Outdoor fitness equipment series
1, power equipment
Some strength training equipment can be compared with the equipment in the gym. In addition, pull-ups on the horizontal bar and arm flexion and extension on the parallel bars are also good ways to practice strength.
2. Sensitive instruments
Stepping on the plum blossom pile and turning the turntable with both hands can practice the reaction ability of hands, feet and brain and the coordination ability of limbs and brain.
3. Bouncing equipment
Vertical height clips and horizontal beams are tools to help legs bounce. Using run-up or in-situ jumping on these instruments helps to maintain the jumping ability of the legs.
4. Flexible instruments
Leg press stands on rows of railings or ribs to pull ligaments or lift legs, which can improve the flexibility of joints.
5. Endurance equipment
Like a treadmill, you can run on it just like running.
Of course, outdoor fitness equipment has many uses, and the above classification is not absolute. According to your physical condition, it is more appropriate to use it in combination.
Matters needing attention in the use of fitness equipment
One is an extended class.
There are ribbed wooden frames, horizontal bars and other leg press bar equipment. This kind of exercise does not encourage the elderly to be as leg press as possible or to press their legs very high. Too high pressure does not mean health. It is recommended not to go over the shoulder at the highest.
The second is to twist the waist.
With the growth of age, many elderly people's waists gradually become stiff and unable to do some strenuous exercise. Try to twist your waist slowly and softly, and don't do difficult movements. Twisting the waist too fast will lead to small muscle strain around the spine, which will have adverse effects on the intervertebral disc and may lead to disc herniation. So when doing waist twisting, you should do what you can, don't twist yourself to the extreme, especially don't use too much force.
The third is aerobic equipment.
Some elderly people have increased their stride on the spacewalker, with a span of 160 degrees to 180 degrees. It is quite dangerous to regard the spacewalker as a "power-splitting device". Because it may lead to the relaxation of the ligament of the hip joint, it is easy to cause dislocation. Old people should do more low-intensity repeated aerobic exercise.
The fourth is power equipment.
1 horizontal bar
Some elderly people do horizontal bar mainly to exercise muscles and keep fit, but 60-year-old people don't need to go too deep into the pool, and they don't need to do it too fast or too hard during exercise, which is easy to cause damage to their bodies and doesn't need to pay 100% effort. People with moderate disc herniation can bend their arms moderately on the horizontal bar, land their feet and hang more than half of their weight, which is equivalent to suspension traction.
2 kick in place
Old people in patella softening are not suitable.
Fitness equipment for easy fitness
First, hold the lever.
Mainly exercise the brachioradialis muscle. Suitable for women whose forearms are too slender and weak.
training method
Stand with your feet shoulder width apart, raise your arms horizontally in front of you and squeeze your hands hard at the same time. Each group 15 times, do 3 groups.
Note: When using the instrument to exert force, five fingers need to exert force at the same time, so as to avoid the thumb and the other four fingers from dispersing force.
Second, the tensioning device
Exercise your chest and back. Make * * * plump and correct hunchback caused by long-term sedentary.
training method
One is that the feet are shoulder width apart, the stretcher is held with both hands, and the abdomen is closed, and the strength is dispersed to both sides. The other is to lift the puller over your head, palm forward and push down.
Note: the strength of the puller can be adjusted by itself, and the training should be done step by step and according to one's ability.
Third, dumbbells.
The function of dumbbells is mainly to enhance the muscle elasticity of various parts of the body, which is suitable for people who want to exercise.
training method
Hold the dumbbell in your hand, lift your arms straight forward and sideways, and exercise your shoulders and chest; Hold dumbbells with both hands and sit up behind your neck to exercise your abdomen; Back flexion and extension exercise, exercise back muscles.
Note: To choose a dumbbell with a suitable weight, you should generally choose the weight of 65%~85% of your own load. The load is the maximum weight you can lift. Be careful not to move too fast, and the interval between each group is 2~3 minutes.
Fourth, the arm strength device
Exercising muscle strength and explosiveness, allowing multiple muscle groups to participate in sports together, can effectively train arm curves and reduce fat.
training method
One is standing posture, holding the arm with both hands, exerting force downward, holding for 2 seconds, and restoring. The other is to hold the arm strength device with your hand behind your head, exert force downward, hold it for 2 seconds, and restore it. Each group 12 times, do 3 groups.
Note: Because everyone's strength is different, the same movement can also have different training intensity. When your arms are raised horizontally in front, don't straighten your elbow completely when it is basically straight, so as not to damage your elbow. Strength is the greatest, especially for the chest. People with less strength should increase the elbow flexion range and make the arm strength closer to the body, so that the resistance is less.
When using, be sure to put your hand into the condom to avoid losing your hands due to insufficient arm strength. During the whole movement, the head should always keep a certain distance from the arm strength device to protect the safety of the head.
Five, sandbags
Strength training makes thigh lines slender and clear.
training method
One is to sit in a chair, put sandbags on your ankles, hold the chair with both hands, fix your body, step on the ground with your left foot, exert force on your right thigh, lift your calf, straighten your knee, hold it for 2 seconds, recover and switch to the other side.
The other is kneeling posture, hands on the ground, right leg straight, foot straight, tiptoe gently touching the ground, forced by gluteal muscles and posterior thigh muscles, slowly lifted up, kept for 2 seconds, and recovered. 20 times in each group, do 3 groups.
Note: sandbags should not be tied too tightly or tied to joints to avoid affecting activities. Those who have seen it will see: