Ten Benefits of Sticking to Fitness
1 can make you forget your troubles for a while.
Another reason why people who love fitness choose to do exercise whenever they have troubles is that once you start fitness, running, yoga and boxing, you have no mind or time to worry at all. At least during this time, you can get rid of those troubles that you can't control.
2. Exercise can really readjust your mood.
Exercise is actually one of the best ways to treat depression, so some people like to go to the gym when they are in a bad mood. During exercise, the concentration of serotonin in the human body will increase, producing endorphins and norepinephrine, which will directly enhance positive emotions, relieve stress and depression, and increase happiness.
3. Giving up is not because the body can't bear it.
Yes, many fitness instructors say that your muscles are actually stronger and more endurance than you think. Give up because your brain surrendered first. So, before you want to shout tired soon after the next exercise, please realize that this is your brain and inertia. Only by "subduing" your brain will your body be completely dominated by you and continue to move.
4, exercise in the morning, you can set the whole day as a healthy accumulation model.
When you are in a bad mood or feel decadent, you will be more likely to want to eat junk food or take-away food without nutrition, and you will be too lazy to cook it yourself. On the contrary, if you start exercising early in the morning, the rest of the day will be set to a healthy and positive mode, which will not only be more active, but also affect your diet, and you will be more inclined to choose healthy and balanced food. Fitness heart: give it to yourself who is hesitating!
5. The best and healthiest way to vent in exercise.
Angry with the company today? Some people will go home and vent their anger on their families, some people will endure internal injuries all the time, and some people will turn grief into appetite, but as we all know, no matter which one is above, it is very unhealthy and will lead to bigger problems in the long run.
So if you are in a particularly bad mood next time, go to the gym. Besides running, you can also choose some antagonistic sports, such as boxing. Now more and more women are learning boxing to keep healthy.
6. Exercise can sober you up more than drinking coffee.
Some people drink a cup of coffee every day when they get up, otherwise they will feel that the whole person is not awake, but is coffee really as refreshing as you think? Drinking too much coffee is useless, especially easy to make people dependent, and it can also lead to sleep disorders, anxiety, excitement and irritability.
Want to make the brain wake up faster and make the whole person more energetic? Then sports meeting is the best choice.
7. Make you feel confident in an instant.
How do you feel when you exercise until you sweat, then take a comfortable bath and leave the gym? You don't have to have an immediate effect on your appearance, but if you exercise seriously, you will leave with a carefree and confident feeling, and you will become lighter and better, like a supermodel. In the long run, regular exercise helps to shape your body. If you can persist, I believe you will become more and more confident because of your appearance.
8. Make your brain healthier and perform better.
Doing exercise can not only exercise your body, but also benefit your brain. Through exercise, human blood flow will increase, which will directly affect the brain and make it work better. This is why I feel more focused and clear after exercise, so I will be more efficient at work and have a better memory. In the long run, it will stimulate the regeneration of brain cells and help prevent Alzheimer's disease and Parkinson's disease.
9. The passion of sports will force you to accomplish the "impossible" task.
Some things are usually too lazy to do, but the excitement after exercise will make you more efficient and proactive. Just as exercise makes you more inclined to choose healthy food, these are the same.
10, it is easier to be creative after exercise.
If you are a creative person, you really can't stop exercising. After two hours of exercise, you will have more inspiration. If you feel that you have run out of Jiang Lang, you might as well use this method to stimulate your creative cells.
fitness equipment
Fitness equipment can be roughly divided into three types:
(1) Total fitness equipment: such as 10 comprehensive training equipment, home 16 functional fitness equipment, etc.
(2) Local fitness equipment: such as fitness bicycles, rowing machines, stair machines, treadmills, brisk walking, jogging, yoga, calf benders, heavy hammer tensioners, lift heel exercisers, etc.
(3) Small fitness equipment: such as dumbbells, kettle bells, crank barbells, spring tensioners, fitness discs, elastic bars, handles, etc.
(A) the whole body fitness equipment
Belonging to comprehensive training equipment; It can be used by many people to cycle or selectively practice on a musical instrument at the same time. This kind of fitness equipment is bulky, multifunctional and expensive, and is suitable for fitness centers, rehabilitation centers, institutions or school gyms. It should be noted that, for example, the multi-function treadmill is a kind of whole-body fitness equipment, but it only adds the functions of rowing, pedaling, push-ups, waist turning, massage and so on to the single-function treadmill, so it is not very large and suitable for home gyms.
(2) Local fitness equipment
Most of them belong to special training equipment. They are compact in structure and occupy an area of about 1 square meter. Most of them can be folded, and some of them are also very interesting. Its function is relatively simple, mainly focusing on the exercise of local muscle groups. This kind of instrument has both power type with counterweight and hydraulic cylinder as heavy load and non-power type with its own power, and it does not need to be disassembled. Some are also equipped with electronic display devices such as time, speed, distance and heart rate, so that exercisers can master the amount of exercise themselves. Therefore, it is very popular with fitness enthusiasts and is the "protagonist" of the family gym.
