1, Dumbbells Dumbbells are essential for family fitness. It is said that a dumbbell can exercise all the muscles in your body, which shows its importance.
Second, the choice of treadmill: the running belt of the treadmill should be wider, combined with the actual situation, do not choose too narrow and unsafe. Good stability, comfortable operation and low noise; The shock absorption system is better, otherwise the impact on the knee will be greater, and the body will be prone to problems after a long time.
Third, barbells (shoulders, legs, hands) barbells are also divided into many types, including horizontal bars, curved bars, and ring bars, which are long and short, thick and thin!
Fourth, the choice of spinning bike, the body of spinning bike should be stable and the center of gravity should be realistic; Belt drive is selected, which is quiet and durable and easy to operate; It is important to make the cushion wider and more comfortable.
Extended data
Benefits of fitness:
1, long-distance running can improve the function of respiratory system and cardiovascular system. Long and rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds 7-8 times of the usual amount, it can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running also improves myocardial oxygen supply and accelerates myocardial metabolism, thus improving the working ability of the heart.
2, 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. 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.
3, 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. In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.
4. Healthy long-distance running needs to pay attention to speed, try to keep it at a speed that your body can adapt to, and avoid too intense long-distance running, especially if you don't run often. Your hands and feet may be sore for the first time the next day because of lactic acid produced by strenuous exercise.
Precautions:
1. Exercise in winter, warm-up activities should be sufficient, especially outdoor sports. First, make full preparations for warm-up, and then carry out higher-intensity fitness exercises.
2. The thickness of clothes should be suitable for winter fitness activities, and pay attention to the warmth of head, back and feet. When you exercise outdoors, you should pay attention to keep warm. After exercise, don't stand in a windy place and blow. Go back indoors as soon as possible, dry your sweat and put on clean clothes.
3. The environment should be clean and comfortable. When you exercise indoors, you must keep the indoor air circulating and fresh.
4. Correct exercise methods In winter fitness, it is necessary to improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.
5. Change and adjust according to personal physique. For patients with cardiovascular diseases, strenuous exercise is forbidden, and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic bronchitis, emphysema, asthma, cor pulmonale, hypotension, etc. Static muscle exertion should be avoided.