In fact, we all know how to use some fitness equipment in many communities or squares, but we should also master certain essentials in the process of using it, not to say how to use it, but this is also very particular. The following is how to use all kinds of fitness equipment I have compiled. Welcome to reading.
First, the use of community fitness equipment
1, waist twister
Function: It can relax the waist and back muscles.
Taboo: The rotation range cannot exceed 180.
When middle-aged and elderly people practice waist twisting, they should pay attention to controlling the amplitude of waist twisting, with slow speed and gentle movements, otherwise there is a danger of spraining the lumbar muscles, and the amplitude should not exceed 180, and it is advisable to complete it every 3-4 seconds.
2. Walking machine
Function: Mainly used to exercise leg, waist and abdomen muscles and cardiopulmonary function.
Taboo: Don't swing too much.
Many middle-aged and elderly people like to shake their legs together, which is dangerous and easy to lose their center of gravity. Once they accidentally fall, the first injury is the back of the head. When the elderly operate the walking machine, the most suitable swing amplitude is about 45, and the best frequency is 3-4 seconds/time.
3. Upper limb tractor
Function: mainly exercise the muscles of upper limbs, shoulders and back, and relieve scapulohumeral periarthritis and lumbar disc herniation.
Taboo: people with insufficient upper limb strength can't do it.
The slow pulling action of the upper limb tractor can relax the muscles around the shoulders, which is very helpful for middle-aged and elderly people with scapulohumeral periarthritis and can also play a role in preventing lumbar disc herniation. However, it is suggested that elderly people with insufficient physical strength should not play this sport. You can take whether you can do pull-ups as a standard. If you can't even do a pull-up, you'd better choose another stretching exercise.
4. Kicker
Function: Mainly used to exercise the strength of waist and lower limbs.
Taboo: People with joint diseases should not use the kicker.
Some old people usually think that their knees hurt, and they feel weak when they go upstairs and downstairs. They think that exercising with a kicker can strengthen the legs. However, elderly people with the above symptoms may also suffer from osteomalacia of hip joint. Originally, the weight-bearing function of hip joint is not good, and coupled with powerful exercise equipment, it is easy to damage the extensor muscles of knee joint, which will aggravate the original symptoms.
5. Cycling machine
Function: Enhance the cardiopulmonary function, improve the muscle strength of upper limbs, waist, abdomen, waist and back and the coordination ability of limbs, and have a rehabilitation effect on limb and back pain.
Taboo: People with lumbar disc herniation should not touch the riding machine.
This kind of exercise is very suitable for people who often work at their desks and are tired of neck muscles and waist muscles. However, if the disease has developed to disc herniation, don't use this instrument, because the menopause of the spine can't stand the "tossing" of riding a bicycle.
6. rowing practice rack
Function: mainly exercise arm strength, latissimus dorsi and coordination ability, and relieve back pain.
Taboo: Don't pause between actions.
Rower can make the back move to the maximum extent in the process of body flexion and extension, at the same time, it can effectively enhance the elasticity and toughness of each joint of the spine and relieve back pain. However, attention should be paid to the consistency of movements during practice. There should be no pause between each push-pull movement, and the movements must be in place, otherwise the related muscles cannot be exercised.
Second, the use of fixed fitness equipment.
1, sitting chest pusher:
Put the body on the musical instrument armchair, so that the head and the whole back are always close to the backrest cushion, tighten the waist and abdomen, and hold out the chest. During the whole movement, push your arms upward with the contraction force of pectoralis major, stop for a while after reaching the peak of contraction of pectoralis major, keep your elbows slightly flexed after pushing upward, and then slowly return your arms to the starting position with the control force of pectoralis major.
2, sitting chest pliers:
Put the body on the musical instrument armchair, so that the head and the whole back are always close to the backrest cushion, tighten the waist and abdomen, and hold out the chest. During the whole movement, the arm should be spread backwards as far as possible, with the elbow slightly bent, and then the arm should be clamped inward by the contraction force of the pectoralis major, and finally the pectoralis major reaches the peak of contraction, and then stop for a while. Then use the control force of pectoralis major to slowly spread your arms to both sides.
3. When the instrument is at rest, push the shoulder:
Put the body on the musical instrument armchair, so that the head and the whole back are always close to the backrest cushion, tighten the waist and abdomen, and hold out the chest. Hold the handle of the instrument with both hands. Concentrate the strength of deltoid muscle to push up the weight of load. Push up quickly during the movement, keep the elbow slightly flexed when reaching the apex, and stop 1 sec. Slowly lose weight and control your weight with the control of deltoid muscle.
4, instrument sit side up:
Sit on the instrument stool, chest out and abdomen in, chest against the cushion. Bend your elbows and hold the instrument arm, and put your forearms under the instrument arm, just like your sides. During the action, focus on the deltoid muscle, lift the instrument arm to the same plane as the wrist, elbow and shoulder, pause for a while, and then slowly return to the starting position.
5, instrument sitting backwards:
Hold your chest, tighten your waist and abdomen, sit on the board, hold the instrument pull rod with both hands to fully raise your shoulders and fully stretch your pectoralis major. Concentrate the contraction force of latissimus dorsi, so that the pull rod can be pulled down to the chest, clavicle and nipple. Try to make the shoulder blades on both sides of the back close together and touch each other, so that the latissimus dorsi is at the peak position of contraction, and then slowly restore the pull rod to its original position.
6, instrument sit leg flexion:
Sit on your body with a fixed instrument and press your hips, waist and back on the mat. Hold the fixed handle with both hands, put the calf and ankle on the instrument, and adjust the instrument to fix the leg. Under the action of contraction force of biceps femoris, it bends smoothly, and when the calf is lifted to the lowest position of the body, the biceps femoris is in the peak contraction position and pauses for a moment. Then, with the tension control of biceps femoris, slowly lower it and reset it.
7, sitting leg lifts:
Sit on your body with a fixed instrument and press your hips, waist and back on the mat. Hold the fixed handle with both hands, put the front part of the calf and ankle on the instrument, and hook the toes to fix the leg. Under the action of contraction force of quadriceps femoris, the quadriceps femoris is lifted smoothly, and when the calf is lifted to the highest position, the quadriceps femoris is in the peak contraction position and pauses for a moment. Then, with the tension control of quadriceps femoris, slowly lower it and reset it.
Matters needing attention in the use of fitness equipment
1, jogging shoes and thick socks are required for fitness exercise.
Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are relatively 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, treadmill fitness should also do warm-up exercises first.
Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.
3. Strength fitness starts with dumbbells.
Many beginners are new to the gym and 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. But barbell and other strength training equipment are not very suitable for beginners to practice. Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.
Before practicing large-scale fitness equipment, measure your body balance.
According to agency statistics, people who enter the gym for the first time will encounter sports injuries more or less within 45 days. Because large-scale fitness equipment requires high flexibility and balance of the body, it is necessary to carry out balanced, stable and flexible exercise 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.
5, novice fitness exercise time should not be too long, with 40 minutes as the best.
Many people will stay in the gym for a few hours and reconnect all the equipment, but they still feel dissatisfied, which 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. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.
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