For women who go to the gym, fitness is the main embodiment of many people's physical exercise in our lives, and fitness has different gains in different places. Gym is a very important fitness place. Here are some women who go to the gym.
1, a woman who went to the gym said that women earn the most money and will always be a popular consumer group. Indeed, women not only pay attention to external charm, but also pay special attention to internal health, diet and exercise, which usually require a lot of material information to meet.
For example, popular and fashionable fitness sports have attracted a large number of women who love beauty, so among their many consumption cards, there is often a fitness card: yoga, swimming, badminton, fitness, dancing and so on. Many gyms also target this group of consumers and often advertise discount cards. Many women can't resist the temptation of low prices and buy one on impulse.
However, after going to exercise several times, I often regret it and can't persist at all. You know, choosing a gym is not as cheap as possible. No matter how good the facilities are, there will be too many members in the gym, and it is inconvenient to queue up for a bath and store things. So, don't get carried away by the preferential price. Be sure to spend some time on-the-spot investigation, see with your own eyes the various facilities and services of fitness, and make sure it is what you want.
The best time to step on the spot: 6 pm to 8 pm
This time is the most crowded time of the day in the gym. Choosing this time to go to the store will give you a more intuitive understanding of the details of the gym, such as the flow of people, ventilation, the cleanliness of the venue, and whether there is enough space.
Location: Convenience is very important.
1, the nearest single office worker can choose a gym near his work unit, and those who are married may wish to choose a gym not far from home.
2. Check the parking space If you have a car and don't care about the distance, you should pay attention to whether there are enough parking spaces and whether parking is convenient.
3. Not choosing a well-ventilated basement is the basic condition that a gym should have. When training, a lot of sweat is discharged with the body, and the ventilation equipment is not good, which is easy to breed bacteria and produce unpleasant smell. Therefore, try not to choose a crowded basement.
Fitness instructor: Be professional.
The gym is equipped with a travel coach and a personal trainer. The travel coach can provide free help and guidance when you exercise, and is also responsible for handling all kinds of emergencies. Private education is a one-on-one class for members, and its expenses are generally calculated separately and are not included in the annual card. If you are a professional personal trainer, in the initial training, you will get a comprehensive physical assessment, including:
1, height, weight, body fat rate, girth, cardiopulmonary function, body flexibility, metabolic rate and other basic physical indicators.
2, the past history of the body If you have heart disease, asthma and other prone diseases, you need to get the consent of a professional doctor before you can exercise. In addition, it is necessary to record whether there is exercise basis, maximum load and maximum lifting times.
Course: Have you finished?
If you want to take yoga, spinning, fighting and other courses, you should pay attention to:
1, fees Some courses need to be charged separately, and the charging standard of each gym is different, so it should be made clear in advance.
2. Time Every month, the gym will produce a detailed course schedule to see if the course time coincides with your own time.
3. The effect mainly depends on the level of hired coaches, so you should know in advance and look at the coach information of each course.
Service items: reasonable price
1, drinking water Most gyms provide drinking water for training. If drinking water is not provided, it depends on whether the drinks sold at the front desk are reasonable.
2. Check whether the locker space is safe and sufficient and whether valuables can be stored at the front desk. It is worth noting that some annual fitness cards include the annual rent of a locker, while others are extra and expensive. If you don't want to carry a big bag of personal toiletries and sports shoes to work every day, you need to consult clearly.
3. Take a bath to see whether the hot and cold water are uniform, whether the number of bathing rooms is sufficient, whether the bathing space is large enough and whether the ventilation is good. Besides, there should be a hair dryer in the bathroom.
4. Disinfect the gym and disinfect the equipment before the end of business every day.
Fitness equipment: sufficient quantity.
1, strength equipment should include bench press, squat rack, gantry, dumbbell, barbell and other equipment with different weights, and each muscle part should be equipped with at least 2-3 different training equipment.
