Practical fitness equipment at home. In fact, in order to save time, many fitness people want to buy fitness equipment to exercise at home, not to mention waiting for a holiday. Let's learn about the practical fitness equipment at home.

Household practical fitness equipment1i. Treadmill

Treadmill is the darling of family indoor fitness equipment, which belongs to whole-body exercise fitness equipment and ranks first in usage. It makes running easier, but patients with arthritis or joint replacement and osteoporosis should use it with caution.

Second, the elliptical machine

It has little damage to the knee and can move the muscles of upper and lower limbs at the same time, especially the legs and buttocks. Especially popular with young women, it is also suitable for rehabilitation training and recovery training of postpartum people.

Third, rowing machine

Mainly used to enhance the strength of the arm and the coordination of movements. It can make about 90% of flexors and extensors participate in the exercise with each flexion and extension exercise, which is suitable for people who are not active on weekdays, especially middle-aged and elderly people.

Fourth, exercise bike.

It is the best fitness equipment to overcome heart function problems. It can be divided into vertical and horizontal exercise bikes, which are suitable for white-collar workers who sit in offices for a long time, people with limited mobility and weak physique, and patients who are undergoing rehabilitation training.

Verb (abbreviation of verb) legal motive

It is the most natural, safest, most effective and fastest way to exercise, which can easily improve the body's self-healing ability and resist the sick life. Its movement mode simulates skipping rope, achieving the whole body movement effect from top to bottom and from inside to outside. It has five functions of health care, rehabilitation training, growth and development, and exercise and body shaping, and is widely used by people.

Six, spinning bike

The main part of exercise is the thigh. During the leg-centered exercise, the muscles of hips, waist, back and arms can be fully exercised, but the knees are damaged. People with low back pain and the elderly should use it with caution.

Seven, ring the bell

It is a popular fashion fitness equipment. It uses dynamic inertia to strengthen chest muscles, arms and muscle lines. Its fitness effect is 4-7 times that of traditional dumbbells. It only takes 6 minutes a day to lose weight quickly, which is suitable for both men and women.

Eight, dumbbells

The hammer chisel, which is called sculpture muscle, is divided into fixed-weight dumbbells and adjustable dumbbells, and is mainly used for muscle training and muscle compound action training. Different exercise methods can exercise muscles in different parts of the body.

Nine, two-wheeled abdominal exerciser

Mainly used to exercise abdominal muscles, but also has the effect of strengthening the whole body muscles, but the effect is slow. Because of its compact and practical structure, it is very suitable for family fitness.

Supine board

It is a fitness product with the training functions of sit-ups, back exercises and leg lifts. It is the mainstream equipment for family fitness and can be used to enhance the strength and elasticity of waist and abdomen muscles.

Household practical fitness equipment 2 advantages and disadvantages of fitness equipment

First, rowing machine

Movement-uncoordinated body movements can easily lead to collision between hands and knees.

Correction: Do rowing exercises according to the rhythm of dancing. Practice according to the rhythm of 1-2-3 and 3-2- 1 Where "1" means kicking, "2" means standing up and leaning back, and "3" means pulling your arm to the lower end of your chest. On the return trip, relax your arms, lean forward, cross your knees and bend your knees in the order of 3-2- 1. The whole movement should be smooth, natural and rhythmic.

Practice method-long-term uniform exercise. In this way, it is difficult to maintain the quality of practice and correct movements.

Correction method: set the resistance at a medium level, do exercises for 4-6 groups 10 minute, and rest for 2-3 minutes between groups. This kind of exercise is conducive to ensuring the strength and intensity of the action, and the heart rate will not drop too much during rest.

Second, the treadmill.

Action-the body fluctuates up and down too much and lacks stable forward strength. In this way, people will soon feel tired and the joints of lower limbs will be subjected to greater impulse.

Correction method: improve flexibility and make the pace smoother. Before running, you can do a leg swing for a while. The practice is to hold the handle tightly, keep the upper body still, stand on one leg and swing the other leg back and forth. This exercise can warm up and relax the leg muscles and increase the stride.

Practice method-spend a long time running at a constant speed.

Correction method: run fast and go uphill repeatedly. In this way, you can burn more body fat, stimulate your muscles better, and maintain your improved metabolic rate for a longer time. The specific method is to adjust the uphill to 2% first, and then gradually increase it to 10% (at this time, you can only make big strides). The greater the intensity of practice, the shorter the practice time.

Third, exercise bike.

