Many communities and parks will have public fitness equipment, and people can exercise freely. However, according to experts, the correct use of equipment can enhance physical fitness, but some fitness misunderstandings often make people's fitness effect not obvious, or even injured. This article will explain some fitness knowledge of equipment for everyone.

Proper use of public fitness equipment can effectively improve the heart, lungs and respiratory system, but you need to know the instructions for unfamiliar equipment to avoid injury.

Walking machine: not suitable for patients with cervical spondylosis.

Mainly to enhance the mobility of lower limbs and improve the flexibility of hip joint. Pay attention to keep your body naturally straight during exercise, and hold the handle tightly with both hands to keep balance to avoid excessive swing.

The general exercise time is 2~3 minutes. It is suitable for people of all ages except children, especially for patients with hip joint dysfunction, and can be chosen as a method of physical recovery.

However, patients with nerve balance dysfunction, sequelae of stroke, cervical spondylosis, cerebrovascular disease, patients after artificial joint replacement of lower limbs and patients with knee joint diseases should not engage in this sport.

Patients with knee joint diseases should not engage in this sport.

Pedal device: Don't exercise when the hip bone is soft.

Enhance the strength of lower limbs and improve the stability of lower limb joints. Before exercise, fully move your ankles, knees and hips. When exercising, your back should be attached to the seat. When your legs are extended, your upper body should be upright. Look forward and push away from the seat by the strength of your legs.

It can be used for the treatment and rehabilitation of lower limb flexion and extension disorders, muscular atrophy, rheumatoid arthritis, sciatica, ankle sprain and other diseases. , but not suitable for the elderly who already have osteomalacia of the hip.

Body-building device: Use it with caution for those with knee joint diseases.

It can strengthen the muscle strength of upper and lower limbs and chest muscles, exercise waist and abdomen muscles and massage internal organs, and enhance the digestive system and heart function.

When exercising, the body movements should not be too fast, otherwise it is difficult to achieve the fitness effect, and it is easy to cause muscle tendon strain, and even cause muscle tendon tear or fracture in severe cases.

But some exercisers with knee joint diseases should use it with caution. Old people should be extra careful when getting on and off the equipment, and don't step on the air or fall.

Old people should be extra careful when getting on and off equipment.

Waist twisting rotator: the amplitude control is gentle.

Traction is helpful to improve coordination ability, relax muscles and ligaments, adjust spine and enhance rotation function.

It is suitable for relieving shoulder, back and waist pain, numbness, stiffness and discomfort, and has adjuvant therapeutic effect on lumbar muscle strain and disc herniation.

Attention should also be paid to controlling the range of twisting when exercising, with slow speed and gentle movements. The frequency should be controlled at 15 ~ 20 times/minute. Children are not suitable.

Pay attention to hygiene when using fitness equipment.

With the continuous improvement of living standards, more and more people join the national fitness activities. In many residential areas, people will see all kinds of public fitness equipment. However, experts warned that when using these public fitness equipment, we should also pay attention to prevent the spread of the epidemic.

Fitness equipment and materials meet safety standards.

According to experts, at present, the public fitness equipment used in residential areas is mainly plastic-sprayed on the iron surface, and some are wrapped in plastic (hard PVC), which is both beautiful and durable.

As a material, PVC has been widely used in industry and daily necessities, but whether it is harmful to the environment and human health has always been the focus of debate. So, is there any toxic harm to the mass fitness equipment we are currently using?

Experts believe that PVC is a kind of polymer material, which usually contains lead, cadmium, phthalates and other substances harmful to human body, and some even are carcinogens. Not long ago, the European Union issued relevant documents that some phthalates and their metabolites and degradation products will cause damage to organs such as liver, kidney and testis of human body (especially children).

Experts said that the State Sports General Administration attached great importance to the safety of mass fitness equipment, and in 2003, it promulgated the General Requirements for the Safety of Outdoor Fitness Equipment, which came into effect on March 1 2004. This article makes strict regulations on the use and safety of materials for fitness equipment.

Deputy Secretary-General of China Plastics Association believes that there are strict technological requirements for the production of plastics in China at present, especially for the dosage of additives containing harmful substances.

Even in the case of direct sunlight and high temperature in summer, the slow release of harmful substances in the material is within a safe range and will not have adverse effects on the human body. Therefore, public fitness equipment can be safely used.

Public fitness equipment should be disinfected regularly.

