With the vigorous development of national fitness campaign, many communities have increased fitness equipment, which greatly improved the enthusiasm of residents to participate in fitness campaign. In order to prevent various accidents or chronic sports injuries, we should know how to use fitness equipment before using it. The following is how to use the outdoor fitness equipment I brought to you. Welcome to reading.

1. Back Massager

Function: Massage back muscles and central nervous system.

Methods: Hold the handrail with both hands, put your back against the massage wheel, move your body up and down, left and right, and massage the whole back slowly with moderate strength. Do it every time 10~ 15 minutes.

2. Single rider

Function: Exercise the coordination ability of hands and feet, enhance the cardiopulmonary function and the flexibility of whole body joints, and have a rehabilitation effect on soreness of limbs and back.

Methods: Sit in a chair, hold the handle tightly with both hands, push your feet to the ground, push your feet down, and pull your hands back at the same time. Keep your chest out and your feet steady during the operation, and the time should not exceed 20 minutes.

3. Rowing practice rack

Function: Exercise the muscle strength of chest, abdomen, waist, back and upper limbs, and also simulate the pleasure of rowing.

Methods: Sit on the rowing boat, pedal, grab the handle with both hands and pull back, and repeat the simulated rowing action. Keep a good balance when getting up and down the equipment, avoid falling and muscle strain, and avoid excessive swing.

4. Spacewalker

Function: enhance the activity ability of lower limbs and improve the coordination of the body.

Methods: Hold the handrail, put your feet on the pedal, adjust your body center of gravity, and walk with your feet. When holding the handrail, keep your thumb and forefinger opposite, and hold the handrail tightly to avoid loosening and falling. Don't swing your legs in the same direction, and the swing range should not be too large, otherwise it is easy to strain the muscles around the spine.

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