Action-the seat is too short or too high. Too short will make the leg muscles tired quickly and increase the pressure on the knee joint; Too high will destroy the riding action and the body will swing from side to side.

Correction method: The appropriate height should be that when sitting in the seat, the legs can be straight and the heels just step on the pedals. When riding, you usually pedal hard with the forefoot, and your legs are just straight when you pedal to the end.

Practice method-use inertial force instead of continuous hard pedaling.

Correction method: do alternating practice of fast and slow. Ride at full speed for 2-3 minutes, then slowly ride for 3 minutes, * * * Repeat 15 minutes. If necessary, you can leave your hips and push the ground, which is more powerful and easy to maintain balance.

Fourth, the elliptical rambler

Action-the resistance is too low, and as a result, there is no need to pedal hard, and almost inertia force is used to keep the action.

Correction method: set the resistance at an appropriate level, and feel the resistance every time you step on the pedal to avoid slipping. When your balance is improved, you can let more muscles participate in the action without holding the handle.

Practice method-When you keep a monotonous and uniform movement for a long time, you will feel tired and bored, and it is difficult to maintain your interest.

Correction: Do speed-changing exercises, such as pedaling fast for 90 seconds, and then slowly recover for 3 minutes. With the improvement of physical fitness, the recovery time will be shortened.

Nowadays, fitness exercise has become a must for most women. Many people choose treadmills to lose weight because of their good weight-loss effect, but do you know how to use treadmills? What should I pay attention to when losing weight on a treadmill? Today, I will share with you what problems should be paid attention to when using the treadmill.

Pay attention to these eight points when using treadmill to lose weight correctly.

Accidental injuries in sports can't be prevented. If you are not careful, you will be injured during exercise, which will easily lead to irreparable consequences. According to a research data, about 50,000 people are injured every year by using sports equipment such as treadmills, fitness balls and dumbbells. Among them, the injuries caused by treadmills account for the vast majority, and thousands of people will walk into the emergency room of the hospital because of this. Among them, the most common injury is accidentally falling on the treadmill.

Do you really know how to use the treadmill safely? I believe many people know the treadmill! Just turn on the switch, is it easy? Is it really safe to use the treadmill? If you have the habit of running on the treadmill, put away the following eight suggestions.

Wear it right.

What's wrong with the running clothes? Clothing on a treadmill is different from running outdoors. You can wear loose clothes such as windbreaker outdoors, but it is best to wear close-fitting clothes on the treadmill to avoid accidents with clothes hanging on the machine.

pin down

The first step in using the treadmill is not to set the mode and time, but to do a "safety check" on the treadmill. Check whether it is placed smoothly, whether the countertop is dry, whether there are foreign objects, and whether the handrails are dry. Only by making sure of these can you ensure that you will not slip and trip.

Clamp it.

Clip what? Clothes. The treadmill is equipped with an emergency brake clip. If there is, clip the clip on the clothes. In case of falling, the clamp will drive the brake pad to be pulled out from the safety port. At this time, the runner will stop running urgently to avoid being dragged by the conveyor belt.

warm up

Running on the treadmill also needs to be warmed up, which is no different from running outdoors. Stretching waist and leg muscles and ligaments, moving knees and ankles, and regular warm-up exercises are all essential.

Focus.

This is not limited to exercising on the treadmill, or even doing other things. Many people will play mobile phones and chat with others while running, which needs to be banned! Concentrate on running when running. At most, I just listen to music and watch the programs on the electronic screen in front of me. These movements and activities are enough for your body. Don't glance left and right and suddenly turn your head. Concentrate, concentrate, say the important things three times.

slow down

If you set a faster speed, you need to slow down when you are ready to drink water, change your mobile phone music and adjust your clothes. If necessary, you should pause. Don't think it doesn't matter if you want to run while drinking water. You can wait until these actions are over before returning to the original speed. These "episodes" are only 10 seconds and 20 seconds, which have little effect on your grades.

Five, step machine

Action-the action of holding the handle is wrong, and there is a process of straightening the arm in the action, like walking with crutches.

Correction: Bend your elbow and gently hold the upper part of the handle to keep your body balanced. Keep your body upright and lean forward slightly during the action, just like climbing steps upstairs.

Practice method-the resistance is too low.

Correction: increase resistance and slow down, so that your exercise intensity will increase, your heart rate will increase, you will stay in the effective range for a longer time, and eventually you will consume more fat.

Fitness is to exercise and make the body better. Don't let irregular operation hurt your health.

How to avoid injury during fitness?