According to experts, due to pollution and other reasons, the number of bacteria and other microorganisms in the air of modern cities is considerable, and the total number of bacteria can reach about 0/0000 per cubic meter/kloc.

The human body carries many germs, which can spread colds, tonsillitis and pneumonia, and can also cause typhoid fever, dysentery, infectious diarrhea, viral hepatitis and other diseases.

Therefore, from the epidemiological point of view, the use of public fitness equipment is easy to cause the epidemic of infectious diseases. Therefore, the cleaning and disinfection of public fitness equipment is particularly important.

Cleaning and disinfection of public fitness equipment is particularly important.

According to experts, the disinfection management of public fitness equipment adopts territorial management, that is, which community is responsible for the disinfection management of equipment. During the SARS period, Beijing Sports Bureau made strict regulations on the disinfection management of public fitness equipment.

It is suggested to build a sink in public fitness places.

Experts believe that when using public facilities, contact with public facilities is inevitable. In order to avoid catching diseases or infectious diseases, in addition to strictly disinfecting the public fitness equipment in each community, individual bodybuilders should also develop good living habits after using public fitness equipment.

People should wash their hands immediately after using public fitness equipment. Don't wash your hands, don't eat, don't smoke, don't rub your eyes directly. Children should not wash their hands and put their hands in their mouths after touching public fitness equipment. These bad habits will spread diseases.

The professor suggested that hand sanitizer and disinfectant paper towels should be used before and after touching public fitness equipment if conditions permit. The government should also strengthen the construction of facilities, such as building hand-washing pools in public fitness places and providing hand sanitizer and soap to avoid the epidemic of diseases. Fitness misunderstanding

Don't warm up and stretch.

For tendons, muscles and joints, weightlifting is a very intense exercise, so you must do some proper warm-up exercises before weightlifting to make your body fully active so as not to hurt your body.

Warm up with light weight before lifting weights, or do stretching exercises, otherwise it will cause very serious damage to the body, from muscle strain to joint injury.

Not doing warm-up activities will also have an impact on your whole exercise, which is to reduce efficiency. Warm-up before exercise, like warm-up before driving, is an important step to achieve the best results.

Without increasing strength

Fitness is a step-by-step process. You can't always exercise at the same intensity for a long time. After a while, you should increase the intensity and 100% complete each group of exercises, otherwise it is meaningless. A common mistake people make is that whenever they do the last group, they often have to conserve their strength, which is really a big mistake.

Excessive exercise

Exercising too much on a special part of the body for longer than necessary, or exercising too often, are all signs of excessive exercise. Believe it or not, too much exercise is as ineffective as no exercise at all.

In order to achieve the best results, you should exercise regularly and make sure that your exercise exercises every part of your body in a very balanced way. Remember, you don't need too much exercise. Proper exercise is the best.

Excessive use of shoulder straps and belts

Shoulder straps and belts are good tools when lifting heavy objects, but they should not be used frequently, otherwise it will be counterproductive and there is a danger that your muscles will not develop in a balanced way. In addition, excessive use can also cause serious harm, so use it sparingly.

Excessive use can also lead to serious injuries.

Ignore body parts

If you want to build a symmetrical and healthy figure through exercise, it is very important to do full-body exercise. Don't just focus on the exercise in one part and ignore the exercise in another. In that case, it will be difficult for you to have an ideal figure.

For example, legs, leg muscles account for 40% of the whole body muscles, but people often ignore the exercise of legs, which is why some people have strong upper body and legs support the body like chopsticks.

Never change the fitness schedule.

Keep fit regularly. You can't practice this today and that tomorrow on a whim. You should make a training plan, and once you decide, you should exercise according to this plan. However, this doesn't mean that once you make a plan, it won't change.

It is wrong for some people to carry out the same plan for a year without changing it. If you want to have a long-term effect, then you should change the training plan every two months, otherwise, it is impossible to achieve satisfactory results without the diversity of training.

Changing your training doesn't mean changing every exercise in every part of your body. If an exercise works well and suits you, you might as well use it. Simply changing the angle, intensity or duration may make you feel more interesting and effective.

Lack of rest

If you lack rest, then you will find that your physical strength has dropped and the effect will not be ideal. Ensuring 8 hours of high-quality sleep every night is very important to ensure that the body can recover itself.

In addition, we should exercise all parts of the body in a balanced way, and don't let any part be too tired. Avoid exercising the same body part within 24 to 48 hours.

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