Using fitness equipment for extreme fitness, now many friends like fitness more and more, so fitness equipment is very important. Fitness equipment can be favored by people because it can strengthen the body and make us healthy. So how to use fitness equipment for extreme fitness?
Apply fitness equipment to extreme fitness 1 goal: train perfect biceps and triceps.
Main instruments: dumbbell+crank barbell
The simplest things are often the most practical things. The process is boring and the result is gratifying. Change your posture, use dumbbells and barbells, and you can exercise two or three muscles. It's best to ask a sports partner with similar strength to do it together.
Objective: To establish a model of pectoral muscle.
Main equipment used: barbell, bench press.
Make clear the purpose of your exercise: do you want to build thick chest muscles, or just shape a little chest shape, or develop a certain part of chest muscles, or let the whole chest muscles develop. The purpose is clear, we must consider what actions to practice what parts. If the requirements are higher, you have to practice with some equipment, such as bench press, barbell, bench press and so on. However, it is very adjustable, and the parts of the chest muscles are different with different grip distances. The narrower the grip distance, the closer the training site is to the inside, and the middle seam of the pectoral muscle can be shaped. Hold it wider, and you can practice the outside of your chest muscles.
In addition, the bending and stretching of the parallel bars arm is an effective action to shape the lower and outer edges of the pectoral muscles. The more important exercise principle is: "Do what you can, step by step". If you are not careful, you will get hurt, which is counterproductive.
Objective: To relieve muscle fatigue and backache.
Main musical instruments: hitting pear-shaped balls.
Installing a scarlet pear-shaped ball in the corner of the living room is not only beautiful, but also plays a role in exercising. Many modern cities are "class families". After a period of exercise, the back pain and neck pain caused by sitting for a long time are gone. Boxing is a whole-body sport, which pays great attention to the coordination of all parts of the body. Through the practice of some auxiliary equipment.
For example, hitting a pear-shaped ball or a speed ball can make people's reaction more agile, and because in the process of hitting, they must be highly focused and their eyes should be fixed on the fast-moving hitting object, so after practice, in addition to improving their attention, their eyes will become particularly magical. Anyone who has practiced boxing will tell you the same thing, that is, boxing is much more interesting than running, equipment and other sustained sports. In boxing, there are many flexible changes in pace and punching. If you are good at thinking and can win with wisdom, then you will find more fun.
Objective: To exercise the whole body muscles.
Main equipment: comprehensive fitness equipment
For practitioners with little family space, comprehensive fitness equipment is not very practical. But for friends who have enough space and financial strength, a comprehensive set of fitness equipment can completely meet all your needs. At present, multifunctional fitness equipment is not very expensive, but you must complete all kinds of related accessories.
Objective: To lose weight.
Main equipment: skipping rope+raincoat
Skipping rope is the most extensive form of exercise, and it is also a good exercise to lose weight. Its action is simple, and there are few requirements for venues, equipment and weather. People of all ages can choose different skipping intensities according to their physical conditions. Skipping rope has obvious weight loss effect, especially reducing excess fat in legs and buttocks. At the same time, skipping rope can protect the cardiovascular system to some extent. Dance 5 minutes a day, 5 or 6 times a day, 6 days a week. You can gradually increase the amount after adaptation. Wearing a close-fitting raincoat will get twice the result with half the effort
Apply fitness equipment to extreme fitness 2 to develop muscles and increase strength.
The human body has 639 skeletal muscles. The average man's muscle weight accounts for about 40% of his body weight. 45%, about 35% are women. The motion organs of human body are composed of muscles, bones, joints and ligaments, which enable the body to carry out various complex movements. In other words, all kinds of actions produced by the human body originate from the contraction and extension of skeletal muscle.
Equipment fitness is the best way to exercise muscles. Because you are often engaged in equipment fitness, you can thicken muscle fibers and increase capillaries in muscles, thus increasing the physiological cross section of muscles and making muscles more solid, plump and developed. At the same time, due to the improvement of the regulatory function of the central nervous system, muscles will become stronger and stronger. Not only that, equipment fitness can also promote the metabolism of bones and improve their compressive, tensile and torsional properties. In addition, it can also promote the growth and development of joints and ligaments.
Muscles are made up of tiny muscle fibers. Muscle fiber takes myofibril as the basic unit. The number of muscle fibers in the human body is generally fixed four or five months after birth, but myofibrils are relatively variable. In the process of equipment fitness, repeated intense stimulation can increase the synthesis of protein, the basic component of muscle fiber. These protein can synthesize new myofibrils, thus thickening muscle fibers, that is, increasing muscle mass.
Under normal circumstances, only 30~270 capillaries per square millimeter of muscle cross section are open, and the rest are closed. When the instrument is moving, as many as 2000-3000 capillaries will be opened. After a long period of training, the open state of capillaries in muscles is greatly increased than usual, muscle fibers become thicker, and muscles will naturally become developed and powerful.
