We always do some exercise in our life. Proper fitness will improve our immunity and get twice the result with half the effort, but fitness equipment can't be used at will. Let's take a look at some fitness equipment taboos you need to know.

Fitness equipment needs to know the taboo 1 1, and the spacewalker should not swing too much.

Spacewalker is the most popular fitness equipment. It is popular because many people think it is easy to play, effortless and enjoyable to swing around. Doctors say that spacewalkers are actually very prone to strain their lumbar muscles, especially the muscles of the elderly. Due to aging, water is reduced and flexibility is poor. If the legs swing too much and too fast, it is easy to strain the muscles around the spine. Therefore, it is best for the elderly to swing their legs at around 45℃ when doing "spacewalk", and the frequency is best for 3-4 seconds at a time.

2, hip osteomalacia elderly people do not play with pedals.

This kind of equipment is mainly used to exercise the strength of lower limbs and waist, and is not suitable for the elderly who have already suffered from osteomalacia of hip. The so-called osteomalacia of hip joint, the main symptom is that there is often pain below the knee, and you will feel weak when going up and down the stairs. For such an old man, the bearing function of hip joint is not good. If you pedal again, your knee extensor may be damaged, which will aggravate the original symptoms.

3, suffering from disc herniation, do not touch the treadmill.

This instrument moves up and down by the strength of hands and feet, so as to stretch the whole body and achieve the purpose of moving joints in all parts of the body. According to the truth, this sport is very suitable for people who often sit at their desks and have strain on their neck muscles and waist muscles. However, if the disease has developed to disc herniation, don't use this instrument, because the spine can't stand the "tossing" of the riding machine.

4. Try pull-ups before playing tractor.

The function of upper limb tractor is similar to going to hospital for traction treatment, which is beneficial to stretching muscles and preventing disc herniation. But it is suggested that those elderly people who are not strong enough should not play this sport. To test your hand strength, whether you can do pull-ups is the standard. If an old man can't finish pull-ups, he might as well choose other stretching exercises. In addition, many elderly people like to use leg press to exercise their flexibility. The doctor reminded that it is best not to lift the leg beyond the shoulder joint, otherwise it is easy to strain the ligaments and muscles of the hip joint.

5. The rotation range of the waist twister should not exceed 180℃

Pay attention to controlling the range of twisting, slow and gentle, otherwise there is a risk of pulling the lumbar muscles. The doctor suggested that the twisting range should not exceed 180℃, and the frequency should be controlled in 3-4 seconds to complete an action.

What you need to know about fitness equipment taboos 2 Deciphering fitness taboos makes you exercise safely.

Myth: concentrate on doing sports for a weekend.

Just as it is impossible for people to eat and be hungry, so is exercise. For example, some people like to concentrate on fitness on weekends to make up for the lack of regular exercise. Fitness experts point out that lazy exercise will harm the body, while concentrated exercise will also harm the body, which is tantamount to overeating.

Imagine sitting in the office five days before a week, basically not exercising, and your body has actually adapted to this state. Suddenly taking a lot of time to concentrate on exercise on weekends will break the already formed physiological and physical balance, and the consequences will be worse than not exercising. Therefore, it is scientific and effective to exercise 3 to 5 times a week. Usually busy with work, no time for exercise. At least exercise after meals. I'm still particular about the long flow of water.

Myth 2: Exercise+Diet = Good Body.

Many women already know how to control their weight scientifically and healthily, but some people still have some misunderstandings about losing weight. For example, while exercising, we ignore nutritional supplements and just control our diet blindly.

Experts point out that it is necessary to control diet, but if you only pay attention to exercise and not pay attention to nutrition supply, it is harmful to your health. The human body needs a certain amount of calories and nutrition every day to maintain its operation, and women also need compensation for menstrual loss, so it is necessary to ensure the lowest calories and nutrition. Otherwise, long-term lack of high-intensity exercise in the state of supplementation will lead to decreased immunity and disease.

Myth 3 Aerobics is a woman's business.

There are usually two areas in the gym: the equipment training area is full of men, and aerobics has become a woman's patent. Many men always think that "aerobics is a woman's business, a little sissy, and practicing equipment is a man's business."

Myth 4 muscles should be practiced every day.

Now, some young people are keen on fitness. In order to build beautiful muscles, they practice in the gym all day. In fact, the key to long muscles should be "relaxation".

Muscle exercise consumes a lot of nutrition. After the exercise, the nutrients in the muscles will be replenished after proper rest, and the amount of supplementation will be more than the consumption. Physiologically, this phenomenon is called "excessive recovery". "Excessive recovery" makes muscles get more nutrition, and the more they practice, the more developed they become. Some studies believe that the rest time is calculated on the basis that the muscles have the last exercise ability again, which usually takes 2 to 3 days.

Myth 5: More exercise is more effective.

Proper exercise and fitness training will help to enhance the body's immune ability, but excessive exercise will be counterproductive.

Medical experts point out that low-intensity and intermittent exercise will have a good impact on health. Therefore, low-intensity exercise every day is not only beneficial to health, but also can reduce the risk of heart attack. Excessive exercise will only have adverse effects on the body, such as muscle spasm, stiffness, strain, serious fracture, sports anemia and even sudden death. Therefore, exercisers can consult a fitness coach and choose the appropriate amount of exercise.