What equipment can I play to lose weight in the gym? Basically, all the equipment in the gym can lose weight, especially the treadmill, which is the most popular in the gym. There is also yoga, and you can lose weight. And the effect is good! Did you find any fat people practicing yoga? This is the advantage of practicing yoga.
What equipment can be used to improve the gym? Most of the equipment in the gym is to exercise muscles and coordinate. In fact, if you are young, playing basketball more often will have a good effect.
What fitness equipment can I buy at home to play the role of a gym? Gym equipment is mainly divided into two categories, aerobic equipment and strength equipment! For home use, if the venue is large enough and aerobic, choose a better treadmill, exercise bike and supine board. It is enough to choose a set of dumbbells and a three-person comprehensive trainer. If the location is relatively small, just choose a treadmill and several pairs of suitable dumbbells.
What equipment does the gym have to train humpback core training, physical and mental balance and yoga?
Is there any equipment in the gym to exercise bouncing? What is elasticity?
Jumping power is similar to explosive power, and both represent the exercise ability of muscle contraction in a short time. The explosive power in details is
Refers to the ability to complete in a short time, such as 30 meters and 50 meters. And jumping ability refers to the ability to bounce once (only when it is difficult)
Within one second), but sometimes good explosive power does not mean good jumping ability, because we generally call explosive power sprint.
The ability to sprint forward, while the jumping ability is the ability of the body to jump upward. The muscle types of the two are somewhat different. For basketball.
How does a professional train excellent "explosive power"? This has always been a very important training topic.
How to increase the jumping ability?
We can start from the following three points.
1. Enhance muscle strength through weight training.
2. Use enhanced muscle strength training to increase muscle strength and contraction speed.
3. Training the coordination ability of each muscle when "bouncing"
1) weight training
Both feet should have enough strength to jump, and muscle strength can be enhanced through weight-bearing training. But we should use more things.
The principle of heavy weight training is that lighter weight is not helpful to increase the explosive power and maximum strength of muscles, so
We must adopt the principle of small time and heavy weight. At the beginning, we mainly used the weight of 8 to 12RM (maximum number of repetitions).
What is the training quantity (1RM? 1RM refers to the maximum weight that a muscle can lift at a time), after a certain training day.
We can train with a weight of 5 to 8RM and move faster.
2) Enhanced training
Strength training is considered as the most effective jumping training method at present. Have you ever wondered why athletes jump or throw?
Do you squat or pull yourself before throwing? Because this is why it can help athletes jump higher and throw farther.
If the muscles are properly stretched or stretched during exercise, they will have greater strength and explosiveness, and the reinforcement type comes from this.
Principles as training principles.
When we exercise, muscle contraction has three basic types: centripetal, centrifugal and isometric. By bouncing in place or dozens of times
The training of jumping off the platform with a height of cm and then jumping up after landing can produce typical centrifugal centripetal movement and promote muscles.
At the same time, the elasticity of centrifugal contraction and kinetic energy of centripetal contraction are used to improve muscle strength and contraction speed, and centrifugation is also used
The short period of centripetal contraction is called buffer period. The shorter the buffer period, the greater the explosive force that can be exerted, so the practice increases.
It also needs to be fast in intensive training. Generally speaking, all kinds of one-legged jumps, two-legged jumps (jumping in place and hitting the backboard),
Jump from a platform of tens of centimeters and so on. They are all reinforcement training methods. Generally speaking, reinforcement training is formed.
The improvement of muscle strength is mainly due to the improvement of muscle nerve function, so muscles usually have better contraction.
Speed.
Many foreign studies have found that weight training combined with muscle strength training is the easiest way to improve jumping ability.
In addition, those with heavy weight should pay special attention to the arrangement of training volume and rest time to avoid the delay of excessive eccentric contraction of muscles.
Muscle aches, and even the danger of overtraining.
In addition, I need to remind you that all reinforcement training methods should be at the time of full muscle warm-up and the most active body.
The strength and site are carried out in some soft places.
Here are some key points of reinforcement training.
-Strength (strength)
Strengthening training is a strong training exercise, so practitioners need to ensure that they have certain muscle strength to carry out it.
The higher the jumping point is from the ground, the higher the training intensity.
-Volume
For beginners, the total number of steps (the number of feet touching the ground) in each exercise is 60- 100, intermediate 100- 150, advanced 100- 150.
-Frequency (frequency)
It is suggested that you can only do exercise twice a week at most, with at least 48 hours interval between each exercise.
-Restore
For each exercise, the rest time between groups is 1:5- 1: 10, which means jumping for ten seconds and resting for 50- 100 seconds.
3) Training the coordination ability of each muscle during "bouncing"
When human body bounces, apart from centripetal, centrifugal or isometric contraction of thigh muscles, there are two-legged jumping, one-legged jumping and running.
Jump and other different jumping methods, so you need to train different muscle contractions at the same time. Use different kinds of bombs
Jumping training can not only train muscle strength and contraction speed, but also enhance the integration and coordination of different muscles, so that you can
The jumping action is more coordinated and the jumping efficiency is higher.
What equipment does the gym have to achieve slimming effect? Usually spinning bikes, followed by treadmills. Once every morning and evening, each time lasts about half an hour to 40 minutes. The speed is generally ok, like the speed of a treadmill is 7.5 to 8 km/h. But you must keep moving.
1, treadmill
Treadmill is the most commonly used fitness equipment, which can effectively and comprehensively exercise all parts of the body, but running has certain pressure on joints and is not suitable for people with joint injuries such as knees.
2. Mountaineer
An effective fitness equipment is very helpful, especially for shaping thighs and buttocks. However, dieters need to adjust the pace of stepping during exercise, otherwise it will increase the pressure on the lower back and damage the muscles, and the mountaineering machine is limited in the exercise of the upper body.
Step 3 repair bicycles
Compared with other fitness equipment, the stationary bicycle occupies a small area, and the pressure on the ankle during exercise is much less than that on the treadmill, so it has high safety. However, the form of exercise is relatively simple, which is easy to cause boredom, and the upper limbs basically do not participate in sports.
If you really want to lose weight, you'd better go every day. If you are really tired, you can go out to do yoga and do aerobics, and you can lose weight.
If you are satisfied, please adopt it.
Is there any equipment in the gym to improve the bounce? The barbell jumps half squat best. A 50 kg barbell is enough for the initial exercise. Squat down to the middle, then jump up at the fastest speed, reaching more than ten groups. The effect is obvious. If you practice every other day, you can buckle it in a month. I am a 400-meter athlete, and I can dunk. Generally, people who practice basketball practice bouncing in this way, and the weight-bearing leapfrog is also good.
What equipment should I have to go to the gym? There is not much equipment on the upper body, and most gyms don't have it! If you want to lose weight, you want to do anaerobic exercise-equipment and sit-ups, and then do aerobic exercise-running, cycling and skipping rope are all good!
Is there any equipment in the gym that can reduce the fat in thighs and stomachs without reducing local fat, so aerobic exercise and discipline must be combined. Treadmill is the best aerobic exercise combined with regional strength training with less weight and more times, and the effect is better. The treadmill needs at least 15 minutes, and 30 minutes is the best. Jogging to lose weight and walking to lose weight.