveoli in the lungs***. It is between the alveoli and the capillaries surrounding them that human respiration, i.e. gas exchange, takes place. Adults breathe 12 to 18 times per minute in a quiet state and take in about 0.2 to 0.3 liters of oxygen. Such a workload requires only 1/20 of the alveoli to open up enough to complete. During fitness exercise, due to increased activity, metabolism increases, thus requiring a greater supply of oxygen.
This requires the respiratory muscles to contract more vigorously, inhaling more fresh oxygen and exhaling more carbon dioxide. The effect of machine fitness on respiratory function focuses on increasing respiratory depth and, to a lesser extent, respiratory rate. This increases the amount of gas exchange per breath, which is conducive to respiratory muscle rest, but also improves the functional reserve of the respiratory system, thus ensuring that the need for gas exchange is met during exercise, and improves the body's level of functioning.
Beautify the body shape, correct the deformity
The beautiful body shape refers to the proportions of the various parts of the body are proportional, coordinated and balanced. In terms of appearance, it is the entire body and the main muscle groups have a reasonable curve in the line profile. Genetics tells us that the proportion of human height and limbs due to the influence of genetic inheritance, is unlikely to change, but the human body weight and weight constraints of the chest, waist, legs, hips can be changed. The "biggest feature" of the machine fitness is that it constitutes a body type of muscle and fat "sculpture".
For example, the slippery shoulders of the people as long as the deltoid developed, the shoulders will be broad, shoulder peak uplift, the body type has become more proportional; narrow chest, flat chest people, through the chest muscle group training, the thorax will be increased, three-dimensional sense of enhancement, the body type will naturally become thick and straight; leg muscles of the people who are slim, as long as to strengthen the leg training, the body type will become coordinated and Kuaiwei.
And those fat accumulation in the abdomen, buttocks and thighs of Mr. or Miss fat, as long as adhere to the aerobic equipment training, clear lines and light posture is no longer a luxury. While the body shape improves, the physique will also be beautified. Such as standing without standing phase, sitting without sitting phase of the so-called snake waist pull crotch, as long as after a period of training, its posture will naturally become chest pulling back, line sitting square.
Instrumental fitness can also make the body of some defects such as chicken chest, scoliosis to be corrected. Because the various movements and methods of machine fitness are designed according to the characteristics of the human physiological structure, can give all parts of the body to a huge impact. For example, if you have sagging shoulder blades, you can make up for your shoulder defects by developing the deltoid and trapezius muscles through the exercises such as front plank, side plank and back of the neck push-ups. A health care medical expert said, "Equipment fitness for localized muscle atrophy, is a dose of the best medicine."
Gym Strength Equipment and Aerobic Zone Maintenance and Maintenance
Check the steel cable with or without broken wire. The screws of each part of the equipment are not loose, and the parts are not shaking or not hidden situation, if found, immediately lock, such as can not be solved, you can notify the manufacturer to deal with.
Using the process:
Listen carefully to whether there is a normal sound, if there is found, quickly stop using, to prevent the machine to receive more damage, and call the manufacturer to repair.
After use:
Use a slightly damp cloth to clean the appearance of the instrument, especially the part of the sweat drops wiped carefully, the conditions of the club can be wiped after the completion of the test, and then the parts of the instrument with aqueous wax rubbed again, so as to avoid peeling the paint and rust. At least once a week with water-based wax on the weight guide bar and slide rail to wipe. Electronic equipment a treadmill treadmill is a simulation of running walking exercise fitness equipment equipment.
Running and walking belongs to the whole body aerobic metabolic exercise treadmill power is the power supply to drive the roller so that the rubber belt movement, people run on the rubber belt. Adjust the speed of the rubber belt to adjust the speed of the exercise load.