(3) Small fitness equipment
Although the volume is small, the exercisable value is not low. Take the adjustable dumbbell as an example. It is not only suitable for people of different ages, genders and physiques to practice, but also can exercise muscles in all parts of the body. It is a necessary instrument for bodybuilders. Another example is the spring tensioner, which is light and compact, low in price and easy to store and carry; It can also achieve the purpose of fitness. Small fitness equipment such as fitness balls are most suitable for middle-aged and elderly people.
1, treadmill
Treadmill is a routine equipment in family and gym, the simplest one in today's family fitness equipment, and the best choice for family fitness equipment. A treadmill is mainly characterized in that a pivot rod is arranged at an appropriate position of an armrest frame, and then the pivot rod is extended to the front lower part of the machine body; the other end of the pivot rod is pivoted at an appropriate position of the running frame; and a ground-touching pulley is arranged at the bottom of the front end of the running frame, so that when the running frame is lifted from the rear, the ground-touching pulley will help the user to exert force, which has the characteristics of labor-saving folding and stable support.
2. Powerful winder
Power curling iron is a special tool to develop forearm muscles, and it also has a good effect on strengthening grip strength. There are two commonly used force winders, namely: hand-held force winders-made of sticks, with a diameter of about 0.035 m and a length of 0.3 ~ 0.4 m, with a hole in the middle and a rope length of 1 m. One end of the rope is tied to a stick, and the other end is tied to a barbell or other heavy objects. Bracket-type force reel-the manufacturing method is the same as above, but the horizontal bar is put on two brackets for practice, which is convenient to use and has strong fixity and can be used at any time.
3. Spring rod
The two ends of the spring bar are wooden handles, and the middle is a spring with great elasticity, which is used to train the muscles of the upper arm and trunk.
4, practice neck cap
It consists of two parts, one is a simple hat made of a belt, and the other is a chain or rope that can be used to tie heavy objects. You can wear it on your head during training, and hang a barbell or other heavy objects under your hat. This is a special instrument for developing neck muscles.
5. Protective belt
Protective belt is an indispensable equipment in fitness exercise. Especially when doing squats, it has the function of waist protection. At the same time, it is helpful for high-intensity training, improving training intensity and preventing injury accidents. Protective belts are generally made of cowhide or pigskin.
Step 6 practice the mirror
The practice mirror consists of a wooden basket and a big mirror. Bodybuilding people do exercises in front of the mirror to facilitate self-observation's movements and correct his wrong posture.
7. Push-ups
Made of iron pipe or wood, it can be used for push-ups with bare hands and waist weight. There is also an elevated push-up frame, which is supported by iron pipes and the support plate is used to put feet. During training, the neck and waist can be loaded to practice, which increases the training difficulty and improves the training effect. Push-ups have a significant effect on the developed pectoralis major muscle group.
8, bench press frame
Bench press is a special instrument for practicing pectoralis major. It has three types: recumbent, sitting and vertical. They are all made of brackets and steel plates welded by steel pipes. The bench press frame is used to develop the muscles on both sides of pectoralis major, while the bench press frame and vertical press frame are used to develop the upper and lower muscles of pectoralis major.
9. Squat rack
There are two kinds of iron and wood. The wooden squat frame consists of a leg frame and a frame surface, and is shaped like a high stool with four legs. The height is generally 1 m, in which the leg frame is 90 cm high and the frame surface is 10 cm thick, which is concave, which is convenient for stable barbell placement. The shelf surface is generally 440 cm long and 30 cm wide. The iron squat frame consists of an iron seat and a height-adjustable steel pipe. The iron seat is round with a diameter of 35 cm. The height of the whole squat frame is 1.6 m, and several round holes with adjustable height can be drilled in the middle, with a general spacing of 10 cm. Squat rack is a special equipment for developing leg muscles by carrying barbells on shoulders.
10, movable inclined plate
Movable inclined plate is a special instrument for training waist and abdomen muscles. It consists of steel pipes and wood boards with adjustable height. The frame with a diameter of 3.4 cm is welded to a length of about 2 meters and a width of about 65 cm, and placed on a bracket with adjustable height. It is best to use a sponge pad for the inclined plane.
1 1, open and lower the frame.
It is welded with an iron pipe with a diameter of 4.8 cm. The frame height is 2.5m, and the spacing between the left and right frame columns is1m. Starting from 60 cm from the bottom of the frame column, drill a round hole every 5 cm to facilitate height adjustment. It can be used to practice semi-squatting, weight-bearing heel lifting and nape pushing.
12, comprehensive training machine
Also called multifunctional trainer, it is specially designed for bodybuilders and professional athletes. Its advantage is that it can perform 10 to more than 50 kinds of full-body strength exercises. The load device (resistance device) adopts high-strength rubber blocks (iron-clad blocks), which overcomes the noise of the weight-adjusting blocks. The variable load has the advantages of constant-speed strength exercise, which is simple and easy to master, and has few chances of injury. Good quality instruments design resistance according to human body structure, so as to ensure uniform resistance of the whole movement, simple weight addition and subtraction and good training effect. Its disadvantage is that it can only act according to the designed route, which has great limitations. You can't practice explosiveness. Comprehensive training machines are generally divided into five-person stations and eight-person stations. Specifications and models of 10 station and 12 station. It has always been the first choice equipment for group gyms and public fitness centers.