Improve health and eliminate fat.
Because the whole body is a unified whole, every muscle is closely connected with other systems in the body. Regular equipment fitness can obviously improve the functional level of circulatory system, respiratory system, digestive system and central nervous system, thus comprehensively enhancing physical fitness and improving health.
The circulatory system consists of the heart and blood vessels. The blood in the blood vessels of the whole body transports oxygen and nutrients to all parts of the human body, and at the same time transports the wastes produced in cell and tissue activities to the lungs, kidneys, skin and other places to be excreted. Fitness with equipment can not only increase the volume of heart cavity, enhance the elasticity of myocardium and blood vessels, but also improve the contractility and diastolic function of heart. Practice has proved that people who have been engaged in equipment fitness for a long time can keep their heart rate between 60 and 70 beats per minute. The average person's heart rate is between 70 and 90.
Due to the decrease of heartbeat times and the increase of cardiac rest time, the reserve capacity of cardiac function is greatly improved. It is not difficult to see that a heart that can bear a greater burden plays an important role in improving human activity and adaptability, and enhancing metabolic function and immunity.
The lung is the main organ of the respiratory system, which constitutes the respiratory system together with the respiratory tract. The lung consists of bronchi, blood vessels and pulmonary lobules. There are 400 alveoli on each lung lobule. There are 500-700 million alveoli in the lungs. Human respiration, that is, gas exchange, is carried out between alveoli and surrounding capillaries. Adults breathe 12~ 18 times per minute in a quiet state, and the inhaled oxygen is about 0.2~0.3 liters. This kind of workload can be completed only by 1/20 alveolar openings. During physical exercise, due to the increase of activity and metabolism, more oxygen needs to be supplied.
This requires the respiratory muscles to contract more forcefully, inhale more fresh oxygen and exhale more carbon dioxide. The influence of equipment fitness on respiratory function focuses on improving respiratory depth, followed by respiratory frequency. This increases the amount of gas exchange in each breath, which is not only beneficial to the rest of respiratory muscles, but also can improve the functional reserve of respiratory system, thus ensuring the need of gas exchange during exercise and improving the functional level of human body.
Beautify the figure and correct the deformity
Beautiful figure refers to the proportion, coordination and balance of all parts of the body. From the appearance, it is that the line contours of the whole body and the main muscle groups have reasonable curves. Genetics tells us that people's height and the proportion of limbs are unlikely to change due to the influence of genetic genes, but the chest circumference, waist circumference, leg circumference and hip circumference limited by people's weight can be changed. The "biggest feature" of equipment fitness is to "sculpt" the muscles and fat that make up the body shape.
For example, as long as people with slippery shoulders develop deltoid muscles, their shoulders will be wide, and their body shape will become much more symmetrical when lifting the acromion; People with narrow chests and flat chests, through the training of chest muscles, their chests will become bigger, their three-dimensional sense will be enhanced, and their bodies will naturally become thick and straight; People with slender legs will become harmonious and magnificent as long as they strengthen leg training.
As long as the fat accumulates in the abdomen, buttocks and thighs, as long as you insist on aerobic equipment training, clear lines and light posture are no longer extravagant hopes. When the figure is improved, the figure is beautified. For example, the so-called snake-waist-hip puller who doesn't stand or sit, after a period of training, his posture will naturally become chest-high, back-pulled and square.
Equipment fitness can also correct some physical defects such as chicken breast and scoliosis. Because all kinds of movements and methods of equipment fitness are designed according to the characteristics of human physiological structure, they can have a great influence on all parts of the body. For example, those with drooping scapula insist on doing exercises such as front flat lift, side flat lift and back neck push, and make up for shoulder defects by developing deltoid muscle and trapezius muscle. A health care expert once said: "Equipment fitness is the best medicine for people with local muscle atrophy."
Maintenance of strength equipment and aerobic area in gym
Check the cable for broken wires. Whether the screws of all parts of the instrument are loose, whether the parts are shaking and hidden, and lock them immediately if found. If it can't be solved, you can inform the manufacturer to handle it.
During use:
Listen carefully to see if there is a normal voice. If found, stop using it quickly to avoid further damage to the machine, and call the manufacturer for maintenance.
Finished using:
Clean the appearance of the instrument with a damp cloth, especially the part dripping with sweat stains. After the cleaning test, the conditional club can wipe all parts of the instrument with water-based wax again to avoid paint stripping and rust. Wipe the counterweight guide rod and slide rail with water-based wax at least once a week. Electronic equipment-Treadmill Treadmill is a kind of fitness equipment that simulates running and walking.
Running and walking belong to the whole body aerobic metabolic exercise. The power of the treadmill is that the power supply drives the rollers to make the rubber belt move, and people run on the rubber belt. Adjusting the speed of rubber belt can adjust the exercise load.