Recommended fitness equipment that is easy to use and suitable! ! Dumbbell Dumbbell is a very common household fitness equipment, which can be used for various strength training, such as lifting weights and bending over. Today, I will share some dumbbell movements that I personally tested, all of which are effective by myself! Let my arm move efficiently from 27 cm to 23 cm!
Why recommend dumbbells!
1. Convenience: dumbbells can be used anytime and anywhere, without special venues and equipment.
2. Multifunctional: Dumbbells can be trained in many different ways, including muscle strengthening, aerobic exercise and flexibility training.
3. Adjustable: The weight of dumbbells can be adjusted according to individual needs, which is suitable for different training intensities and goals.
4. Safety: Dumbbells are relatively safe to use, unlike other instruments that are easy to cause injuries.
5. Affordable: Compared with other fitness equipment, dumbbells are relatively low in price and suitable for home use.
6. Suitable for different levels: Dumbbells are suitable for people with different fitness levels, from beginners to professional athletes.
1: dumbbell shoulder external rotation
Each group did four groups, a total of 25 times, exhaling during abduction and inhaling during reduction. This is equivalent to a warm-up exercise, which can activate shoulder muscles and help improve fat burning efficiency.
2. dumbbell side lift
Each group does four groups of 20 times, exhaling when lifting and inhaling when falling. Shoulders sink all the way, feel the force exerted by shoulders, and raise your arms higher than your forearms. It can efficiently burn shoulder fat and thin shoulders, and improve posture problems such as round shoulders and hunchback. You can also slim your arms, breast enlargement and worship meat.
3. Dumbbell rowing
Twenty people in each group do four groups, exhaling when pulling back and inhaling when recovering. Keep your back straight and in a straight line all the time. Never bend your back or bow your back. Feel the power behind it! This action can help thin back! Thin arms! Raise the tiger's back!
2. Spinning is a combination of aerobic and anaerobic exercise, which can not only consume energy during exercise, but also increase muscle mass and improve basal metabolic rate after exercise!
Why recommend spinning!
1. Aerobic exercise: Spinning bike is a kind of high-intensity aerobic exercise, which can effectively improve cardiopulmonary function and enhance cardiopulmonary endurance.
2. Reduce fat and shape: Spinning bike can help burn a lot of calories, reduce body fat and shape.
3. Low impact: Compared with high-impact sports such as running, rotary sports have less impact on joints and are suitable for people whose joints are not suitable for high-impact sports.
4. Convenient and easy to learn: Spinning bike is easy to operate, does not need much skill and experience, and is suitable for beginners.
5. Strong adjustability: the height of the seat and handle of the spinning bike can be adjusted according to individual needs, which is suitable for people of different heights.
6. High interest: Spinning bike can increase the interest of sports through music, video and other means, making sports more dynamic and interesting.
The benefits of riding a spinning bike
1, good fat-reducing effect and fast speed. Spinning belongs to dry aerobic exercise, and one class can generally consume 500- 1000 calories. This is quite a HIIT (recognized fat reduction course).
2. Exercise coordination and rhythm. Riding a spinning bike with dynamic music can not only reduce fat, but also train our body coordination and rhythm. The whole process was relaxed and pleasant.
3. Enhance physical fitness. Spinning is a whole-body exercise for dry muscles. Long-term persistence can enhance our cardiopulmonary function!
Key points of riding a spinning bike
1, relax your upper body. Focus on the pedal.
2. Use core strength when riding. Control your body left and right.
Don't bend over and shrug your shoulders, keep your head and back straight.
4. Riding is divided into four steps: stepping, pedaling, lifting and pulling. The foot moves in a circle by itself. The whole lower body muscles exert strength. Not just your thighs.
Precautions for riding a spinning bike
1, exercise needs to be gradual, don't rush to keep up with the coach's rhythm. You can slow down the rhythm and resistance appropriately and adapt slowly.
2. Be sure to warm up before exercise to avoid unnecessary strain.
3, remember to stretch after exercise, so that the lines will look better, but also to prevent the rapid accumulation of muscles.
4. Be sure to replenish water and carbohydrates in time after exercise to avoid muscle loss.
3. Treadmill If you have enough space and budget, the treadmill is a very good aerobic exercise equipment, and you can do running training at home. Aerobic treadmills are also important! General training sequence: warm-up strength training aerobic exercise muscle relaxation, many people can not persist, may be wrong posture or poor speed control. Share the jogging posture of the treadmill and its four stages, I hope it will be useful to everyone ~
Why recommend a treadmill!
1. Help to lose weight: Treadmill is an efficient aerobic exercise equipment, which can help burn a lot of calories and achieve the purpose of losing weight.
2. Enhance cardiopulmonary function: Treadmill can improve cardiopulmonary function, enhance cardiopulmonary endurance and elasticity, and help prevent cardiovascular diseases.
3. Enhance muscle strength: Treadmill can exercise leg muscles, enhance leg strength, and also exercise waist and abdomen muscles to improve the stability of the body.
4. Convenient and easy to use: The treadmill can be used at home, and it is very convenient to exercise anytime and anywhere, regardless of the weather and time.
5. Relieve stress: Treadmill helps to release stress, relieve anxiety and tension, and help to improve mental health.
6. You can freely adjust the exercise intensity: The treadmill can freely adjust the exercise intensity and speed according to your physical condition and exercise needs to achieve the best exercise effect.
Correct running posture
Relax your head and neck, don't lift your legs too high, naturally erect your waist (or lean forward slightly), relax your swing arm, bend your shoulder about 90 degrees, and land your heel first!
Stage 1, 10 minutes to warm up and wake up the muscles! Speed 4-7km/h, slope adjustment 0~. The warm-up stage is a good opportunity to adjust the pace, posture and breathing. If you adjust after accelerating, running at high speed will make your pace cramped and your breathing confused.
In the second stage, jog for 20 minutes to make your calves thinner! Adjustable speed 6-8km/h, slope 1- 10. If you enter the jogging stage, you will still run at a slope of 0. When your feet land after flying, it is easy to have a great impact on your knees and patella! Many people misunderstand that running on slopes will make calves thicker. In fact, when there is a slope, the calf muscles are stretched upwards, which can make the calf thinner!
In the third stage, run at a medium speed for 20 minutes to make the lower abdomen more shapely ~ the adjustable speed is 8- 10km/h and the slope is 1- 10. It is very important to keep the abdomen closed, which is very important for abdominal shaping.
In the fourth stage, slow down smoothly 10 minutes, change from middle-speed running to jogging, and build a small ass ~ The speed can be adjusted in turn by 8-6-3km/h, and the slope is 30- 10-0, gradually reducing the running speed, promoting rapid blood return and reducing the burden on the heart! It can increase the time from jogging to striding. At this time, increase the slope, stretch the calf muscles to the maximum, and tighten and improve the hip muscles!
These are all equipment that can be used for fitness at home! ! I hope I can help all my friends! Exercise should also pay attention to rest! Xiaoyi Xue Jie helps you answer online!