Rower: mainly used to strengthen arm strength, latissimus dorsi and coordination.
Beautiful car: when exercising, like riding a bicycle, it is mainly used to strengthen leg strength and enhance cardiovascular function.
Walking bike: mainly used to exercise leg, waist, abdominal muscles and cardiopulmonary function.
Treadmill: It is mainly used to exercise leg, hip, waist, abdominal muscles and cardiopulmonary functions.
Waist beauty machine: it can relax and massage the waist and back.
Comprehensive multifunctional instruments: generally including the functions of chest expander, pull-ups, sit-ups and other instruments. Chest enlargement, pull-ups and supine pressing are mainly used to exercise upper limb strength and pectoralis major strength; Sit-ups are mainly used to exercise waist muscles and reduce excess fat in the waist and abdomen.
Home treadmills have been accepted by more and more people and become the best choice for family fitness. Briefly introduce the function and use of the treadmill: INPES SIERRA4 electric treadmill for home use.
There is a five-window electronic watch on the electric treadmill, which shows the runner's running speed, time, mileage, calories burned and heart rate. In this way, athletes can know their physical condition like the back of their hands when exercising. Because the transmission roller belt is rubber, the impact on the joints of legs and feet is much smaller than running on the road, and it is not easy to cause injury, which ensures the scientific and safe movement.
Treadmill is a kind of fitness equipment that simulates running and walking. Running and stepping belong to systemic aerobic exercise. According to the statistics of kinematics experts, every time you run 1000m on land, your legs will land 600-700 times. Not only the muscles of feet, legs and buttocks will shake, but also they are easy to sprain muscles or strain ligaments. Moreover, if you jump up when running, it is not suitable for the elderly to exercise through strenuous running. Now the design of the treadmill is more and more scientific, and the impact on the knees and back can be reduced through the buffer device on the conveyor belt.
In addition, a treadmill with scientifically set exercise intensity can correct voluntary movement's problem of outdoor runners, and help bodybuilders get the maximum aerobic training effect in the shortest time by maintaining a certain exercise rhythm and intensity. Significantly improve cardiopulmonary function. Moreover, because the treadmill is designed with reference to the physiological mechanism of human body, athletes can correct their previous wrong running posture by using the machine.
First use
Before using the electric treadmill for the first time, please stand by and be familiar with how to control it-such as starting, stopping and speed adjustment. Before you can use it. Then stand on the plastic anti-skid boards on both sides of the treadmill, grab the handrails with both hands, drive the machine to a low speed of 1.6 ~ 3.2 km/h, stand up straight, look forward, "buckle" one foot on the running belt several times, and try to relax; Then stand on the running belt and run with it. When you feel comfortable, slowly increase the speed to 3 ~ 5 km/h, keep this speed for about 10 minutes, and then slowly stop the machine. Don't run at high speed for the first time, lest you fall.
Warm up preparation
No matter how fast you walk, you'd better stretch first. Warm muscles are easier to stretch, so walk for 5 ~ 10 minutes to warm up. Then stop and do the following stretching exercise-do it five times, each leg 10 seconds or more, and do it again after the exercise.
1. Stretch your knees slightly downward, bend your body forward slowly, relax your back and shoulders, and try to touch your toes with your hands. Hold 10~ 15 seconds, and then relax. Do it three times.
2. Sit on a clean mat, stretch your hamstring and straighten one leg. Shrink the other leg inward so that it is close to the inside of the straight leg. Try touching your toes with your hands. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.
3. Stretch the Achilles tendon of the calf and foot, and stand on the wall or tree with both hands and one foot behind. Keep your hind legs upright, your feet on the ground, and lean against the wall or tree. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.
4. Stretch the quadriceps with your left hand to hold the wall or table for balance, then stretch it backwards with your right hand, grab your right ankle and slowly pull it to your hips until you feel the muscles in the front of your thigh are very tense. Hold 10~ 15 seconds, and then relax. Repeat 3 times on each leg.
5. The sartorius muscle (the muscle on the inner thigh) stretches the soles of the feet to face each other, with the knees facing outward when sitting. Grasp your feet with both hands and pull in the groin direction. Hold 10~ 15 seconds, and then relax.
amount of exercise
Exercise 15-20 minutes is a good way to save time. Warm up on the treadmill at a speed of 4-4.8 km/h for 5 minutes, and then increase the speed by 0.3 km/h every 2 minutes until you feel that it will be challenging to keep exercising at a certain speed for 45 minutes. Walk at a fixed pace of about 1 km, and record the time spent. This may take 15-25 minutes. Walking at a speed of 4.8 km/h, the distance of 1 km takes about 20 minutes. After you can do this several times easily, you can gradually increase your speed, so that you can get a good exercise for 30 minutes. Before you finish the exercise plan, be clear in your heart: don't be impatient. This kind of exercise is for one's own health, not an overnight magic. Exercise frequency: the target is 3-5 times/week, and each exercise is 15-60 minutes. It is best to make a good exercise schedule according to your physical condition, not to exercise according to your own preferences. You can master the intensity of exercise by adjusting the speed and exercise time. The above contents are for reference only, please consult a professional for details.
Dress
All you need is a good pair of shoes. We suggest running shoes or fitness shoes. At the same time, the sole should not be stuck with foreign objects, so as to avoid bringing foreign objects under the running belt of the treadmill and wearing the running board and running belt. Clothes should be comfortable to wear and suitable for exercise. It is recommended to choose cotton breathable sportswear.
In addition, it is necessary for you to know your health before exercise, so as to make a suitable exercise plan for you. It is recommended to consult a doctor or professional, which may get twice the result with half the effort.
Spinning bike IPAS B330D spinning bike
When it comes to fitness, you will think of the gym. If you exercise in the gym, there is one piece of equipment you have to say. As you may have guessed, it is spinning. In many gyms, you can see a kind of sports equipment that looks like a bicycle. This bicycle named Spinning is very user-friendly and can be fine-tuned according to everyone's own characteristics, including handlebars, seats, pedals and resistance. The safety foot cover is always fixed on the pedal, and the safety factor can be absolutely guaranteed. Rotation has its own music arrangement, following the rhythm of dynamic music and adjusting resistance. Under the guidance of the coach, from simple to complex, all muscles including arms, abdomen and chest are doing work. The coach said that rotation has a significant effect on the improvement of cardiopulmonary function. Burn a lot of body fat every hour on average. A 45-minute spinning class will burn 400 to 500 calories, which is equivalent to running for an hour and a half. It also has a good shaping effect on hips and thighs.
Many people in class are white-collar workers in office buildings. The reasons for coming to the spinning class are also different, some because they usually want to vent their work pressure; Some want to lose weight, and spinning is the best; There are also some foreigners who often attend this course when they are in their own country. In foreign countries, a spinning class is 60 minutes, but because China has just started, the time is still 45 minutes.
After a class, although I survived, my whole clothes were soaked. It turns out that sweating is very comfortable and happy. In my opinion, spinning has another special place, that is, it is very exciting. Equipment exercise is boring. Although you can stare at the TV screen or listen to music on the treadmill, after twenty or thirty minutes, even if you still have the strength to run, sometimes you don't want to persist because of burnout. But rotation is different. In the fast pace, when you ride for half an hour, you will feel more and more powerful, and you will burn calories and fat in a happy atmosphere.