Guide to the use of public fitness equipment
1, walker
Hold the handle with both hands, separate your feet, stand firmly on the two pedals, and then swing back and forth naturally, just like walking on the ground, which can enhance the muscle strength of human lower limbs and improve the aerobic exercise ability. The speed should not be too fast. Patients with cardiovascular and cerebrovascular diseases and those with balance dysfunction should practice according to the doctor's advice. Hold the handrail with your thumb and forefinger relative to each other, and hold the handrail tightly to avoid loosening and falling.
2. Combination horizontal bar
People jump, hold the bar with both hands, do pull-ups or lift their legs. Hold the bar tightly with both hands to prevent falling and injury.
3. Back massage device
The human body clings to the massager and moves slowly up and down, left and right. The equipment is more suitable for the elderly. Use moderate force to move from slow to fast.
4. Pedal device
Sit on the seat, hold the handlebar, pedal the pipe, take yourself as a heavy object, and kick repeatedly for 5-8 minutes. The scoring standard is that kicking 50 times in a row is excellent, kicking 40 times in a row is good, kicking 30 times in a row is average and kicking 20 times in a row is poor. It can enhance leg muscle strength and lower limb sports ability. Children are forbidden to use it.
5. Single rider
Sit in a chair and hold the handle tightly with both hands. Keep your feet firmly on the pedal, push your feet down and pull your hands back at the same time. Keep your chest out and your feet steady when manipulating.
6. leg press trainer
Choose the appropriate bar height according to your height, put one leg straight on the bar, stop pulling your toes and bend forward. It can enhance leg muscle strength and lower limb sports ability. Children are forbidden to use it.
7. Balance drum
When the balancing drum is stationary, first step on the supporting point next to the drum with your feet, then hold the bar tightly and slowly accelerate, hold your chest out and abdomen in order to keep the center of gravity stable. It can enhance cardiopulmonary function, leg strength and joint flexibility, and improve the balance and coordination ability of human body.
People suffering from cardiovascular diseases, cervical spondylosis of vertebral artery type, otolith, motion sickness or seasickness cannot use this instrument; It is basically not recommended for the elderly and children to use this equipment for exercise; Wear sports shoes and use equipment; You can't move too fast.
8. seesaw
A person sits at one end of the seesaw, puts his legs on both sides and supports the seesaw with his feet on the ground. After the other person sits on the seesaw, he can start to move up and down. Hold the handrail tightly with both hands, and the swinging frequency should not be too fast or too big, otherwise it will easily cause osteoporotic vertebral compression fracture or coccyx fracture.
Taboos for the elderly to use fitness equipment
Now many open parks and communities have all kinds of sports equipment suitable for middle-aged and elderly people. However, not all elderly people are suitable for all fitness equipment, and each fitness equipment is aimed at some specific elderly people? Forbidden area? Yes, the elderly should pay attention to bypass when using these fitness equipment? Forbidden area? Choose fitness equipment suitable for your own exercise.
Spacewalker is a kind of fitness equipment popular with the elderly, because it is simple and labor-saving, and it is very enjoyable to walk back and forth. But the instrument is easy to strain the lumbar muscles, so the elderly are doing it? Space walk? Don't swing too much.
Waist twister is also one of the favorite fitness equipment for the elderly. However, when the elderly use the waist twisting device, they should pay attention to controlling the waist twisting angle, twisting the waist slowly and gently, otherwise there is a danger of pulling back muscles.
The function of upper limb traction fitness equipment is similar to going to the hospital for traction treatment, which is beneficial to stretching muscles and preventing disc herniation. But for those elderly people who are not strong enough, it is best not to do this exercise, but to use other stretching equipment to exercise.
Cycling machine is very suitable for people who often sit at their desks for a long time, and it can also relieve some old people from neck muscle and waist muscle strain. But for those elderly people with herniated intervertebral discs, don't exercise with this kind of equipment, because the spine can't stand the pull of the riding machine? Toss? .
Taboo of daily fitness exercise for the elderly
1, don't hold your breath.
Most elderly people have emphysema, and when they hold their breath hard, they will have pneumothorax due to alveolar rupture. Holding your breath will also increase the burden on your heart and cause chest tightness and palpitations. When you hold your breath, the pressure in the chest cavity increases, the blood supply to the brain decreases, and you are prone to dizziness and even fainting. After holding your breath, the blood volume returning to your heart suddenly increases, and your blood pressure rises, which is prone to cerebrovascular accidents. Therefore, sports that require breath holding, such as weightlifting, tug-of-war, hard qigong, pull-ups and rope climbing, are not suitable for the elderly.
2, avoid being competitive.
No matter what sports the elderly take part in, they should focus on participation and fitness, not too intense exercise, and don't want to compare with others. Otherwise, not only the physical strength can't bear it, but also accidents may occur because of easy collision, falling and excitement.
3. Avoid rushing for success
The elderly have poor adaptability to physical load, so it will take a long time to adapt to the stage of exercise, so we must proceed step by step and avoid being too hasty. Get quick success and instant benefit, haste makes waste, but it will damage your health.
Step 4 avoid swinging and spinning
The elderly have poor coordination, weak balance, weak leg strength, slow walking and slow body movement. Therefore, skating, swinging and all kinds of rotating movements should be taboo, otherwise it will be dangerous.
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