2. Whether it is aerobic equipment, aerobic bicycles, treadmills, elliptical machines, etc. Can be used normally, especially pay attention to whether there is a serious queuing phenomenon in basic equipment such as treadmills.
Make a card and polish your eyes.
1. When signing the contract, check the terms carefully.
When signing a contract with a gym, don't just listen to the salesperson's introduction, but see if the terms of the contract are consistent with the merchant's verbal commitment. At the same time, ask about the validity period of the card, and don't easily believe those words that "you can continue to use it after the validity period" to avoid denial when it expires.
In addition, consumers can ask to add clauses to the format contract given by the gym, stipulating how to deal with or compensate the membership card if the business closes down or moves.
2, rational choice, put an end to waste
"We actually make money from 70% members who don't come to the gym often," claimed a sales executive. The reason why the "circle movement" can be carried out smoothly is that merchants use the inertia of many people. "After opening the card, exercise twice and don't move for a while." Therefore, before you apply for a card, you should be clear about your "loyalty" to fitness, or apply for a monthly card or a seasonal card first to reduce risks and unnecessary waste. After the experience, I have an understanding of the service quality, coaching situation and credibility of the gym, and it is not too late to buy a long card.
3. Don't be greedy for small and lose big.
"Even if you don't have time to exercise, it's cost-effective to take a bath." Many women with fitness cards will have this idea. In fact, who knows what will happen in a year or even a few months?
Some merchants will play some tricks to make the membership card look cheap, but when exercising, drinks, towels and showers (even none) are extra, which is not cheap for a month.
In addition, we must be cautious about gyms without chain stores, even if their cards are as low as 40 yuan/month.
The secret of bargaining: patience
Generally, salespeople in gyms have three prices, so be patient in bargaining. When the price really can't go down, you can ask the other party to give you some extra benefits, such as giving you an extra month, or giving you some services that originally needed to be charged.
Women who go to the gym 2 1, chest muscle stretching
Put your hands behind your back and cross your fingers.
Spread your hands outward and wrap them around your back. After your hands are crossed, cross your fingers again, hold your head high and keep your back straight.
Then overlap your hands from behind and pull them up slowly. Stretching back slowly and keeping this action for 50 seconds can help the chest to expand better.
2, quadriceps femoris stretching
Stand on one foot and lift the other foot back.
Stand with your right foot, slowly lift your left foot backward, slowly bring your foot close to your hip, then hold your left ankle with your left hand for 40 seconds, then adjust your breathing, and then change your feet to continue this action alternately, so that you can exercise the whole thigh.
Step 3 stab
Take a small step forward to keep your knees at a right angle of about 90 degrees, then take a step forward with your left foot to keep your right knee straight, so that the whole leg looks like a line and the sole of your foot firmly sticks to the ground.
Then the upper body is straight up, then the body is pressed down, and finally the legs are straight and alternating.
4. Lift straight arm back
First lift it horizontally with one hand, and fold it with the other hand to hook the horizontally lifted hand. Then the right hand wraps around the lower part of the left hand to pull sideways. Then change hands and do it 30 times a day. This action can be moved to the whole shoulder, which can stretch muscles and carry out good warm-up activities.
5, spinal torsion
Lift your hands forward, then swing your hands and body to the left and keep pulling until you feel a sense of irritation on your shoulders. Then adjust your breathing and start swinging. This can make the upper body, shoulders, neck and waist rotate, so that you can have a comprehensive warm-up action for the later movements, and it will be easier and faster to do the later movements.
Step 6 jump rope empty-handed
This action is similar to skipping rope, that is, skipping rope under the assumption that you have a rope. The height of the bounce can be as high as possible, so that your body can be active and hot as soon as possible, and your arms can swing with the rhythm of the beat. This is an action that can warm up the whole body, and can also be used when not warming up, which can increase bounce and balance. It is a necessary warm-up exercise to relax muscles in all parts of the body.