Using massage stick and massage ball to relax muscle fascia can relieve muscle tension.

2. Sauna or hot bath

Sauna or hot bath can accelerate blood circulation, accelerate metabolism and help waste discharge.

Ice or take a cold bath

The core temperature can be quickly reduced by ice bath or cold water bath. It is very suitable for relaxing in summer.

4. Supplement nutrition after training

After training, protein substance should be supplemented to repair muscles. High-intensity training will improve the hormones of muscle growth.

sleep

Sleep is very important to improve the overall fitness effect. The endocrine system will help the body recover during sleep.

6. Training cycle arrangement

Training cycle refers to the reasonable arrangement of high-intensity training and low-intensity training, while keeping the body in the best condition.

Fitness equipment can be roughly divided into three types:

(A) the whole body fitness equipment

Belonging to comprehensive training equipment; It can be used by many people to cycle or selectively practice on a musical instrument at the same time. This kind of fitness equipment is bulky, multifunctional and expensive, and is suitable for fitness centers, rehabilitation centers, institutions or school gyms. It should be noted that, for example, the multi-function treadmill is a kind of whole-body fitness equipment, but it only adds the functions of rowing, pedaling, push-ups, waist turning, massage and so on to the single-function treadmill, so it is not very large and suitable for home gyms.

(2) Local fitness equipment

Most of them belong to special training equipment. They are compact in structure and occupy an area of about 1 square meter. Most of them can be folded, and some of them are also very interesting. Its function is relatively simple, mainly focusing on the exercise of local muscle groups. This kind of instrument has both power type with counterweight and hydraulic cylinder as heavy load and non-power type with its own power, and it does not need to be disassembled. Some are also equipped with electronic display devices such as time, speed, distance and heart rate, so that exercisers can master the amount of exercise themselves. Therefore, it is favored by fitness enthusiasts and is the "protagonist" of the family gym.

(3) Small fitness equipment

Although the volume is small, the exercisable value is not low. Take the adjustable dumbbell as an example. It is not only suitable for people of different ages, genders and physiques to practice, but also can exercise muscles in all parts of the body. It is a necessary instrument for bodybuilders. Another example is the spring tensioner, which is light and compact, low in price and easy to store and carry; It can also achieve the purpose of fitness. Small fitness equipment such as fitness balls are most suitable for middle-aged and elderly people.

References:

Fitness-Baidu Encyclopedia