Misunderstanding of home fitness equipment, many people will buy some fitness equipment at home in order to exercise more effectively, so that they can exercise at home anytime and anywhere. The following introduces the misunderstanding of family fitness equipment exercise, hoping to help everyone!
The misunderstanding of family fitness equipment exercise 1 Stay at home and exercise at home. Household sports equipment sells well.
People come to exercise every day. Is there only a professional gym as a wooden bridge for fitness?
"Going to a professional gym for fitness, although the overall sports atmosphere will be better, you can also get on-site guidance from some professional fitness coaches, but if you exercise properly, you can get the same effect without leaving home."
In the process of random investigation and interview, many citizens expressed their views. After the holiday, people who choose to go to the gym are concentrated, many fitness places need to line up, and more and more citizens choose to exercise at home.
In the past two weeks, the number of citizens who come to buy and consult home fitness equipment has increased significantly, especially sports equipment such as multifunctional treadmills, leisure fitness chairs or bicycles, which have attracted much attention.
A brand fitness equipment seller in the urban area said that not only young white-collar workers but also some elderly citizens went to buy it.
In addition, due to more and more citizens exercising at home, the original idle fitness equipment has moved.
"I bought a treadmill a few years ago, and because I have been exercising in the gym, this machine has been put aside. Now, due to the increasing number of exercises at home, this machine has been used again, "Mr. Pan said. Recently, my family will run on the treadmill for a while every day.
Family fitness also needs to be gradual.
As long as you have time, you can always stand on the fitness equipment to exercise your muscles. Compared with some professional gymnasiums, it is extremely convenient to exercise at home and is not affected by weather changes, so it is favored by citizens who are busy with their daily affairs. It should be pointed out that fitness at home also needs to follow some rules.
Nowadays, whether exercising at home or in the gym, many citizens generally lose weight for a long time, taking sweating as the standard. However, this is not correct.
Tips: Blind fitness is not only bad for health, but also harmful to health, especially the similar short-term overtraining method, which is even more unscientific. "
Some professional health workers in the Municipal People's Hospital introduced that any citizen should make a fitness plan according to the actual situation of his own physique before scientific fitness and weight loss, and follow the plan step by step to avoid being too hasty.
Misunderstanding of home fitness equipment exercise 2 How to exercise at home
1, push-ups strengthen chest muscles
This action is mainly to exercise the male pectoralis major. In the living room or dining area at home, find two single stools, one on each side, supported by both hands and leaning against the table. 12 is one group and needs three groups.
Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
2. Sitting posture, abdomen and legs.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs.
In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
3, biceps raise healthy hands.
This action mainly exercises the hand. As long as you sit on the bench at home, it's simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
4. Hold the wall and squat.
You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, such as boiling water, so that you can exercise your legs when you squat, and you can also get rid of the excess fat in your legs to make your legs look better. 15 group, do three groups.
5. Bend over and stroke your back.
This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an empty place, holding two unopened bottles of mineral water in your hand, your knees are slightly bent, your back is bent, your chest is raised, and the mineral water is lifted up by your hands with the strength of your back, and your shoulders are taken back. 12 group, do three groups.
6, push up, strengthen the waist
This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups.
Misunderstanding of family fitness equipment exercise
One of the misunderstandings: blindly buying fitness equipment according to actual needs, and unilaterally understanding that the more functions, the better, the result is a big expense and poor effect. The fitness equipment sold in the market has both single-function fitness equipment (such as running cars and climbers). ) and multifunctional comprehensive fitness equipment.
In addition, there are some simple and practical fitness equipment such as tension spring, dumbbell and skipping rope. Fitness enthusiasts should buy fitness equipment suitable for their own use after comprehensive consideration of their age, gender, physical condition, parts that need exercise, housing and economic conditions.
Myth 2: You don't devote yourself wholeheartedly to fitness training, but focus on two purposes, and the training effect is greatly reduced. If you listen to music while wearing headphones and exercise, thinking that you can relax your exercise, killing two birds with one stone is actually counterproductive.
Because when people are exercising, the nerve center that commands exercise is excited, while other nerve centers are inhibited. Training while listening to headphones will only inhibit the nerve center that directs movement, and it is difficult to achieve the effect of training.
Myth 3: blind training according to your physical condition will be counterproductive. For example, patients with hyperosteogeny, under the condition that the inflammation has not disappeared, take a lot of equipment training and overload strenuous exercise, which aggravates the joint injury.
Poor mastery of training intensity and amount of exercise, improper exertion methods, irregular technical movements and inaccurate body movement units may all cause joint injury, ligament strain or sprain in other parts. Therefore, it is necessary to carry out scientific exercise step by step under the guidance of professionals.
Myth 4: fitness training is out of order. Fitness training must be planned, and you can't practice it at will. When you are happy, you can practice it several times, and when you are unhappy, you can put the fitness equipment aside. Only by adhering to regular fitness exercises can we achieve good fitness results.
The main way to avoid the above misunderstandings is to know your physical condition and exercise scientifically and orderly, so how to exercise?
Fitness training is mainly about the physical training of head, neck, head, arms, chest, abdomen, waist, legs and arms. As far as every fitness enthusiast is concerned, you can choose a certain functional training in a targeted way, and you don't have to cover everything.
Generally speaking, there are four main kinds of fitness exercises:
The first category is physical exercise, which is suitable for young women such as ladies and young women. Silent aerobics, aerobics, belly plate, back trainer, chest expander, fitness running car or comprehensive trainer can be selected alternately.
Through the rational use of the above-mentioned training equipment, we can reflect the graceful figure of women, make the "measurements" more symmetrical, show the unique curvaceous beauty of women and give them youthful vitality.
The second is strength training, which is suitable for young and middle-aged men. You can choose dumbbells, barbells and multifunctional combined trainers. Through exercise, pectoralis major, deltoid, latissimus dorsi, biceps brachii, abdominal muscles and lower limb muscles will be stronger and fuller, and the body will be stronger, showing more masculine beauty.
The third is weight loss exercise, which is suitable for obese men and women. The training equipment can be an electric treadmill, a belly plate, aerobics, sit-ups, etc. Through persistent exercise, you can gradually remove excess fat from your body and achieve good weight loss.
The fourth category is targeted exercise, such as poor cardiopulmonary function and poor joint function. These may be targeted exercises. Suitable for middle-aged and elderly people and some rehabilitation patients with poor function, and their training equipment can be selected according to their different conditions.
If the leg joints are not flexible, you can choose mountain bikes and bicycles. If the abdominal fat is too high, you can apply a web. For mental workers and neurasthenia, you can choose rowing machines, fitness knights and other equipment. Targeted exercise can improve local function and achieve the purpose of strengthening the body.