Although fitness can enhance muscle strength, it can also make muscles contract more tightly. Therefore, after each group of strength training, fully stretching related muscles can not only increase the flexibility and coordination of the body, but also reduce muscle injury.

1, a lot of exercise dehydrates the body, and dehydrated muscles are easy to get hurt. Therefore, you must constantly replenish water during exercise.

2. It is also an important principle to keep the correct posture during exercise and use different muscles in different parts of the body alternately to avoid injury.

3. Some fitness programs need the lower limbs to bear heavy gravity, so it is particularly important to wear a pair of sports shoes with good support and protection.

4. After exercise, the muscles will feel slightly sore and stiff, which is a normal physiological phenomenon. But if there is severe pain, swelling, limited activity, subcutaneous bleeding, etc. These are all symptoms of soft tissue injury.

5, the injured muscle, must be treated in time, so that it can get full rest and recovery. Of course, selective rest is a positive way. For example, if you pull a muscle in your shoulder, you can't play tennis anymore. But if you can choose jogging or hiking, there should be no problem.

6, soft tissue once injured, should immediately ice. This is the simplest but most effective method to relieve pain, reduce swelling and diminish inflammation. The correct method should be to ice the injured part 10~ 15 minutes, and repeat it every hour within 4 hours after the injury. Then apply it four times a day. You can apply hot compress after 48~72 hours, four times a day, each time 10~ 15 minutes. In order to prevent skin injury, both ice and hot compress should be covered with a thin towel. After use, the injured part can be bandaged with elastic bandage to help reduce swelling. If conditions permit, the injured part can be raised with a pillow or cushion. This will also help reduce swelling. If the pain is severe, acetaminophen can be used for analgesia on the first day, and non-steroidal anti-inflammatory drugs such as aspirin can be used for analgesia later.

Household practical fitness equipment 3 commonly used small fitness equipment

First of all, dumbbells

Dumbbell has the reputation of "hammer and chisel for sculpting muscles" and is one of the important fitness equipment. Experts say: As long as you have a pair of dumbbells and a bench, you can exercise every muscle of your body at will.

Second, barbell

Weight plates with different weights, namely barbells, are sleeved at both ends of the die bar. It is not only a traditional fitness equipment, but also the "protagonist" of weightlifting competition. Although it has gone through more than 100 years, it is still an important tool for people's fitness because of its unique role in the developed chest and arms. Especially for bodybuilders, its position in the gym is irreplaceable.

Third, the spring tensioner

Mainly used to develop the muscles of the chest, back and arms.

Spring tensioners are mostly composed of 4 or 6 springs with handles at both ends. You can increase or decrease the number of springs according to your own strength when exercising. It is economical, convenient to use and does not occupy space. It is an ideal equipment for family fitness.

Fourth, the abdominal chakra

It is a small pusher that can exercise muscle joints and lose weight. The material is generally high-quality engineering plastic, which is simple in design, beautiful in appearance, durable and convenient to use, and is a good choice for indoor fitness.

A variety of convenient exercise methods, let you unconsciously exercise in leisure and entertainment. Use it to exercise the fat in your abdomen, waist, buttocks, arms and other parts of your body. The venue required for exercise is simple and convenient for family use. Sticking to exercise will certainly achieve a lot of results. When you play with it as a toy, it will unconsciously affect your weight and body shape. Therefore, it is a kind of sporting goods suitable for all ages.

Five, grip strength

Gripper is a special instrument that uses the reaction force of spring to enhance grip strength and forearm muscles. The instrument is small and practical, easy to operate and unique.

Its structure is generally to install several springs between aluminum handshakes. During exercise, you can increase or decrease the number of springs according to your grip strength. In addition, there are N-shaped grips made of spring steel belts and A-shaped grips made of high-quality steel wires that look like pliers.

Six, fitness ball

It can exercise the muscle groups of chest, abdomen, back, buttocks and legs, which play an important role in maintaining body balance, improving body posture and preventing sports injuries.

The diversification of fitness equipment also makes many people feel at a loss. Some people don't understand these aspects, so they didn't know how to choose at that time. This is embarrassing. The structure and operation mode of each device are different, which makes people dazzled. Grasp the amount of exercise while carrying out equipment-assisted training, and don't be within your tolerance.

The above article should be helpful to everyone. If you really don't understand this aspect, you can read this article carefully, which will definitely help you. Finally, fitness equipment is really a good helper to assist sports. Remember to exercise reasonably to maximize the effect.