Most suitable sports equipment for women.
1, tilt upward and bench press.
Training for the upper chest can effectively improve the girth. The support of the pectoral muscle determines the direction of the breast. Through exercise, the chest muscles grow and the chest looks fuller. In the process of adduction, make the chest more full and straight from the outside to the inside. Exercise 8 ~ 12 times in each group, 4 ~ 5 groups each time.
2, wave swing fitness equipment
A brand-new multi-plane aerobic equipment, especially suitable for women to lift buttocks, shape and improve cardiopulmonary function. 4-6 times a week, 30 minutes each time.
3. Coach Smith
Hip and leg training has a significant effect on leg shaping and hip lifting. The main exercises are: Smith Squat and Smith lunge. Practice 8 ~ 12 times in each group, with 4 ~ 5 groups each time.
4. Stretching ability trainer
Stretching equipment to improve the flexibility of the body can stretch the body conveniently and effectively, optimize the muscle balance of the whole body and prevent backache. You can use it before and after every training. Stretch for 5 ~ 10 minute each time.
5, sit leg adduction abduction trainer
Inner and outer thigh training. You can tighten the inner and outer thigh lines and buttocks, and practice 6 ~ 12 times in each group, 4 ~ 5 groups each time.
6. Press the three-headed trainer in a sitting position
For arm training, effectively prevent muscle relaxation at the back of the arm, and bid farewell to butterfly sleeve. Practice 8 ~ 12 times in each group, and train 4 ~ 5 groups each time.
7, waist and abdomen fitness equipment
Key shaping parts: sports equipment specially designed for women's waist and abdomen tightening. Hydraulic piston technology originated from F 1 Formula racing car, which can improve cardiopulmonary endurance and reduce muscle soreness after exercise while tightening the waist and abdomen. Practice 2 ~ 3 times a week for 30 minutes each time.
The main function of women's fitness
First, fitness long-distance running can improve the function of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds the usual 7? Eight times, can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart.
Second, fitness long-distance running is conducive to disease prevention. Fitness long-distance running accelerates blood circulation and cleans up harmful substances in the excretory system, making it difficult for harmful substances to stay and spread in the body. According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease.
Third, fitness long-distance running is conducive to a comfortable mood and a happy spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to exercise in a relaxed and happy way, so it is very conducive to alleviating the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society. According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation. In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.
Long-distance running exercise plays a very good role in cultivating people's tenacious will to overcome difficulties and temper hard work. Especially for those who are afraid of the cold in winter, love to sleep late and don't want to exercise, let people taste the benefits of long-distance fitness exercise.
Precautions for women to use sports equipment
1, female friends are not worried about being as muscular as men;
① Women themselves have less fatigue and more estrogen, so their muscle synthesis ability is poor and their fat synthesis ability is strong.
(2) It is difficult to grow muscles even when using equipment for muscle training, which requires special training methods and a long process.
(3) Small weight and repeated training will not only make it difficult to gain muscle, but also reduce excess fat.
2. Fat-reducing exercise mainly realizes fat consumption through aerobic exercise and strength exercise with a certain time and intensity. Fat consumption is systemic, not something to lose.
3. At the beginning of using each fitness equipment, it is best to start with a lighter weight and gradually increase the difficulty.
4. Generally, it takes 6~ 10 weeks to practice musical instruments in a certain part, and it is done 2 ~ 3 times a week. However, only a lot of waist and abdomen exercise has no obvious effect on reducing abdominal fat, but it is easy to cause waist injury.
5, do more relaxation exercises, after each group of training is completed, do more muscle reverse stretching, which can alleviate lactic acid accumulation, make lines more slender and avoid fatigue.
6. For unfamiliar equipment, read the instructions and instructions carefully when starting to use. You'd better consult the coach and let him guide you to get started, which will get twice the result with half the effort.
7. If you always play a game, your brain will be very tired, and if you always practice a musical instrument, your body will also be very tired. You can choose 2 ~ 3 different fitness machines at a time and practice in turn.
8, thinking should be completely focused on the muscles being exercised, talking and laughing while practicing, easy to get hurt, affecting the exercise effect.
Matters needing attention in the use of fitness equipment
1. Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are thin, and the foot muscles of novices are in a relaxed state, which is easy to cramp or sprain. So people who want to exercise for the first time had better choose jogging shoes, training shoes or thick socks.
2. Do warm-up exercises first. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press or do several squats first.
3. Beginners walk slowly on the treadmill for the first time, and then jog 15 minutes. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to your personal physique.
When the novice arrives at the gym, he can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. The strength training equipment such as chest pusher and barbell is not very suitable for beginners to practice. Beginners who want to practice strength can choose 3? 5 kg dumbbell, put your hands on your chest and do recommended exercises? 15, 2? Three groups will do.
Large-scale fitness equipment requires high flexibility and balance of the body. Therefore, a balanced, stable and flexible exercise must be carried out for at least one month before practice. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.
6. Many people go to the gym, stay for a few hours and reconnect all the equipment, but they still feel dissatisfied. This is easy to make people tired and lead to muscle aches. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. Can I use 15? Jogging for 20 minutes, strength training 10 minutes, and then some flexibility training.
7. Spacewalkers should not swing too much. Especially in the elderly, muscle flexibility is poor. If the legs swing too much and too fast, it is easy to strain the muscles around the spine. So, the swing of the leg should be 45? Around, the frequency is controlled at about 3 seconds at a time.
8. Elderly people with osteomalacia of hip are forbidden to use pedal trainer. The main symptom of osteomalacia of hip joint is usually pain below the knee. Such elderly people, the original hip joint bearing function is not good, if the ground exercise, knee extensor may be damaged, thus aggravating the condition.
9, disc herniation don't touch the riding training machine. This exercise is very suitable for people who often sit at their desks and have strain on their neck muscles and waist muscles. But if the disease has developed to disc herniation, do not use it.
10, the traction trainer tries pull-ups first. If you can't even do a pull-up, you'd better not use it. Old people who are not strong enough had better not do this sport.
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