Dumbbell is a kind of fitness equipment which originated from ancient Greece. It is one of the most commonly used, convenient and effective fitness equipment, and has the reputation of "hammer chisel for carving muscles". As long as there is a pair of dumbbells and a bench, the trainer can exercise almost every muscle of the whole body at will. Dumbbells can be divided into fixed-weight dumbbells and adjustable-weight dumbbells. The former is usually cast with pig iron, with a fixed weight ranging from 2- 10KG. The latter is similar to a reduced barbell, mostly made of hard plastic or pig iron. The two ends of the short iron bar are sheathed with round iron pieces with different weights, and the length is about 40-45cm. The weight of movable dumbbells can be adjusted by increasing or decreasing the number of dumbbells as needed. There is also a pocket dumbbell, the surface of which is electroplated and polished, which is very light, small and exquisite, and is often used in women's gymnastics training.
Dumbbells can be used in a variety of ways, and can be practiced with one hand or both hands at the same time. There are dumbbells around the ankles to practice, and practitioners can choose different practice methods according to different needs and their own specific conditions. Long-term practice of dumbbells can modify muscle lines and increase muscle endurance. Regular practice of weight-bearing dumbbells can make muscles strong, strengthen muscle fibers and increase muscle strength.
Second, the kettle bell
The shape of the kettle bell is similar to the stone lock commonly used by the people, and it is cast from pig iron. The weight varies from 1-25 kg, and people can choose different weights according to different needs when practicing. The big kettle bell, the kettle body and the kettle handle are cast at the same time, which is seamless; A small bell, the bell handle is welded on the pot body.
When using the kettle bell to keep fit, you can hold the handle with one hand or both hands to complete actions such as bending your arms, bending over and jumping sideways, so that the muscles of your arms, back and legs can be exercised.
Third, barbell.
Barbell is one of the earliest fitness equipment used by human beings. Barbell training is a kind of strength training similar to dumbbell training, aiming at strengthening muscle strength. Barbells are widely used, regardless of the muscles of shoulders, back, arms, chest and other parts. With the help of barbells and iron pieces with different weights, special muscle strength training techniques can be used many times to burn fat and transform it into bodybuilding lines. In addition, it can delay muscle aging, increase bone density and prevent osteoporosis.
The standard barbell consists of three parts: bar, barbell piece and clip. The clip is used to fix the barbell piece. The international standard barbell requires that the bar length should not exceed 2.20 meters and the diameter should be 0.28 meters. Each clip weighs 2.5kg, and the distance between the two clips is1.31m. Different colors of barbell pieces indicate different weights, ranging from 1.25 kg to 25 kg. Red 25 kg, blue 20 kg, yellow 15 kg, green 10 kg and white 5 kg. Black is 2.5 kg or 1.25 kg.
The barbell series also includes the "barbell piece" series. Its main components are various support frames and barbell pieces, which are developed on the basis of barbell strength exercises combined with strength exercises such as squat and bench press. He can not only exercise more muscles, but also greatly reduce the possibility of barbell practice hurting practitioners.
The use of barbell training is very simple, and you can choose different exercise methods according to different exercise parts. Generally, there are mainly barbells with both arms, barbells with turning, bending, squatting and jumping, and barbells with shoulders.
Fourth, the tensioning device
Stretcher is a kind of equipment suitable for mass fitness. According to different materials, it can be divided into spring tensioner, belt tensioner and pulley counterweight tensioner. Spring tensioners are mostly composed of 4 to 6 springs with handles at both ends. During the exercise, the number of springs can be adjusted as needed to adjust the strength. Belt tensioner is made of rubber, with two ends shaking hands and rubber strip in the middle. Tension is determined according to rubber strip's tightness. The pulley counterweight tensioner is mainly composed of crown block, counterweight and steel wire, and the weight of counterweight can be adjusted freely.
The puller is cheap, small in size and convenient to use, and it is an ideal choice for family fitness equipment. It has a good effect on exercising the muscles of chest, shoulders, arms and back.
Treadmill
Treadmill is an essential fitness equipment in gym and the best choice for family fitness equipment. The electric treadmill is a whole-body exercise mode, which drives the running belt through the motor, so that people can run or walk passively at different speeds and slopes. Compared with running in the wild, it can reduce the intensity of exercise and increase the amount of exercise. Under the same conditions, it can run almost one-third more distance than on land, which has a very good effect on improving the user's cardiopulmonary function, muscle endurance and weight loss. Therefore, the treadmill is welcomed by the majority of fitness enthusiasts and is one of the best aerobic exercise methods.
When using the treadmill, you should pay attention to the correct running posture: your feet should be parallel to the ground in turn, you can't stomp and slide, and your steps should be rhythmic. Grasp the handrail with both hands, put your head naturally, don't look up and down, and don't watch TV while running; The shoulders are slightly clamped with the body, the legs should not be lifted too high, the waist should naturally remain upright, the muscles should not be too straight, and the trunk posture should be maintained to cushion the impact of the foot landing; When exercising, one foot touches the ground, the heel touches the ground first, and then rolls from the heel to the sole of the foot, which can reduce the injury to the ankle joint caused by running. When landing, the knee joint should be kept slightly curved and not straight to reduce the damage to the knee joint. Try to relax when swinging your arms while running.